We have been consistent with our Squid Bands and Squid Throws for our pitching warm-ups. We shoot for 60+% strikes from our guys and feel this routine has helped them step onto the mound warm and ready to attack with strikes. We also have our catchers go through this as well. They go through team stretching, dynamic warm-up, throwing, and then peel off from the team to complete the rest of their prep: Squid Bands (5-7 Reps): A’s, Y’s, T’s, Pulls, Curls, Int. Rotation, External Rotation Squid Throws (5 Reps): Cement Feet, Rockers, Pivot Pick-offs, Stretch (Pitchers), Squat to Throw Downs Throwing (5 Reps): 30 Feet, 40 Feet, 50 Feet (all up) Wind-up, Stretch (all down)

Every week should have a purpose.Throwing objectives help you build arm capacity, reinforce mechanics, and stay game-ready without overloading your arm. Random reps don’t build great arms. Consistent, intentional throwing does. Question for the group:What’s your throwing objective this week? Volume, mechanics, velocity, recovery — drop it below. 👇

Quick check-in. Where are you in your throwing journey right now? - Just getting started - In-season competing - Chasing velo - Building back / arm care focus No fluff - just be honest. Everyone in here is at a different stage, but we’re all here for the same reason: get better. Drop your level + one goal you’re chasing right now.

For years, the conversation has centered around breaking balls (largely discredited by data) and pitch counts (which do matter). But what’s overlooked is the lack of consistent build-up. Too much rest, followed by sudden high intensity outings, puts the arm under stress it’s not prepared for. It’s not just about what you do in games. People so tied up with pitch count!