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8-week Throwing Program – Ramp-up

The following 8-week throwing program is intended for high school level pitchers and older who are physically mature, physically healthy and pain free with a good base foundation of strength.  This is a ramp-up program intended to condition your arm for more advanced stages of throwing.  The schedule comprises of three different types of throwing days and a recovery day.  The days are labeled as follows:

  • Connection 1: 60-70% intensity (plyo balls and light throwing)
  • Maintenance 1: 60-70% intensity (plyo balls and long toss)
  • Maintenance 2: 90-100% intensity (plyo balls and long toss)
  • Recovery (plyo balls and light catch)

Aside from long toss and bull pens, the programs also include several throwing drills (with videos for each) including:

  1. Reverse Throws
  2. Marshalls
  3. Walking Torques
  4. Lead Leg IR
  5. Step Behind Drill

The programs utilize both under and over-weighted plyo balls to varying degrees depending on age.  There are many considerations when working with weighted balls (WBs), one of which is getting a thorough physical assessment.  In the absence of such an assessment, we have limited the max weight of plyo balls in this program for most drills at 9 oz.  If you are considering higher weights, we strongly urge you to get an assessment.  However, in either case, we don’t generally exceed 9 oz. on drills, with the exception of Marshalls and Reverse Throws (which are never thrown at full intent and are intended to be close to the body).

Please make sure to follow the instructions and schedule for each day and week, as the sequence and days will change from week to week.   Do not forget to perform your pre- and post-throwing routines as outlined in the program.

Weekly Program


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