A pitcher's warm up and cool down are crucial to a pitcher's stamina.
The pitcher waits for his signal from the catcher. He settles himself down, winds up to throw the pitch and releases with maximum velocity.
The length of a pitching appearance can vary depending on whether the pitcher is a starter, middle reliever or closer. An appearance might last anywhere from one at-bat to a complete game. Although the pitch count is unequal, the cool down — the post-pitching workout — is equally important for all pitchers.
After pitchers finish their appearances, they usually won't sit in the dugout. Instead, they venture to the bullpen and cool down, so their throwing arms won’t lose strength throughout the season.
The pitchers also warm up before practices and games.
“Its very important," said right-handed reliever Jake Roehn. "It helps our stamina a lot, especially for starters who have to last longer."
Over time, there has been more awareness for the importance of pitchers protecting and preserving their throwing arms. Within the last 30 years, the National Pitching Association has helped increase that awareness.
Ohio baseball uses similar techniques to those the NPA advocates, in the hope of keeping the pitching staff fresh and prepared for each game.
THE WARM-UP
Many pitchers talk about their pregame rituals or superstitions, but few ever mention their physical preparation, known as the dynamic warm-up.
Dean Taylor, a National Pitching Association representative in Ohio, said the organization has its own four-component protocol for the dynamic warm-up.
The first component is an arm care and recovery program, which increases the blood flow in the arm. Second is a dynamic movement to warm up the body and loosen up the muscles. This dynamic movement typically includes carioca, high knees and power skips, and it should emphasize the front and back of the body.
Third comes the functional strength component, which focuses on body weight movement, exclusively with the arm.
The final component is joint integrity, which involves overloading and underloading the body. This trains the body to slow down and speed up with ease.
Ohio uses exercises like these, but Brent Pourciau of Top Velocity, a pitching program in New Orleans, has developed his own theories on how a pitcher should warm up and cool down.
He started working with pitchers after he blew out his rotator cuff in college. Now, he is a biomechanics consultant with the MLB and the owner of Guerilla Baseball Academy.
“You should start your day off with moving your body dynamically,” Pourciau said. “Then, guys could foam roll. Some guys like to do it and some don’t, but what it does is spread out the tissue around the muscle which usually clumps up. So that way the muscle and body can perform highly.”
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THE COOL-DOWN
After the pitchers exit the mound, they must perform exercises to keep their arm and stamina healthy.
Ohio coach Rob Smith said his strategy for cooling down pitchers is an approach that's gradually transformed over time.
"Essentially, it's a combination of flexibility work, body strength work, plyometric work, core work and arm care," Smith said.
The NPA and Pourciau have similar beliefs, but Pourciau prefers to approach the cool-down from the scientific side.
According to Pourciau, the starting pitcher will have more time for a cool-down because starters have more time between pitching appearances than the relief or closing pitchers do.
Pourciau recommends a cool-down as soon as the pitching appearance concludes. A cool-down usually involves a jog to prevent lactic acid build-up. Recovery might also include rehydrating or eating a high-carb meal.
Ohio pitchers typically go to the bullpen after a pitching appearance to use crossover bands and perform shoulder-strengthening exercises. The next day, the pitchers run, stretch and work out the lower body.
Pitching rotations can make or break seasons for teams at all age levels. Working out their arms and keeping them healthy is critical for winning teams.
“It’s huge,” Ohio pitcher Connor Sitz said. “Each guy is different, but overall, everybody needs recovery. Pitchers and position players, they might be different about how they do it, but it’s necessary. In all honesty, when I wake up the morning after I pitch, I will feel every bit I worked today.”
@Pete_Nakos96
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