PITCH SMART - PRESEASON THROWING PROGRAM (AGES 15-18)
WEEK ONE
DAY 1
INTERVAL
10 Throws at 40 Feet
10 Throws at 50 Feet
20 Throws at 60 Feet
WEEK TWO
DAY 8
INTERVAL
10 Throws at 40 Feet
10 Throws at 50 Feet
10 Throws at 60 Feet
10 Throws at 70 Feet
30 Throws at 80 Feet
WEEK THREE
DAY 15
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
10 Throws at 100 Feet
5 Throws at 80 Feet
Flat Ground
15 fastballs
DAY 2
DAY 3
NO THROWING NO THROWING
DAY 9
DAY 10
NO THROWING NO THROWING
DAY 16
DAY 17
NO THROWING NO THROWING
DAY 4
INTERVAL
10 Throws at 40 Feet
10 Throws at 50 Feet
30 Throws at 60 Feet
DAY 11
INTERVAL
10 Throws at 40 Feet
10 Throws at 50 Feet
10 Throws at 60 Feet
10 Throws at 70 Feet
10 Throws at 80 Feet
5 Throws at 70 Feet
5 Throws at 60 Feet
Flat Ground
15 fastballs
DAY 18
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
20 Throws at 90 Feet
5 Throws at 70 Feet
Flat Ground
15 fastballs
DAY 5
INTERVAL
10 Throws at 40 Feet
10 Throws at 50 Feet
20 Throws at 60 Feet
20 Throws at 70 Feet
DAY 12
INTERVAL
10 Throws at 40 Feet
10 Throws at 50 Feet
10 Throws at 60 Feet
10 Throws at 70 Feet
10 Throws at 80 Feet
10 Throws at 90 Feet
DAY 19
INTERVAL
5 Throws at 40 Feet
5 Throws at 50 Feet
5 Throws at 60 Feet
10 Throws at 70 Feet
10 Throws at 80 Feet
10 Throws at 90 Feet
10 Throws at 100 Feet
10 Throws at 110 Feet
DAY 6
NO THROWING
DAY 13
NO THROWING
DAY 20
NO THROWING
DAY 7
INTERVAL
10 Throws at 40 Feet
10 Throws at 50 Feet
20 Throws at 60 Feet
20 Throws at 70 Feet
DAY 14
INTERVAL
10 Throws at 40 Feet
10 Throws at 50 Feet
10 Throws at 60 Feet
10 Throws at 70 Feet
10 Throws at 80 Feet
20 Throws at 90 Feet
DAY 21
INTERVAL
5 Throws at 40 Feet
5 Throws at 50 Feet
5 Throws at 60 Feet
10 Throws at 70 Feet
10 Throws at 80 Feet
30 Throws at 90 Feet
PITCH SMART - PRESEASON THROWING PROGRAM (AGES 15-18)
WEEK FOUR
DAY 22
WEEK FIVE
DAY 24
DAY 25
NO THROWING NO THROWING NO THROWING NO THROWING
DAY 26
INTERVAL
5 Throws at 40 Feet
5 Throws at 50 Feet
5 Throws at 60 Feet
10 Throws at 70 Feet
10 Throws at 80 Feet
20 Throws at 90 Feet
DAY 27
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
15 Throws at 90 Feet
5 Throws at 70 Feet
DAY 28
NO THROWING
FLAT GROUND
15 Fastballs/Change-ups
DAY 29
INTERVAL
5 Throws at 40 Feet
5 Throws at 50 Feet
5 Throws at 60 Feet
10 Throws at 70 Feet
10 Throws at 80 Feet
10 Throws at 90 Feet
10 Throws at 100 Feet
10 Throws at 110 Feet
10 Throws at 120 Feet
DAY 36
WEEK SIX
DAY 23
NO THROWING
DAY 30
NO THROWING
DAY 37
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
10 Throws at 90 Feet
5 Throws at 70 Feet
FLAT GROUND
20 All Pitches
DAY 31
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
25 Throws at 90 Feet
5 Throws at 70 Feet
FLAT GROUND
20 Fastballs/Change-ups
DAY 38
NO THROWING
DAY 32
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
25 Throws at 90 Feet
5 Throws at 70 Feet
FLAT GROUND
20 Fastballs/Change-ups
DAY 39
INTERVAL
5 Throws at 40 Feet
5 Throws at 50 Feet
5 Throws at 60 Feet
10 Throws at 70 Feet
10 Throws at 80 Feet
10 Throws at 90 Feet
10 Throws at 100 Feet
10 Throws at 110 Feet
10 Throws at 120 Feet
DAY 33
NO THROWING
DAY 40
INTERVAL
5 Throws at 40 Feet
5 Throws at 55 Feet
10 Throws at 70 Feet
10 Throws at 90 Feet
10 Throws at 70 Feet
5 Throws at 55 Feet
FLAT GROUND
15 All Pitches
MOUND
25 Fastballs Only
DAY 34
INTERVAL
5 Throws at 40 Feet
5 Throws at 50 Feet
5 Throws at 60 Feet
10 Throws at 70 Feet
10 Throws at 80 Feet
10 Throws at 90 Feet
10 Throws at 100 Feet
10 Throws at 110 Feet
10 Throws at 120 Feet
DAY 41
NO THROWING
DAY 35
INTERVAL
5 Throws at 40 Feet
5 Throws at 55 Feet
10 Throws at 70 Feet
10 Throws at 90 Feet
10 Throws at 70 Feet
5 Throws at 55 Feet
FLAT GROUND
15 Fastballs/Change-ups
MOUND
15 Fastballs Only
DAY 42
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
25 Throws at 90 Feet
5 Throws at 70 Feet
FLAT GROUND
20 All Pitches
PITCH SMART - PRESEASON THROWING PROGRAM (AGES 15-18)
WEEK SEVEN
DAY 43
INTERVAL
5 Throws at 40 Feet
5 Throws at 50 Feet
5 Throws at 60 Feet
10 Throws at 70 Feet
10 Throws at 80 Feet
10 Throws at 90 Feet
10 Throws at 100 Feet
10 Throws at 110 Feet
10 Throws at 120 Feet
WEEK EIGHT
DAY 50
INTERVAL
5 Throws at 40 Feet
5 Throws at 55 Feet
10 Throws at 70 Feet
10 Throws at 90 Feet
10 Throws at 70 Feet
5 Throws at 55 Feet
FLAT GROUND
10 Fastballs Only
MOUND
40 All Pitches
DAY 44
NO THROWING
DAY 45
INTERVAL
5 Throws at 40 Feet
5 Throws at 55 Feet
10 Throws at 70 Feet
10 Throws at 90 Feet
10 Throws at 70 Feet
5 Throws at 55 Feet
DAY 46
INTERVAL
5 Throws at 40 Feet
5 Throws at 50 Feet
5 Throws at 60 Feet
10 Throws at 70 Feet
10 Throws at 80 Feet
30 Throws at 90 Feet
DAY 47
NO THROWING
FLAT GROUND
20 All Pitches
MOUND
30 All Pitches
DAY 51
NO THROWING
DAY 52
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
10 Throws at 90 Feet
5 Throws at 70 Feet
FLAT GROUND
20 All Pitches
DAY 53
INTERVAL
5 Throws at 40 Feet
5 Throws at 50 Feet
5 Throws at 60 Feet
10 Throws at 70 Feet
10 Throws at 80 Feet
10 Throws at 90 Feet
10 Throws at 100 Feet
10 Throws at 110 Feet
10 Throws at 120 Feet
DAY 54
NO THROWING
DAY 48
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
25 Throws at 90 Feet
5 Throws at 70 Feet
FLAT GROUND
20 All Pitches
DAY 55
INTERVAL
5 Throws at 40 Feet
5 Throws at 55 Feet
10 Throws at 70 Feet
10 Throws at 90 Feet
10 Throws at 70 Feet
5 Throws at 55 Feet
FLAT GROUND
10 Fastballs Only
MOUND
50 All Pitches
DAY 49
INTERVAL
5 Throws at 40 Feet
5 Throws at 50 Feet
5 Throws at 60 Feet
10 Throws at 70 Feet
10 Throws at 80 Feet
10 Throws at 90 Feet
10 Throws at 100 Feet
10 Throws at 110 Feet
10 Throws at 120 Feet
DAY 56
INTERVAL
5 Throws at 40 Feet
5 Throws at 50 Feet
5 Throws at 60 Feet
10 Throws at 70 Feet
10 Throws at 80 Feet
10 Throws at 90 Feet
10 Throws at 100 Feet
10 Throws at 110 Feet
10 Throws at 120 Feet