Buck's Warmup Routine

(Video demonstrations are coming soon)

1. Wrist snaps #1- (for right-handed pitcher) place your left knee down and right knee up (for left-handed pitcher place your right knee down, left knee up), place wrist directly over right/left knee, while angling your wrist back to be able to get as much upward rotational spin as possible. Do 10-20 wrist snaps to catcher and then move to next drill. I would prefer a weighted ball to be used in this drill to achieve the best results.
2. Wrist snaps #2- (for right-handed pitcher) stand in an open position (sideways) with left foot in front (for left-handed pitcher right foot in front), angle front foot slightly inward and lock the front knee out while bending the back knee,  then place glove over right/left arm and do 10-20 wrist snaps to catcher without bending the elbow. I would prefer a weighted ball to be used in this drill to achieve the best results.
3. Knee throw- (for right-handed pitcher) place right knee down and extend the left leg out toward the catcher (for left-handed pitcher place your left knee down with right leg extended). It is important that the front foot is slightly angled to the left/right and both arms begin at the pitcher's side. Once the pitcher is in this position she will proceed to bring both hands forward, pointing toward the catcher then throwing the ball toward the target and following through after release point. This drill focuses solely on upper body, concentrating mostly on the pitcher's rotation, wrist snap and follow through.
4. Power slides- (for right-handed pitcher) stand in front of the pitcher’s mound, with feet together and slightly turned to the right in an open (sideways) position (for left-handed pitcher turn feet slightly to the left), place both hands at your side and proceed to pitch the ball, maintaining an open position from the beginning to the end of the pitch. The shoulders will stay open from the beginning of the drill to the end, while driving the inside of the back toe, until the back knee touches the front knee. Again, I ask that my pitcher hold their finish, following the release point for at least two to three seconds to ensure they have a consistent follow through on every pitch. 
5. Walk-ins- Stand three steps behind pitcher’s mound, then take three steps forward (right-handed pitcher: right, left, right) (left-handed pitcher: left, right, left) before making contact with the mound, and then once contact is made with the mound push hard off the back leg into the full pitching motion. This drill works on generating lower body energy and arm speed.