Coming out of the bullpen is one of the most unpredictable and demanding roles in baseball. Unlike starters who have a set routine, relievers must be ready at a moment’s notice while maintaining their physical and mental edge throughout the game. Here’s how to stay prepared and execute at your best when your number gets called.

Always Be Ready

As a bullpen arm, your job starts well before you step on the mound. Staying loose throughout the game is crucial, so incorporate active warm-ups between innings. A structured approach alternating between dynamic movements and band work ensures your body stays primed without overexertion. Alternate between bands and active warm-ups each inning—don't do both every inning to avoid unnecessary fatigue.

Odd-Numbered Innings: Perform a Brief Dynamic Warm-Up

• A-Skips
• Lunge reach
• Lunge twist
• Bear crawl
• Inch worms

Even-Numbered Innings: Quick Band Routine to Activate Key Muscle Groups

• Pec flys
• Reverse flys
• Snow angels
• Low trap raises
• Rapid banded scaption
• Rapid internal rotation

This routine keeps your body prepared while preventing unnecessary fatigue.

Staying Mentally Engaged

The bullpen isn’t just a waiting game—it’s an opportunity to study the competition. Lock in on hitter tendencies, track what’s working (or not) for your pitchers, and analyze adjustments made throughout the game and series. The more prepared you are mentally, the better decisions you’ll make when you take the mound.

Different Ways to Get Loose

Getting Hot Fast

When you’re called to get ready in a hurry, efficiency is key. The goal is to ramp up in 15-20 throws:

• Ditch the jacket and start with rapid walk-behind throws.
• Build up intensity to 85-90% effort in a controlled manner.
• Once near game speed, throw fastballs until you rip 3-4 at 100%.
• Move to your go-to pitch and get a feel for it.
• If time allows, mix in other pitches before heading to the mound.

Once loose, remember that you have an additional 8 warm-up pitches or 2 minutes on the game mound. This means you should aim to stay 6-8 pitches away from being fully ready at all times. Use that time wisely—mirror the game’s pace and throw one pitch for every 1-3 that the in-game pitcher throws. Stay warm without blowing everything in the tank.

When You Have Extra Time

If you get the signal to start throwing but aren’t in immediately, take advantage of the time:

• Incorporate plyo drills or other feel-good movements.
• Start slow with walk-behinds or shuffles.
• Gradually build intensity until you’re game-ready.
• Be prepared for a sudden ramp-up if the call comes quicker than expected.

Inning-to-Inning Warm-Ups

Once you’re fully hot, conserve your pitches. If you’re up and waiting, try simulating game conditions:

• Sit down between innings while your team is hitting to mimic real-game timing.
• Limit throws to avoid unnecessary fatigue—work at a 1-3 pitches per your pitcher cadence and save your bullets for the mound.