Warming Up Properly is Very Important and must be done before any pitching should ever happen.
Warming Up Over Hand:
I highly recommend that you throw over hand before you start warming up under hand, for proper over hand throwing techniques simply click on the tab on your left, titled Throwing.
Warming Up Under Hand:
Snaps: The first step is to start at 5 ft. away from your catcher or wall. With ball in hand, place your throwing hand next to your hip. With your wrist cocked back and palm facing forward *Snap* your wrist all the way forward, stopping at about 2 inches in front of your hip. These are called snaps and you want to do about 25 of these to help your wrist to warm up. (It's not just about warming up your arm, you have to warm up your wrist to.)
Throwing Under Hand: Start at 10ft away from your catcher or wall. Take your throwing arm around in a full circle while stepping forward with the opposite foot.(If your left handed you will step with your right foot, if your right handed you will step your left foot.) The key is to pitch in slow motion, it should take you around 7 sec. from the start of your circle to the finish. Do anywhere from 10-20 of these.
Step back to 25 ft. and repeat the same process, this time increasing the speed about 20%.
Continue back to full distance (full distance will depend on the age of the pitcher) and repeat the same process, this time increasing the speed to 85% of full speed. At this time you will also do your full pitch which may include a motion before the circle. Do 10 of these.
Now you are ready to throw full speed.
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