throwing program for pitchers

Things to look for in Weeks 3 and 4 are pacing and recovery period. Additionally, after the 2nd week of throwing, there is an “option” to throw for an additional period time as each player reaches his “furthest distance” on that given day. 80 ft — 1 throw 110 ft — 1 throw Finally, the following distances are based on a college freshman with average arm strength. Flexibility. 200 ft — 1 throw 180 ft — 1 throw When a pitcher is doing the wrong things For many years I’ve been asked a number of questions about “when” and “how” pitchers should train in the off-season to best prepare for their upcoming season. 0000001502 00000 n A pitcher should be able to go from throwing a 25 pitch bull pen in week 3 (late January/early February) to throwing 35 pitches in an inter-squad game by week 4. Quite the contrary. This is the focus of this article. 210 ft — 1 throw 0000003149 00000 n Go out, each day, as far as the arm wants to take you that day — and stay at your furthest distance that day as long as your arm feels like it. 0000006578 00000 n Just as you are getting your arm in shape progressively, similarly, you also need to build a base with your arm circles/surgical tubing exercises. THROWING PROGRAM GENERAL RULES 1. Level 1 Warm-up throws at 20-60 feet 25 throws at 60 feet 2 sets Rest 10 minutes between sets Warm-down throws Throw on alternate days. 3. %PDF-1.4 %���� We just want them to start getting downhill without decelerating their arm. 110 ft — 1 throw If you're going to use it in the off-season, to get your arm in shape, perform the routine about two times a week. %%EOF It means to abandon those contrived restraints that prevents the arm from being built the most effective way — by allowing the pitchers’ arm to dictate the amount of throwing rather than following someone else’s pre-determined format. ��՞4mi��'� �d| But I would strongly recommend that every pitcher consider having a rest/conditioning period twice a year, even if it’s only for 2-3 weeks. 180 ft — 3 throws If the feeling doesn’t get better after a couple of minutes, or the pain is obvious, then shut it down. Symbolically, your first 10-14 days of throwing should also follow this same mentality: stretching, loose arm action, range of motion, freedom, and so on. In the case of a typical pitcher who just finished his summer season, he should typically take a minimum of 2-3 weeks off to rest (physical and mental) after he’s thrown his last pitch of the summer, and spend the subsequent 4-6 weeks to do nothing but “train” and recondition his arm. For the first few days of Week 3, there may only be 10-15 pull downs after the pitcher has peaked out to his furthest distance on that given day. We create a custom, individualized program to help correct your inefficiencies and teach you to throw harder, throw healthier, and move faster. Generally performed in the outfield during practice or prior to a game. $�����(���1�b��J�#o�[��=��"*nJ@>��V�j �b`H��"@, 70 ft — 1 throw 1. What we’ve found with the guys who have gone through our training program, and have been allowed to maintain their long toss (maintenance) program throughout the year, is that they have less of a need to have a significant rest or conditioning period throughout the year. However, your shoulder and arm must have time to heal and adapt to the imposed demand. 0000006005 00000 n 90 ft + (optional 5 additional minutes of throwing and/or increase distance if the arm “asks” for it) 60 ft — 5 throws (or more if needed) Ideally, you should schedule your throwing program and a strengthening program on alternate days. Again, it is crucial for pitchers to stay off the mound during this period. 80 ft — 1 throw 150 ft + (optional 5 additional minutes of throwing at same distance or increase distance if the arm “asks” for it) 100 ft — 1 throw But if you feel like only stretching your arm out one day, or just throwing 150 feet, or not throwing at all on a given day, than do so. 75 ft — 10 throws Again, from my experience, the more you throw after building the base right, the more the arm seems to want to throw. This manual is a throwing program. Though I have always resisted allocating a “number of throws” to make, or a “number of minutes” to throw for, I have decided to outline a structured format that does just that — it’s based on a predetermined number of throws at a predetermined distance (though there is always flexibility for any player to deviate from this program if they feel like throwing more or less on any given day). The premise is the same — work on building your base by walking before you jog, and jogging before you run. I’ve found that pitchers who can get out to 300 feet throw in the 88mph range, those who can get out to 330 feet may push the low 90’s and those who can get out to 350 feet are typically in the 93-98 mph range. Therefore, depending on your arm strength and the history of your arm, you may find that these distances are too restricting, or not challenging enough for you. 150 ft — 1 throw He had to … This was supposed to be from a college in the Carolina’s. 105 ft — 5 throws 105 ft — 3 throws The reason I mention this is pitchers may often shut down early because of “false” signs. Throwing a baseball over hand is a very un-natural movement for the body. 150 ft — 3 throws 105 ft — 3 throws 120 ft — 5 throws 110 ft — 1 throw 0000001243 00000 n 150 ft — 3 throws Because the first two weeks have created such a strong foundation, Weeks 3 and 4 deepen this base because each pitcher will actually go through the conditioning phase of Arm Circles, Surgical Tubing and the Stretching Out phase of Long Toss before the pull-down or aggressive throws that are made coming back in toward your throwing partner. Because there are so many variables in each case, it’s not usually a short answer. As you will see, this program is based on 3 days of throwing for week 1 and then evolves into 4 days of throwing for the next 5 weeks. 135 ft — 3 throws It’s as if the better shape your arm gets into, the more it wants to throw — the more it “needs” to throw. Make it the best it can be. That’s why the first two weeks of our throwing program place such a huge emphasis on Surgical Tubing and the Stretching Out phase of Long Toss. You may find this program works well for you just as it is, or you may need to tweak it here and there. Our off-season throwing program is based predominately on 4-6 weeks of Arm Care exercises (Surgical Tubing) and Long Toss. STEP THREE: MOUND PITCHING Players throw from mound to get comfortable with throwing on downward slope and locating pitches Throw out of stretch and wind-up delivery Focus on locating pitches to specific areas of the strike zone (inside/outside, high/low) Use a stand-in batter toward the end of your sessions when possible �c��3�$�`����OfL��} In fact, a good rule of thumb is to not even think about the Pull Down phase until you are comfortably throwing what feels like your max distance, and you are able to stay there comfortably for 5-10 throws. 70 ft — 1 throw There is a great deal that goes into a velo program and it’s important that a comprehensive program incorporate all aspects of the process. Though Day 1 may only be 5 minutes of throwing out to 60 feet and Day 2 may be only 7 minutes of throwing out to 90 feet, by Day 8 or 9, you may be out to 250 feet or more for 20 minutes of throwing (again based on the arm strength of that pitcher). Progression is based on type and location of injury, symptoms in response to throwing, and preinjury performance profi le. Stretching out means just that — maintain loose, relaxed arm action, put some arc on the ball and gradually move away from your throwing partner. 0000003071 00000 n 40-60 ft — 15 throws Utilize that 5-10 minute window to allow your arm to continue to open up beyond 240 feet. In addition, all exercises included are specific to the thrower and are designed to improve strength, power and endurance of the shoulder complex musculature. 0000003399 00000 n 90 ft — 1 throw Since your arm is your lifeline as a baseball player, there could be nothing more important than being in tune with it. Your job is to put it in a position where it can best maximize it’s potential — and I can tell you from a lot of experience that this usually happens when you are doing more throwing, rather than less. 0000004075 00000 n Step 1: Establishing A Rest and Rebuild Period. Shoulder stretches 6. Though the first principle of the previous article was to “listen to your arm” and allow it to guide you from day to day, there are still a number of players and coaches that feel more comfortable with having some form of structure or guidelines to follow — some players simply respond better to having structure and some coaches find it more efficient to have a standardized program that everyone can follow. Depending on how well he did the first two weeks, it’s possible that he may want to make closer to 20-25 throws on his way back to 60 feet. x��ѡ 0ð4t���:� This too should come quickly. The Thrower’s Ten Program is designed to exercise the major muscles necessary for throwing. 60 ft — 5 throws (or more if needed) Depending on how many pitches you made, Day 1 is all about blood flow, range of motion and “stretch throwing.” If you threw 90 pitches the day before you may only want to go out to 90-120 feet of really low impact, light catch. 0000000790 00000 n 135 ft — 3 throws 170 ft — 1 throw 80 ft — 1 throw Without well timed rest and a clear intention of how to best prepare the arm in the off-season, pitchers may wonder why they are lacking endurance or velocity in season, or even worse, why they may be breaking down. You may find that 250 feet has turned into 300 feet and 300 feet has turned into 330 feet or more. I strongly suggest pitchers taking at least 10-12 weeks off after your season is over to give your arm time to heal and give you time to focus on your overall strength. 160 ft — 1 throw 0000007966 00000 n Week 1 — (Monday, Tuesday, Thursday, Friday) 100 ft — 1 throw Once this 2 week period has been established the pitcher is ready to integrate bull-pens and game innings into his throwing routine. A simple rule of thumb is to get in at least 2 good days of long toss during the season, and these days tend to be most optimal on your bull pen/game day (if you are a starter). It is very important to keep the pitchers off the mound because the arm is best developed by conditioning without any unnecessary demands on it during the rebuilding phase. 180 ft — 3 throws It also happens to be a crucial pitch to command for any pitcher. I threw them a lot, but I had no real rhyme or reason or program. *** Flat Ground Work Begins on Tuesday/Friday (10-15 Change Up’s), Week 5 — (Monday, Tuesday, Thursday, Friday) Our philosophy is pretty simple — it’s of minimal importance as to “when” a pitcher is expected to throw his first bull-pen in the fall/winter, considering that the pitcher has the balance of the year to work off of the mound. 150 ft — 1 throw As you will see below, I have broken down our Throwing Program into 3 phases. 90 ft — 1 throw x�b```b``y�� 0 FLAT GROUD THROWING – A basic type of catch used primarily to warm up the arm and get loose. Naturally, if a pitcher is truly listening to his arm, these increments may fluctuate. In essence, they are not necessarily trying to “throw harder” — they are simply maintaining the effort of a 300 foot throw into shorter and shorter distances without decelerating their arm. Again, this is where listening to your arm still takes precedence over any set amount of throws, or any format for that matter. 200 ft — 1 throw This doesn’t mean to push it beyond it’s means on any given day (Rule #1: ALWAYS listen to your arm). Note: If you choose the option of throwing beyond the predetermined “peak” throw that day (e.g. A pitcher may get a week or two off the mound before Spring Training, but not much more. This is a really underestimated facet of developing pitching speed that is greater. This is where listening to your arm is imperative. On days that you don’t feel great, try throwing through this feeling unless it is obviously a sign of pain. The following pitching arm exercises should form the basis of any upper-body workouts as the player looks to maximize arm speed, arm strength and arm stamina: Change ups are relatively easy on the arm, and throwing this pitch after the arm’s been stretched out so well is very effective. There is no need to come back into your partner with any aggressiveness for the first two weeks of throwing — this will come in Phase 2, the Pull Down or Strengthening Phase. 40-60 ft — 15 throws 120 ft — 1 throw What you do after this six week period may differ from pitching coach to pitching coach, but if you’ve “built” your arm correctly, and are in tune with it through this off-season throwing program, than you will probably want to maintain some form of distance throwing throughout the year. The program is focused on position players, with added notes for pitchers. 225 feet in Week 5), then once you do peak out that day (e.g. 110 ft — 1 throw Each phase lasts approximately 10-14 days. The desired rest period of the pitcher, along with the 4-6 week window of conditioning is the single most important factor in determining the pitchers health, strength, endurance and recovery period for the entire year (season) — or until that point in which he feels he needs another significant break (rest), and begin a new conditioning cycle. For example, the more you throw, the more you arm will probably want to throw. endstream endobj 839 0 obj <>/Metadata 23 0 R/PieceInfo<>>>/Pages 22 0 R/PageLayout/OneColumn/StructTreeRoot 25 0 R/Type/Catalog/LastModified(D:20090902164016)/PageLabels 20 0 R>> endobj 840 0 obj <>/ProcSet[/PDF/Text]/ExtGState<>>>/Type/Page>> endobj 841 0 obj <> endobj 842 0 obj <> endobj 843 0 obj <> endobj 844 0 obj <> endobj 845 0 obj <> endobj 846 0 obj <>stream endstream endobj 860 0 obj <>/Size 838/Type/XRef>>stream Since you are not throwing off a mound, you should have relatively good recovery period. Interval Throwing Program for Pitchers – Phase I The Interval Throwing Program (ITP) is designed to gradually return motion, strength and confidence in the throwing arm after injury or surgery by slowly progressing through graduated throwing distances. When pitchers truly understands the importance of “resting” and “rebuilding” their arms over a substantial period of time (4-6 weeks) in the off-season without stepping on a mound, they will best position themselves to not only peak at the right time (beginning of the season), but maintain or even enhance their base throughout the season. And that’s we want our players to ultimately learn to do….know their arm. Each phase lasts approximately 10-14 days. The reason for this is that the arm tends to respond better on the mound after a good long toss session — it’s been trained for it. Building Your Base By Listening To Your Arm. I strongly suggest pitchers taking at least 10-12 weeks off after your season is over to give your arm time to heal and give you time to focus on your overall strength. 120 ft — 3 throws In this 10-14 day period, the goal is to build endurance and distance through the Stretching Out phase of Long Toss (Long Toss is broken down into 2 parts: Stretching Out as you move away from your throwing partner, and Pulling Down or Strengthening as you move back in toward your throwing partner). Though most throwing programs are formatted so a pitcher has structure throughout the off-season, our throwing program places more responsibility on a pitcher listening to his arm. 240 ft — 3 throws If you only threw 50 pitches, your arm may want a distance closer to 150-200 feet. 120 ft — 1 throw This throwing program for pitchers encompasses several types of throwing activities for developing good command of pitches, pitch movement, and arm strength: 1. 75 ft — 10 throws 150 ft — 2 throws There is nothing more important than establishing this 4-6 week training window after proper rest. The Program’s goal is to be an organized and concise exercise program. 160 ft — 1 throw The primary goal of our throwing program is to build an extremely strong base or foundation, progressively. Each pitcher may respond differently. Focus on stretching, flexibility, range of motion, freedom, breathing and proper technique when doing these exercises. In essence, listening to your arm means to let it guide you — to follow it. Again, it is crucial for pitchers to stay off the mound during this period. As you will see below, I have broken down our Throwing Program into 3 phases. Scroll through the gallery for a workout program consisting of 10 great exercises that can help pitchers increase their pitch speed and … 105 ft — 3 throws For some players, that may mean stretching out and pulling down nearly everyday for Weeks 3, 4, 5 and 6. January: Four weeks of on-boarding. As you will see throughout this article, establishing rest at the right time, followed by the rebuilding or conditioning phase are the single most important factors in getting a pitcher into what we call a “positive cycle” that can last until the end of the season (Note: pitchers who begin their cycle in September/October may find it helpful to take another rest/rebuild period at the end of December. 40-60 ft — 15 throws The Top Weighted Ball Throwing Program for Pitchers. I strongly suggest pitchers taking at least 10-12 weeks off after your season is over to give your arm time to heal and give you time to focus on your overall strength. 60 ft — 5 throws (or more if needed) These further distances are critical to gaining flexibility, range of motion, extension, which in my experiences have led to looser/quicker arm action, explosiveness, freedom, increased velocity and endurance. Others may actually throw further distances the next day because the Pull Down phase actually opened their arm up even more, and they will have an even more aggressive pull down the next day. 150 ft — 3 throws 210 ft — 1 throw 190 ft — 1 throw By not being in a hurry to “get in shape”, the muscles have a chance to stretch out more progressively, develop more efficiently, and recover more quickly. You may be surprised how far out your arm will take you because of the base you’ve developed from the first month. Save my name, email, and website in this browser for the next time I comment. 220 ft — 1 throws Regardless, Week 3 and 4 are very personal. Shoulder stretches 3. Return to throwing following an Upper Extremity Injury2. This is what happens when you learn how to listen to your arm and let it dictate the pace. 90 ft — 1 throw 140 ft — 1 throws Increase from 4 to 5 days a week (5 to 6?) It can be performed in the off-season and in-season, as a general maintenance throwing program. The interval Throwing Program (ITP) is designed to gradually return motion, strength and confidence in the throwing arm after injury or surgery by slowly progressing through graduated throwing distances. Throwing a baseball over hand is a very un-natural movement for the body. This manual is a throwing program. 10 minute warm-up (stretching, arm circles, wrist exercises 30 minutes of elastic tubing exercises (1 set of 25 reps for 17 different exercises) 30 minutes of throwing that consisted of: 5-minute warm-up throwing at 50 feet 75 ft — 10 throws Perform stretching exercises after applying the heat modality and then proceed with the throwing program. 0000005374 00000 n How many throws you make at each increment is dependent on how your arm feels. Regardless of how far out you get on Day 1 or how much time you may throw for, if you go out virtually everyday for the 10-14 day period, and you are religious with your arm circles/surgical tubing exercises, your arm should begin to feel better with each passing day. What matters most is what the pitcher does in this 4-6 week window leading up to the first bull-pen, and understanding how to maintain or strengthen this base throughout the remainder of the Fall, Winter and Spring. Phase 1: Stretching Out (10-14 Days). Jaeger Sports – Off Season Throwing Program, https://www.jaegersports.com/wp-content/uploads/2020/01/main-jaeger-sports-logo.png, https://www.jaegersports.com/wp-content/uploads/2017/05/jaeger-sports-in-the-news.jpg, Copyright © Jaeger Sports. <<7422430DE4A7724389288024BC5043A1>]>> The arm will tell you what to do from day to day, and even throw to throw. 100 ft — 1 throw 75 ft — 10 throws Once at 60 feet, feel free to throw as many as your arm feels it needs at that point. Only your arm knows from day to day what it needs, and by eliminating predetermined restrictions on your arm, your arm will probably surprise you as to how many throws it wants to make each day, and how many times a week it wants to throw. 135 ft — 2 throws The ITP is initiated upon clearance by the athlete’s physician The ITP is initiated upon clearance by the athlete’s physician to resume 225 ft — 3 throws This manual is a throwing program. All rights reserved. In a sense, our programs structure is to be structure-less. Ironically, the more throwing you do, the more you understand the difference between unhealthy feelings and a “good” soreness that you can throw through. 90 ft — 3 throws For example, you may begin to notice that 20-30 minutes of throwing has turned into 30-40 minutes of throwing on certain days. When a pitcher is doing the wrong things mechanically and 90 ft — 1 throw You can finish your pull downs at 65 feet, or whatever distance deems it safe, without sacrificing your effort.

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