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Youth In-season Program

*** To be performed 1-2x per week in-season

  1. Warm-up Routine
  2. Mobility / Activation Circuit  (performed 2x in series)
  3. Core (1 min between sets)
  4. Power (to be performed as explosively as possible, 1 min between sets)
  5. Power Endurance (to be performed as explosively as possible)

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8-week Throwing Program (Ramping-up)

Throwing Program

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. 

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

Disclaimer: The risk of injury from participation in a fitness regimen and/or from the performance of any exercise is significant, including the potential for catastrophic injury or death. You must consult a medical professional before undertaking any fitness regimen or exercise program, including any exercises or techniques set forth in this website. Any imagery and description provided in this website is for educational purposes only (illustrating and explaining various fitness-related and exercise techniques) and does not advise that you undertake or perform any particular technique or exercise.

You agree that you will not undertake or perform any exercise or technique described in this website, until and unless you consult with and are cleared by a medical doctor in relation to such participation. All users of this website, online services and/or the other products and services of provided herein are specifically warned to seek professional medical advice prior to initiating any form of sports training, physical training, or exercise regimen.

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Sample Program

Sample Program

1. Breathing / Reset

2. Foam Rolling

3. Mobility

4. Band Activation

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Speed Warm-up Routine

1. Soft Tissue

2. Activation:

3. Mobility Flexibility Circuit:

4. Ladder Drills (3 x’s each)

5. Dynamic Running (20 yds each)

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Youth Warm-up Routine

1. Breathing / Reset

2. Soft Tissue

3. Mobility

4. Movement Prep

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Youth Program

*** To be performed 2-3x per week

1. Warm-up Routine

2. Band Activation

3. Power Plyo

4. Strength Training

5. Circuit (4 sets as fast as possible)

  • CMJ Jump (4 sets, 20 sec reps, as fast as possible, 30 sec rest)
  • Reactive Heidens (4 sets, 20 sec reps, as fast as possible, 30 sec rest)

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Speed Program

*** To be performed 2-3x per week

1. Warm-up Routine

2. Jumping & Landing

Why – Stimulates eccentric and concentric force

3. Linear C.O.D (deceleration) – Fielding/Run down/Running to First

Why – Trains force acceptance and change-of-direction (note: use stopwatch to monitor progress)

4. Linear Acceleration (staggered stance)

Why – Trains first-step quickness (note: use stopwatch to monitor progress)

5. “5-yard” Directional Step (base stealing)

Why – To get into sprinting position as fast as possible (note: Use stopwatch to monitor progress)

6. Lateral O.D (deceleration) – Fielding/stealing/run down

Why – Helps stay “squared-up” while moving

7. Retreating (outfield)  

Why – The fastest way to turn and run while keeping our eyes looking forward (note: Use stopwatch to monitor progress)

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UCL Protection Program

*** To be performed as specified below after warm-ups

Frequency and Sets / Reps

  • 1-2 sets ea / 2x per week during shutdown and ramp-up periods
  • 1-2 sets ea / 1x per week during bullpens, high intent throwing, in-season, etc.

Strengthen the Periscapular Muscles


Strengthening Exercises

Strengthening the Rotator Cuff

Strengthening the Core Musculature

Improving Shoulder Mobility

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Non-Throwing Days Program

*** To be performed on non-throwing days after warm-ups (1-2 sets ea / 2x per week)

Cuff Strengthening

UCL Protection

1. Stretch

2. Strengthening Exercises

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Pre- and Post-Throwing Program

Pre-Throwing Routine

1. Breathing / Reset

2. Foam Rolling

3. Mobility

4. Band Activation

5. Movement

6. Decel / Posterior Cuff Activation

  • Reverse Throws (2 x 10, select 1 or 2lbs. as appropriate, throwing arm only)

Post-Throwing Routine (Recovery)