Pitcher Arm Care & Warm-up: A Comprehensive Routine

Question
When I grew up, I was taught to throw about 30 pitches in the bullpen before going to the mound in a game, and that's about it.  I now know better that there is much more to this.  What is a good routine for pitchers to get into, as far as how to properly warm up for going into a game, how to take care of the arm after throwing in a game or in practice, and how to prepare the arm for the next game during off days?  I have a group of 12 year old boys who I think have pretty good mechanics, but I want to make sure their arm is well taken care of.

Thanks,
Corey

Answer
I would suggest a light jog then stretch, both static and dynamic.  Follow that with a bit of "long tossing" but not to a max distance.  For a 12 yr old, that 70-90 ft.  Have the pitcher work back in to 35 ft. and have the partner crouch and let the pitcher work on locating at 50-60% velocity.  All this should amount to 30-40 throws, none are more than 65-75%.

Then move to the mound and work on sequences.  3 FB middle, 3 in, 3 out.  If he throws anything else (change?) throw 3 middle, 3 out.  Then do a couple of simulated hitters or pitch sequences.  Total about 25-30 pitches.

Post game, some light running, maybe some tubing exercises and ice.

That would cover it.

Pat