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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

 

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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Throwing Program – Maintenance 2

Notes – Must Read:

  • 10-15 minutes typical for long toss
  • Long toss includes stretch out (going out) and cool-down (coming back)
  • Your max long toss distance below is determined by your max velo off the mound and intensity for the day
  • Get air underneath throws during stretch-out phase
  • More change-ups at farther distances
  • Use cool-down phase portion of LT (in) to work on off-speed

Pre-Throwing:

Plyo Balls (90-100% intensity):

Long Toss w/ 5 oz. Baseball (10-15 minutes):

  • Stretch-out Phase (going out)
    • Distance Guide
      • Max velo 95 mph – 325 ft. max distance
      • Max velo 90 mph – 300 ft. max distance
      • Max velo 85 mph – 275 ft. max distance
      • Max velo 80 mph – 250 ft. max distance
    • Throws
      • 3 initial throws at 60 ft.
      • Begin at 60 ft. then advance at 10-12x at increments of approximately 15-25 ft. each, to get to your max distance
      • 3 throws at every increment
  • Pull-down Phase (coming back)
    • Distance Guide
      • Work your way back from your max distance above at 15-25 ft. increments
    • Throws
      • 1 throw at each increment
  • Cool-down Phase (off-speed pitches)
    • 70 feet / 10 throws
    • 60 feet / 5 throws

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