30-minute indoor pre-bullpen routine
TUESDAY · 30-MINUTE PREP
Phase 1 — Foam rolling (0–4 minutes)
Mobility – Thoracic Spine Extension
Focus on quick, gentle passes over:
- Thoracic spine: 30 seconds
- Glutes: 30 seconds each
- Quads: 30 seconds each
- Lats: 30 seconds each
Phase 2 — Dynamic mobility (4–9 minutes)
World’s Greatest Stretch — 3 each side
- 90/90 Hip Switches — 8 total
- T-Spine Thread the Needle to Sky Reach
- Side Lunge w/Reach Over – 4 Ea. Side
- Cow Stretch (10-15 Seconds Each Leg)
Phase 3 — Medicine ball activation (9–13 minutes)
- Chest Press to wall (5-6 Reps)
- Off-set rotational scoop toss (3-4 Reps Each Side)
- Step Behind Shoves (4-5 Reps)
- Overhead Tricep/Lat Extension Throws (3-4 Reps)
Phase 4 — Tidal tank and stability (13–16 minutes)
- Tidal Sphere Shake Rockers (4 Reps)
- Tidal Tank Skenes Turns (4-6 Reps)
Phase 5 — Arm activation and plyo balls (17–20 minutes)
Plyo Ball Routine + Bands
- Reverse throws: 5 controlled reps (350 Gram Ball)
- Pivot pickoffs: 5 controlled reps (300 Gram Ball)
- Off-Set Stance Throws: 5 controleld reps (250 Gram Ball)
- Roll In Throws: 5 controlled reps (200 Gram Ball)
- IR/ER: 6-8 Reps
- X Pulls: 10 Reps
- 3-5 Minutes of anything else you want to add
Use only familiar ball weights and comfortable effort. Do not introduce heavier weighted balls, new throwing drills, or maximum-intent plyos on showcase day.
If resistance bands are available, I’d actually prefer a few light external rotations and scapular activation movements over adding a new plyo routine.
Phase 6 — Progressive baseball throwing (20–30 minutes)
This is the most important phase. Ideally, there is a net or partner and enough indoor space for safe, short-distance catch play.
| Time | Throwing activity | Intent |
|---|---|---|
| 20–22 min | Easy catch at 20–30 ft | 40–50% |
| 22–25 min | Gradually extend to 35–45 ft if space allows | 50–65% |
| 25–27 min | Controlled throws at available distance | 65–75% |
| 27–29 min | Firm, accurate throws to partner/net | 75–85% |
| 29–30 min | Transition to mound | Relax and reset |
These effort levels are subjective guides, not radar targets. Throw only as many balls as needed to progress comfortably; don’t rush through throws to hit a prescribed number.
If there’s no room for catch play, he can use the bullpen lane or throw into a properly placed net, provided the facility permits it. The important part is progressing with a normal baseball rather than substituting weighted balls for all throwing.
He can then throw approximately 4–6 additional progressive mound warmup fastballs if needed before starting the official 20–25-pitch Rapsodo session. These are separate from the recorded showcase pitches and should be included in his total throwing workload.
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