Off-Season Bullpens

Bullpen A- 18 pitches

- Dynamic Warm-up including stretching and two poles.

- Long Toss (Alternate 4 seam fastball and Change to 90 feet, 4 seam 90 feet +)

- Two Poles

- Warm-up to 100% in Bullpen (Shorten up to start)

6 sets working to a 1-2 count

1. Right Handed Dead Pull Batter

2, Left Handed Dead Pull Hitter

3. Right Handed Rotary- Hand Separation

4. Right Handed Upper Cut Hitter

5. Right Handed Breaking Ball Out

6. Left Handed Breaking Ball Out

ACTIVE RECOVERY

Bullpens B- 12 pitches

Dynamic Warm-up including stretching and two poles.

- Long Toss (Alternate 4 seam fastball and Change to 90 feet, 4 seam 90 feet +)

- Two Poles

- Warm-up to 100% in Bullpen (Shorten up to start)

4 sets working to a 1-2 count from stretch

1. Right Handed Dead Pull Batter (2 checks on runner at first base)

2. Left Handed Dead Pull Hitter (1 check to runner on first base)

3. Right Handed Upper Cut Batter (3 checks to runner on first base)

4. Left Handed Upper Cut batter (Vary times to plate with 2, 4, and 6 second holds)

ACTIVE RECOVERY


Bullpen C- 30 pitches

Dynamic Warm-up including stretching and two poles.

- Long Toss (Alternate 4 seam fastball and Change to 90 feet, 4 seam 90 feet +)

- Two Poles

- Warm-up to 100% in Bullpen (Shorten up to start)

6 sets of five pitches (Set up Batters) from stretch

1. Right Handed Dead Pull Hitter (1 check on runner on second base)

2. Right Handed Make Hit Batter (Challenge for ground ball double play)

3. Left Handed Make Hit Batter (Challenge for ground ball double play)

4. Right Handed Skilled Batter (Your best pitch with breaking balls ahead and fastball behind)

5. Left Handed Rotary Hand Separation (Vary times to plate and check lone runner at first 1-2 times)

6.  Right Handed Skilled Batter (Five pitches to zone 3 for strikes, chase, and freeze)

ACTIVE RECOVERY (Minimum 10 30 sprints included)

Bullpen D (Extended) 40-55 pitches

Dynamic Warm-up including stretching and two poles.

- Long Toss (Alternate 4 seam fastball and Change to 90 feet, 4 seam 90 feet +)

- Two Poles

- Warm-up to 100% in Bullpen (Shorten up to start)

Location with focus on extension and direction from Stretch)

1. First 20 pitches should focus on zone 4 (jam) to both sides of plate.

2. Four poles and water

3. Second 20 pitches focusing on changing speeds with fastball and change in zones 1, 2, and 3 (Hold + speed runner on first base)

4. Two Poles and Water

5. Work on locating developing pitches and record zones and progress in your notebook.

ACTIVE RECOVERY

Bullpen E- 15 pitches

Dynamic Warm-up including stretching and two poles.

- Long Toss (Alternate 4 seam fastball and Change to 90 feet, 4 seam 90 feet +)

- Two Poles

- Warm-up to 100% in Bullpen (Shorten up to start)

5 sets of 3 pitches working from a 2-1 count

1. Right Handed Rotary Swing (Vary timing to plate)

2. Left Handed Upper Cut batter (Runner on third, one out, score tied in 9th)

3. Right Handed Breaking Ball out (Bases loaded, one out)

4. Locate three change ups to zones 1, 2, 3, 4, or 6.

5. Two poles and water

6. Utilize you best pitches to any hitter you chose (Identify dominant zones and pitches in your notebook)

ACTIVE RECOVERY


Bullpen F- 21 pitches

Dynamic Warm-up including stretching and two poles.

- Long Toss (Alternate 4 seam fastball and Change to 90 feet, 4 seam 90 feet +)

- Two Poles

- Warm-up to 100% in Bullpen (Shorten up to start)

3 sets of 7 pitches from Wind-up

1. Alternate fastball and change to zones 1, 2, and 3. (Focus on consistent mechanics. DO NOT slow your arm down)

2. All Change up to evaluate dominant zones

3. Alternate all of your pitches for strikes

ACTIVE RECOVERY