WATERTOWN BASEBALL ASSOCIATION
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Pitching Routine

Field
  1. Sprints (25 yards) X4
  2. Arm Across (Both)
  3. Elbow Behind (Both)
  4. Forearm (Both)
  5. Arm Swings X10
  6. Arm Circles (Small to Big and Back)
  7. Rotator Rotations X10
  8. Sleeper Stretch (30 Seconds)
  9. Light Catch X10
  10. Step Throws  X10
  11. Gradual Long Toss X3-5 and Back
  12. Pull Downs X5-10
Bullpen
  1. Pull Down (X3-5)
  2. Wind-up Fastballs Middle (X3 at 75%)
  3. Wind-up Fastballs Middle (X2 at 100%)
  4. Wind-up Fastballs Glove Side (X2 at 100%)
  5. Wind-up Fastballs Hand Side (X2 at 100%)
  6. Wind-up Fast/Change/Off (X2)
  7. Stretch Fast/Change/Off (X2)
  8. Stretch Fast (X3)
Inning Warm-up
  1. Pull Down
  2. Wind-up Fast
  3. Wind-up Change
  4. Wind-up Off
  5. Wind-up Fast
  6. Stretch Fast (Down)
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  • Home
  • Teams
    • Post 17 >
      • Roster
      • Schedule
    • Jr Legion >
      • Roster
      • Schedule
    • Red Sox >
      • Roster
      • Schedule
    • Black Sox >
      • Roster
      • Schedule
    • Grey Sox >
      • Roster
      • Schedule
    • White Sox >
      • Roster
      • Schedule
  • 2022 Pizza Ranch Tournament
  • Field Locations
  • Home Baseball Schedule
  • WBA Hall of Fame
  • Junior League Schedule
  • Coaches' Corner
    • Pre-Game Stretch
    • Throwing Progression
    • Pitching Routine
    • Practice Planning and Drills
    • Pitching Throwing Schedule
    • Resistance Band Excercises
    • Base Running
  • Board
  • Links