PITCH SMART - PRESEASON THROWING PROGRAM (AGES 11-12)
WEEK ONE
DAY 1
INTERVAL
20 Throws at 40 Feet
20 Throws at 50 Feet
WEEK TWO
DAY 8
NO THROWING
WEEK THREE
DAY 3
NO THROWING NO THROWING
DAY 9
INTERVAL
10 Throws at 40 Feet
10 Throws at 50 Feet
15 Throws at 60 Feet
15 Throws at 70 Feet
DAY 10
NO THROWING
DAY 4
INTERVAL
20 Throws at 40 Feet
20 Throws at 50 Feet
DAY 11
INTERVAL
10 Throws at 40 Feet
10 Throws at 50 Feet
10 Throws at 60 Feet
5 Throws at 70 Feet
5 Throws at 60 Feet
DAY 5
DAY 6
NO THROWING NO THROWING
DAY 12
DAY 13
NO THROWING NO THROWING
DAY 7
INTERVAL
10 Throws at 40 Feet
15 Throws at 50 Feet
15 Throws at 60 Feet
DAY 14
INTERVAL
5 Throws at 40 Feet
5 Throws at 50 Feet
5 Throws at 60 Feet
5 Throws at 70 Feet
10 Throws at 80 Feet
5 Throws at 70 Feet
5 Throws at 60 Feet
Flat Ground
15 fastballs
DAY 15
NO THROWING
DAY 22
WEEK FOUR
DAY 2
NO THROWING
DAY 16
INTERVAL
5 Throws at 40 Feet
5 Throws at 50 Feet
5 Throws at 60 Feet
5 Throws at 70 Feet
5 Throws at 80 Feet
5 Throws at 90 Feet
5 Throws at 60 Feet
Flat Ground
15 fastballs
DAY 23
INTERVAL
5 Throws at 40 Feet
5 Throws at 50 Feet
5 Throws at 60 Feet
5 Throws at 70 Feet
5 Throws at 80 Feet
5 Throws at 60 Feet
FLAT GROUND
20 Fastballs/Change-ups
DAY 17
NO THROWING
DAY 18
INTERVAL
5 Throws at 40 Feet
5 Throws at 50 Feet
5 Throws at 60 Feet
10 Throws at 70 Feet
5 Throws at 60 Feet
DAY 19
DAY 20
NO THROWING NO THROWING
DAY 21
INTERVAL
5 Throws at 40 Feet
5 Throws at 50 Feet
10 Throws at 60 Feet
10 Throws at 70 Feet
10 Throws at 80 Feet
10 Throws at 90 Feet
10 Throws at 100 Feet
MOUND
15 Fastballs Only
DAY 24
NO THROWING
DAY 25
INTERVAL
5 Throws at 40 Feet
5 Throws at 50 Feet
5 Throws at 60 Feet
10 Throws at 70 Feet
5 Throws at 60 Feet
MOUND
20 Fastballs/Change-ups
DAY 26
DAY 27
NO THROWING NO THROWING
DAY 28
INTERVAL
5 Throws at 40 Feet
5 Throws at 50 Feet
10 Throws at 60 Feet
10 Throws at 70 Feet
10 Throws at 80 Feet
10 Throws at 90 Feet
10 Throws at 100 Feet