Throwing Program and Exercises

Throwing Program and Exercises 2017-09-15T11:46:29+00:00

5 Day Throwing Program

Pitch in the Game

  • T-Bands:
    • ER at side 2×12
    • IR at side 1×12
    • D2 Flexion 2×12
    • D2 Extension 2×12
    • Horizontal Abduction 2×12
    • ER/IR at 90/90 position 2×12
  • 1 hand Plyoball exercises
    • Semi-circle wall dribble 2×30 seconds
    • 90/90 wall dribble 2×30 reps
  • Light stretch post exercise with emphasis on cross-body adduction and IR

Day 1

  • Good stretch prior to exercise
  • Weights (use 4lbs or 5lbs)
    • Standing Flexion to 160 degrees 2×12
    • Standing Scaption to 160 degrees 2×12
    • Standing palm-down abduction to 90 degrees 2×12
    • Sidelying ER with towel 2×15
    • Prone palm down horizontal abduction to 90 degrees 2×12
    • Prone Scaption 2×12
    • Prone row at side 2×12
    • Prone row at 90 degrees 2×12
    • Prone row 90 degrees with ER 2×12

Day 2

  • Throw on the side
  • 2 handed plyoball exercises
    • Chest Pass 2×15
    • Overhead throw 2×15
    • Diagonal throw 2×15
  • 1 handed plyoball exercises
    • Kneeling 90/90 ER throw 1×15
    • Kneeling D2 Flexion/extension deceleration catch 1×15
  • Manual Therapy
    • Sarratus Punch at 90 degrees 1×12
    • Sarratus Punch at 60 degrees 1×12
    • D2 Flexion/extension con-con 1×12
    • D2 Flexion/extension con-ecc 1×12
    • Sidelying ER 1×12
    • Sidelying ER with rhythmic stabilization on every 3rd rep 1×12
    • Prone horizontal abduction 1×12
    • Prone Scaption 1×12
    • Prone row at side 1×12
    • Prone row at 90 degrees 1×12
    • Prone row at 90 degrees with ER 1×12
    • Biceps/Triceps 2x12each
  • Light stretch post-exercise with emphasis on cross-body adduction and IR

Day 3

  • Good stretch prior to exercise
  • Weights 2lbs or 3lbs
    • Same routine as Day 1 but 1×15 reps
  • Bands
    • ER at side 2×12
    • IR at side 1×12
  • Light Stretch post-exercise

Day 4

  • Rest

Interval Throwing Program

 

**Throwing program can begin at the following times following the procedures below.

  • Pancapsular Plication – 6 months with return to play at 8 months
  • Labral Repair -4-6 months
  • RTC Repair – 6 months

** Flat Ground Throwing at 50% intensity with gradual increase as Phase 1 Progresses.

Phase 1

*Starting at Step 11 begin a throwing cool down with partner at the end of each session. This should be 10 throws with partner squatting at 60 feet flat ground.*

Step 1

10 @ 30 Feet
25 @ 45 Feet

Step 2

10 @ 30 Feet
25 @ 45 Feet
Rest 10 Minutes
25 @ 45 Feet

Step 3

10 @ 30 Feet
25 @ 45 Feet
Rest 10 Minutes
10 @ 30 Feet
25 @ 45 Feet
Rest 10 Minutes
10 @ 30 Feet
25 @ 45 Feet

Step 4

10 @ 30 Feet
25 @ 45 Feet
Rest 10 Minutes
10 @ 30 Feet
15 @ 45 Feet
25 @ 60 Feet

Step 5

10 @ 45 Feet
25 @ 60 Feet
Rest 10 Minutes
10 @ 45 Feet
25 @ 60 Feet

Step 6

10 @ 45 Feet
25 @ 60 Feet
Rest 10 Minutes
10 @ 45 Feet
25 @ 60 Feet
Rest 10 Minutes
10 @ 45 feet
25 @ 60 feet

Step 7 *Repeat for three sessions*

10 @ 45 feet
10 @ 60 Feet
25 @ 75 Feet
Rest 10 Minutes
10 @ 45 Feet
10 @ 60 Feet
25 @ 75 Feet

Step 8

10 @ 60 Feet
25 @ 75 Feet
Rest 10 Minutes
10 @ 45 Feet
10 @ 60-75 Feet
25 @ 90 Feet

Step 9

10 @ 45 Feet
10 @ 60– 75 Feet
25 @ 90 feet
Rest @ 10 Minutes
10 @ 45 Feet
10 @ 60 Feet – 75 Feet
25 @ 90 Feet

Step 10 * Repeat This Session Three Times*

10 @ 45 Feet
10 @ 60 – 75 Feet
25 @ 90 Feet
Rest 10 Minutes
10 @ 45 Feet
10@ 60-75 Feet
25 @ 90 Feet
Rest 10 Minutes
10 @ 45 Feet
10 @ 60-75 Feet
25 @ 90 Feet

Step 11

10 @ 45 Feet
10 @ 60-75 Feet
25 @ 90 Feet
Rest 10 Minutes
10 @ 45-60 Feet
15 @ 90 Feet
25 @ 105 Feet

Step 12

10 @ 45-60 Feet
15 @ 90 Feet
25 @ 105 Feet
Rest 10 Minutes
10 @ 45 – 60 Feet
15 @ 90 Feet
25 @ 105 Feet

Step 13 *Repeat This Session TWO Times*

10 @ 45-60 Feet
15 @ 90 Feet
25 @ 105 Feet
Rest 10 Minutes
10 @ 45-60 Feet
15 @ 90 Feet
25 @ 105 Feet
Rest 10 Minutes
10 @ 45-60 Feet
15 @ 90 Feet
25 @ 105 Feet

Step 14 *Repeat This Session TWO Times*

10 @ 45-60 Feet
15 @ 90 Feet
25 @ 105 Feet
Rest 10 Minutes
10 @ 45-60 Feet
15 @ 90-105 Feet
25 @ 120 Feet

Step 15 *Repeat This Session TWO Times*

10 @ 45-60 Feet
15 @ 90-105 Feet
25 @ 120 Feet
Rest 10 Minutes
10 @ 45-60 Feet
15 @ 90-105 Feet
25 @ 120 Feet

Step 16 *Repeat This Session SIX Times*

10 @ 45-60 Feet
15 @90-105 Feet
25 @ 120 Feet
Rest 10 Minutes
10 @ 45-60 Feet
15 @ 90-105 Feet
25 @ 120 Feet
Rest 10 Minutes
10 @ 45-60 feet
15 @ 90-105 Feet
15 @ 120 Feet

Step 17 

Warm-up throwing
25 @ 150 Feet
15 @ 60 Feet
Biomechanics work

Step 18

Warm-up throwing
25 @ 150 Feet
Rest 10 Minutes
Warm-up throwing
25 @ 150 Feet
15 @ 60 Feet
Biomechanics work

Step 19

Warm-up throwing
25 @ 150 Feet
Rest 10 Minutes
Warm-up Throwing
25 @ 150 Feet
15 @ 60 Feet
Biomechanics work
Rest 10 minutes
Warm-up throwing
25 @ 150 Feet
15 @ 60 Feet

Off Mound Throwing Program

Phase 2

  • Warm-up long toss to 120 Feet before moving to mound
  • Cool down throws at 60 Feet before the mound
  • Rest as needed between throws on mound
  • Steps 1-7 fastballs only
  • All throwing off the mound should be done in the presence of your pitching coach to stress proper mechanics
  • Use Speed gun to aid in effort of control

*Steps 8-13 will be completed with a long toss day in-between. Such as throw from mound on Monday, long toss Tuesday, mound throwing Wednesday. Breaking balls can begin at Step 8 from flat ground. At Step 12 breaking balls may be thrown off mound.

Step 1 Long Toss

10 Throws in front of mound
15 Throws off mound @ 50%

Step 2 Long Toss

30 throws off mound @ 50%

Step 3 *Repeat This Session Two Times*

Long Toss
45 off mound @ 50%

Step 4 *Repeat This Session Two Times*

Long Toss
60 throws off mound @ 50 %

Step 5 *Repeat This Session Two Times*

Long Toss
30 off mound @ 50%
30 off mound @ 75%

Step 6 *Repeat This Session Two Times*

Long Toss
15 Off mound @ 50%
45 Off mound @ 75%

Step 7 *Repeat This Session Two Times*

Long Toss
45 off mound @ 75%
15 off mound @ 90%

Step 8

Long Toss with 15 breaking balls
45 throws off mound @75-80%
15 Throws in Batting Practice @ 90%

Step 9

Long Toss with 15 breaking balls
45 Throws off mound @75-80%
30 throws off mound in Batting Practice

Step 10

Long Toss with 15 Breaking balls
45 off mound throws @75-80%
45 Throws in BP @100%

Step 11

Long Toss
45 Throws off the mound with 15 breaking balls @ 50%
50 Throws off the mound with fastball/change only in Batting Practice

Step 12

60 Throws off the mound with 20 breaking balls @75 % (NO batting Practice)

Step 13

30 Throws off the mound
50 throws in Batting practice off the mound with 20 breaking balls 90-100%

Step 14

Begin Simulated game
15-20 pitches per inning. Start with 2 innings