Question for tdarko about pitching

[wmonfor]

I've heard before that you pitch professionally, so you seem to be the person to ask about this.

What is the routine for a pitcher between starts? I'm talking about what he does to prevent hurting his arm or over-exerting himself between starts. What does he do from the time he steps off the mound til the time he throws his first pitch in his next start?

Also, what does steroids do for a pitcher? The Grimsley thing had me wondering abou this. Putting on 20 pounds of mucle won't add 10 mph to a fastball or a sharper break on a curveball, will it?