The Bullpen Routine

    When I was in high school, I remember throwing bullpens for my coach and starting with a fastball, mixing in a curve, and throwing the change. I worked out of the stretch some but mostly out of the windup. When I got to Long Beach State and pitched for National Coach of the Year Dave Snow that all changed. I learned the importance of having a routine. That routine was reinforced by the teaching of our Mental Skills coach Dr. Ken Ravizza. The purpose of the routine is to have a plan. To be able to map out the work you want to put in and make every pitch meaningful. Let me explain. 

    Pitching is unlike hitting in that we cannot take 500 hacks a day. If we throw 500 balls a day there is a good chance our arm falls off by the end of the week. So, mapping out your bullpen limits the number of pitches and gives us a framework in which to work in. It also allows us to focus on each pitch more knowing that I only have a set amount of pitches to get this right. I cannot throw 50-75 pitches in a bullpen. Rather I should not throw 50- 75 pitches in a bullpen. Everyone has heard the quote, "quality over quantity." That is especially true with bullpen sessions. 

What should a bullpen session look like? 

    First it important to understand what your role is as a pitcher. A starter's bullpen is typically longer than a reliever's. Relievers typically pitch more often but a starter pitches longer. Are you a one inning guy, a two-inning guy, long relief, or a starter? The pitch counts should gradually get higher based on the amount of pitches you typically throw in a game. Know who you are! 

    Second always listen to your arm. Do what it tells you to do. But make sure you always set limits for bullpens. 15 pitch, 25 pitch, 35 pitch, and 45 pitch bullpens. Can you add a couple pitches here and there? Yes of course but limit yourself to not overdoing it. 

    Third. Bullpens are strike throwing sessions. We are not necessarily working on stuff. It does not matter how good your stuff is if you cannot throw a strike with it. Focus on command of your stuff in the location you want to throw it. Command and control are two different things. Control means you can throw the ball in the strike zone consistently. Command means you can throw it to the different parts of the strike zone at will.

 

Regular Bullpen 30 pitches:

    From Stretch:

        3 fast balls middle down in zone

        3 fast balls away to a righty down in zone

        3 fast balls in to a righty misses can be up or down but always in.

        3 change ups down in zone

        1 Fastball away to righty

        3 breaking balls misses are always down

    From Windup:

        3 Fastball in to lefty misses up and down but always in

        3 Fastball away to lefty miss down

        3 change ups down in zone

        1 fastball in to lefty

        3 breaking balls (depending on command can back door or back foot)

        1 FB middle

        1 Pitch Out from stretch. 

    Most of your bullpen work should be from the stretch. You should be varying your times to the plate and your time from start to the ball hitting the catcher’s glove should be 1.35 seconds or less. Why is the bulk of our work out of the stretch? I get asked this a lot. And I always answer back with a question. "How many perfect games have you thrown in your life?" The answer is usually none. So, what that tells me is that every game you have pitched in there are runners on base? As pitchers, do we want to be the best with runners on base or with no one on? For me that is simple. I do not want guys scoring so I better be really good out of the stretch. That is where the bulk of my work is done. 

    It is easy to add and subtract to this basic plan. adding 1 pitch to each sequence adds 10 pitches. Subtracting 1 removes 10 pitches. You can also add a simulated at bat or two to the end of the routine. It is important to have a plan with everything you do. From your stretching, to running, to throwing, and obviously your bullpens have a plan and stick to it. You can make changes that fit you as a player. 

 

"Failure to plan is planning to fail."

 

    I hope this helps anyone who reads. And especially the young pitcher just trying to find his way. Learn to simplify. Learn to plan. Work Smarter not Harder.

 

Marcus Jones

 

 

Marcus Jones is a former MLB pitcher with the Oakland A's and All American at Long Beach State