Pitcher's Throwing Program Rules
Weighted Ball Holds:
Weighted Ball Throws:
We will perform holds with each ball from 2lbs down to the 2 oz (Tennis Ball). If you cannot hold onto the ball all the way through the throwing motion it is too heavy and you must skip that one
moving forward. If a ball is too heavy for you, you cannot include it in your throws either.
We will perform throws with each ball from 1 lb down to our empty hand. If a ball has been determined to be too heavy to do the hold you may not use that ball in your throws. All throws must be
made into a net approximately 6 feet in front of you.
Football Guys:
Football guys will not be allowed to do the weighted ball off-season workout as you have not been introduced to the movements. We will introduce things with our in-season program once we get
to February.
Intensity Levels:
The intensity levels are set for a reason, be mindful of them. Your arms need some time to gain flexibility back and that is what the early weeks are for. As I am not there to monitor things, error on
the side of caution and be sure to use proper throwing mechanics that we preach on all exercises.
Warm-Up:
Perform a full dynamic warm-up and be sure you are sweating and your shoulders, back, and arm are loose before proceeding with the weighted ball exercises
Regular Throwing:
There is to be no regular catch or throwing of a baseball during the weighted ball weeks. You will gain your strength and flexibility doing these exercises and jump into the throwing program at a
different stage than those who decide to skip the weighted ball exercises and just do our standard throwing program.
Lifting:
There is to be no weighted ball work done on a day that the player has already completed his lift. Weighted ball work must be done prior to lifting or on different days than those that you lift.
Winter Break:
For those that are leaving for home on Christmas break and do not have access to weighted balls to finish the last week, you may simply transition into week 2 of the standard throwing program.
We have 4 sets of balls that we could allow players to take if they so desire, but they must return after break.
I know it is difficult to find time and space to get throwing in over break but you need to make it a priority. If it is you throwing into a net that is just fine to get your work in. We hit the ground
running in February and have bullpens early in the month. If your arm is not in shape you will risk serious injury. If you cannot get your work in you must tell me and we will modify your schedule
from the group to maintain arm health.
January:
Throwing Volume:
Everything in the throwing program that has to do with number of throws with a baseball is a guideline. I am not telling you you can only do 10 throws at a certain distance or that you have to do 10
throws at a certain distance. Listen to your arm and do what is best for it. If you feel great one day and want to extend or make more max effort throws, do it, if your arm is sore one day and you
want to take it very light or not at all do it. This program is dictated by how you feel and what is best for each player's arm. If you want to max long toss to 300 feet and have the space, feel free. You
just need to make sure you are getting out there and doing some good volume and some good velocity work on the pull-down throws.
Pull-Down Throws:
Pull your release point back down to hitting your partner in the chest. Step with your left foot, bring your feet together, and then stride and deliver. Emphasis on keeping our weight back and
pressing off the inside of our back foot to use the ground forces to deliver the ball with power. Try and throw the ball right through your partner's chest.
Breaking Balls:
No breaking balls at all. Only 4-seam, 2-seam, sinker, and change-up work will be allowed during this phase of the season. No splitters either, Sam.
Questions:
Any other questions please call/text/email me