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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

Post Throwing: