Between innings, players have only a short break to get loose again, so an efficient routine matters. Pitchers use their allowed warm-up throws to rehearse the first pitch of the inning, fielders play quick catch and field a few grounders, the catcher receives the pitcher’s warm-ups and makes a throw to second base, and everyone stays warm in the dugout while their team bats. In cold weather, jackets, movement, and staying out of the wind become especially important. A good between-innings routine helps prevent sluggish starts to innings and supports arm health, particularly for pitchers.
Rulebook note: rules on warm-up pitches and the length of breaks between innings vary by level. Many high school and youth rulebooks limit pitchers to a set number of warm-up pitches, commonly around five, or a time limit, while professional leagues use timed inning breaks. Check your league’s current rules.
Health note: cold, stiff muscles are more vulnerable to strain. Keep the throwing arm warm, avoid throwing hard without a proper warm-up, and follow pitch count and rest guidelines. Report any arm pain to a coach.
Why the between-innings routine matters
After sitting in the dugout for a long half-inning, muscles cool down and the throwing arm can stiffen. Players who jog out and immediately field a hard grounder or make a long throw are more likely to make errors or strain something. Pitchers who do not use their warm-ups wisely may start innings with poor command. A quick, consistent routine keeps everyone ready from the first pitch of every inning.
Routines by position
| Position | Between-innings routine |
|---|---|
| Pitcher | Use allowed warm-up pitches, starting easy and building to full intensity; rehearse the first pitch planned for the leadoff hitter |
| Catcher | Receive warm-up pitches, then throw down to second base on the final pitch |
| Infielders | The first baseman rolls or throws grounders to other infielders; infielders throw across the diamond |
| Outfielders | Play catch with each other, gradually lengthening throws |
| Players on the bench | Stay loose with light movement so they are ready if substituted |
Pitcher routine step by step
- Stay warm in the dugout. Wear a jacket over the throwing arm while your team bats, especially in cool weather.
- Loosen up before going out. After long half-innings, do light arm circles, band exercises, or easy movement in the dugout.
- Get to the mound quickly. Hustle out so you can use your full warm-up allowance.
- Build up gradually. Start with easier throws and build to game intensity by the final warm-ups.
- Rehearse key pitches. Include the pitches you plan to use against the first hitters, especially if they have not felt sharp.
- Finish with a strike. End the warm-up with a pitch that feels like a game pitch so you begin with confidence.
Catcher routine
Catchers have a busy between-innings job. After their team’s half-inning, they need to put on their gear quickly, sometimes with help from a teammate or bullpen catcher. Many teams have a backup player warm up the pitcher while the catcher gears up. Once ready, the catcher receives warm-up pitches, checks in with the pitcher about the plan, and throws down to second base on the final warm-up to loosen the arm and let the infielders practice receiving the throw. Catchers should also stretch their hips and legs regularly, since squatting for long periods can cause stiffness.
Infielder and outfielder routines
Infielders usually take a few ground balls rolled or thrown by the first baseman, then throw back across the diamond. This gets their feet moving and their arms loose. Outfielders play catch with each other, starting at short range and lengthening throws gradually. Everyone should use the warm-up to check field conditions, such as the sun, wind, and wet spots, especially later in games when conditions change.
Staying warm in the dugout
- Use layers. Keep a jacket or hoodie on between innings in cool weather, especially for pitchers and catchers.
- Stay out of the wind. Sit where you are sheltered on cold days.
- Move. Light stretching and movement help keep muscles warm during long innings.
- Hydrate. Drink water regularly, especially in hot weather.
- Stay engaged. Watching the game keeps you mentally ready as well as physically.
Adjusting for weather
| Condition | Adjustment |
|---|---|
| Cold | Extra layers, more movement in the dugout, and longer, gradual warm-ups |
| Heat | Hydration, shade, cooling towels, and avoiding unnecessary exertion |
| Rain or wet fields | Dry grips and gloves, check footing, and follow umpire decisions on play |
| Long rain delays | Re-warm fully before resuming, especially pitchers, following coaches’ guidance |
The pregame warm-up comes first
Between-innings routines work best when players start the game properly warmed up. A typical pregame warm-up includes light jogging, dynamic stretches such as leg swings and walking lunges, arm care exercises with bands, and a gradual throwing progression from short to longer distances. Pitchers follow a longer bullpen routine before starting, while position players take ground balls, fly balls, and batting practice when time allows. Starting the game fully warm means the short breaks between innings only need to maintain readiness rather than build it from scratch.
Mental reset between innings
The break between innings is also a chance to reset mentally. Pitchers can review the upcoming hitters with the catcher or coach, and fielders can remind each other of the situation, positioning, and any adjustments. After a tough inning, a short routine, such as a deep breath, a quick sip of water, and a simple cue about the next task, helps players leave mistakes behind and focus on the next play. Coaches often use this time to share quick, specific information rather than long speeches.
After long half-innings
When your team bats for a long time, pitchers in particular can cool down significantly. Many coaches have pitchers do light throwing in the bullpen or with a teammate near the dugout during long innings, depending on league rules and available space. At minimum, keep the arm covered and do light mobility exercises. Communicate with coaches if you feel stiff before returning to the mound, since a slow start after a long break is a common time for command problems.
Common mistakes
- Jogging out slowly. Hustling to position gives you more time to warm up.
- Throwing hard immediately. Build intensity gradually during warm-ups.
- Leaving the arm uncovered. A cold throwing arm is more prone to stiffness.
- Ignoring field conditions. Use warm-ups to check the sun, wind, and footing.
- Wasting warm-up pitches. Use each pitch with purpose, including your key pitches.
- Not moving on the bench. Reserves who stay still for innings are unprepared when called on.
Frequently asked questions
How many warm-up pitches do pitchers get between innings?
It depends on the level. Many high school and youth rulebooks allow a limited number, commonly around five, while professional baseball uses timed breaks between innings. Check your league’s rules.
How should pitchers stay warm between innings?
Keep a jacket on the throwing arm, move lightly in the dugout, and after long half-innings do some easy arm mobility work or light throwing where allowed.
Why does the catcher throw to second after warm-ups?
The throw loosens the catcher’s arm and lets the middle infielders practice receiving throws at the base, preparing everyone for a possible stolen base attempt.
