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