Pitchers Throwing Program
Pitchers Throwing Program Sunday
Monday
Tuesday
Off 11/9
SMR/Dynamic Warmup J Bands Wrist Weight Series (70% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Light Pulldown (75% effort move in 10 feet every throw) 1 lb Plyocare (60-70% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity) SMR Stretch
Off 11/15
Off 11/16
SMR/Dynamic Warmup J Bands Wrist Weight Series (80% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Light Pulldown (80% effort move in 10 feet every throw) 1 lb Plyocare (70-80% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity) SMR Stretch
Arm Recovery Day Choose what options work the best for you oscillating bar rebounders upward tosses bands compression wraps etc.
SMR/Dynamic Warmup J Bands Wrist Weight Series (90% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (90% effort move in 10 feet every throw) 1 lb Plyocare (80-85% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity) SMR Stretch
Off 11/24
SMR/Dynamic Warmup J Bands Wrist Weight Series (90% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (90% effort move in 10 feet every throw) 1 lb Plyocare (80-85% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Cool Down
Week 1 On Ramp
Week
Week 3 On Ramp
Week 2 On Ramp
Off 11/8
Wednesday
Thursday
Friday
Saturday
Off 11/11
SMR/Dynamic Warmup J Bands Wrist Weight Series (70% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Light Pulldown (75% effort move in 10 feet every throw) 1 lb Plyocare (60-70% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light Off intensity) 11/13
SMR/Dynamic Warmup J Bands Wrist Weight Series (70% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Light Pulldown (75% effort move in 10 feet every throw) 1 lb Plyocare (60-70% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity) SMR Stretch
Off 11/18
SMR/Dynamic Warmup J Bands Wrist Weight Series (80% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Light Pulldown (80% effort move in 10 feet every throw) 1 lb Plyocare (70-80% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light Off intensity) 11/20
SMR/Dynamic Warmup J Bands Wrist Weight Series (80% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Light Pulldown (80% effort move in 10 feet every throw) 1 lb Plyocare (70-80% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity) SMR Stretch
Off 11/27
SMR/Dynamic Warmup J Bands Wrist Weight Series (90% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (90% effort move in 10 feet every throw) 1 lb Plyocare (80-85% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity) SMR Stretch
Off 11/26
Pitchers Throwing Program Sunday
Monday
Tuesday
Off 11/30
SMR/Dynamic Warmup J Bands Wrist Weight Series (90% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (95% effort move in 10 feet every throw) 1 lb Plyocare (90% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity) SMR
Off 12/7
SMR/Dynamic Warmup J Bands Wrist Weight Series (95% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 1 lb Plyocare (95% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity) SMR
Week 4 On Ramp
Week
Week 6 Heavy Plyo
Week 5 On Ramp
Off 11/29
Arm Recovery Day Choose what options work the best for you oscillating bar rebounders upward tosses bands compression wraps etc.
Arm Recovery Day Choose what options work the best for you oscillating bar rebounders upward tosses bands compression wraps etc.
SMR/Dynamic Warmup SMR/Dynamic Warmup J Bands J Bands Wrist Weight Series (100% intensity) Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every Pulldown (100% effort move in 10 feet every throw) throw) 2 lb Plyocare first 2 sets, 1 lb last set (100% 2 lb Plyocare first 2 sets, 1 lb last set (100% intensity) intensity) Reverse Throws (3 set 8) Reverse Throws (3 set 8) Pivot Pickoff (3 set of 8) Pivot Pickoff (3 set of 8) Roll In (3 set of 6) Roll In (3 set of 6) Walking Windup (3 set of 6) Walking Windup (3 set of 6) Cool Down Cool Down Pivot Pickoff Throws (60ft light intensity) Pivot Pickoff Throws (60ft light intensity)
Wednesday
Thursday
Friday
Saturday
Off 12/2
SMR/Dynamic Warmup J Bands Wrist Weight Series (90% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (95% effort move in 10 feet every throw) 1 lb Plyocare (90% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light
Off 12/4
SMR/Dynamic Warmup J Bands Wrist Weight Series (90% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (95% effort move in 10 feet every throw) 1 lb Plyocare (90% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity) SMR
Off 12/9
SMR/Dynamic Warmup J Bands Wrist Weight Series (95% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 1 lb Plyocare (95% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Cool Down Off Pivot Pickoff Throws (60ft light 12/11
SMR/Dynamic Warmup J Bands Wrist Weight Series (95% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 1 lb Plyocare (95% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity) SMR
Off 12/16
SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 2 lb Plyocare first 2 sets, 1 lb last set (100% intensity) Reverse Throws (3 set 8) Pivot Pickoff (3 set of 8) Roll In (3 set of 6) Walking Windup (3 set of 6) Off Cool Down 12/18
SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 2 lb Plyocare first 2 sets, 1 lb last set (100% intensity) Reverse Throws (3 set 8) Pivot Pickoff (3 set of 8) Roll In (3 set of 6) Walking Windup (3 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity)
Pitchers Throwing Program
Week 9 Blend
Week 8 Blend
Week 7 Heavy Plyo
Week
Sunday
Monday
Tuesday
Arm Recovery Day Choose what options work the best for you oscillating bar rebounders upward tosses bands compression wraps etc.
SMR/Dynamic Warmup SMR/Dynamic Warmup J Bands J Bands Wrist Weight Series (100% intensity) Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every Pulldown (100% effort move in 10 feet every throw) throw) 2 lb Plyocare first 2 sets, 1 lb last set (100% 2 lb Plyocare first 2 sets, 1 lb last set (100% intensity) intensity) Reverse Throws (3 set 8) Reverse Throws (3 set 8) Pivot Pickoff (3 set of 8) Pivot Pickoff (3 set of 8) Roll In (3 set of 6) Roll In (3 set of 6) Walking Windup (3 set of 6) Walking Windup (3 set of 6) Cool Down Cool Down Pivot Pickoff Throws (60ft light intensity) Pivot Pickoff Throws (60ft light intensity)
Arm Recovery Day Choose what options work the best for you oscillating bar rebounders upward tosses bands compression wraps etc.
SMR/Dynamic Warmup SMR/Dynamic Warmup J Bands J Bands Wrist Weight Series (100% intensity) Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every Pulldown (100% effort move in 10 feet every throw) throw) 2 lb Plyocare first set, 1 lb last set (100% 1 lb Plyocare (100% intensity) intensity) Reverse Throws (2 set 8) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Roll In (2 set of 6) Walking Windup (2 set of 6) Walking Windup (2 set of 6) Weighted Baseball Throws Cool Down Regular Baseball 4 times 100% effort Pivot Pickoff Throws (60ft light intensity) 6oz ball 5 times (80% first throw, then 100%)
Arm Recovery Day Choose what options work the best for you oscillating bar rebounders upward tosses bands compression wraps etc.
SMR/Dynamic Warmup SMR/Dynamic Warmup J Bands J Bands Wrist Weight Series (100% intensity) Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every Pulldown (100% effort move in 10 feet every throw) throw) 2 lb Plyocare first set, 1 lb last set (100% 1 lb Plyocare (100% intensity) intensity) Reverse Throws (2 set 8) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Roll In (2 set of 6) Walking Windup (2 set of 6) Walking Windup (2 set of 6) Weighted Baseball Throws Cool Down Regular Baseball 4 times 100% effort Pivot Pickoff Throws (60ft light intensity) 6oz ball 5 times (80% first throw, then 100%)
Wednesday SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 2 lb Plyocare first 2 sets, 1 lb last set (100% intensity) Reverse Throws (3 set 8) Pivot Pickoff (3 set of 8) Roll In (3 set of 6)
Thursday
Off 12/24
Friday
Saturday
Off 12/25
SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 2 lb Plyocare first 2 sets, 1 lb last set (100% intensity) Reverse Throws (3 set 8) Pivot Pickoff (3 set of 8) Roll In (3 set of 6) Walking Windup (3 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity)
Off 12/30
SMR/Dynamic Warmup SMR/Dynamic Warmup J Bands J Bands Wrist Weight Series (100% intensity) Wrist Weight Series (100% intensity) Throwing (Light intensity, get air Throwing (Light intensity, get air under it) under it) Separation Throws (30-40 ft) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every Pulldown (100% effort move in 10 feet throw) every throw) 1 lb Plyocare (100% intensity) 2 lb Plyocare first set, 1 lb last set Reverse Throws (2 set 8) (100% intensity) Pivot Pickoff (2 set of 8) Reverse Throws (2 set 8) Roll In (2 set of 6) Pivot Pickoff (2 set of 8) Walking Windup (2 set of 6) Roll In (2 set of 6) Weighted Baseball Throws Walking Windup (2 set of 6) Regular Baseball 4 times 100% effort Cool Down Off 1/1 6oz ball 5 times (80% first throw, then 100%)
Off 1/6
SMR/Dynamic Warmup SMR/Dynamic Warmup J Bands J Bands Wrist Weight Series (100% intensity) Wrist Weight Series (100% intensity) Throwing (Light intensity, get air Throwing (Light intensity, get air under it) under it) Separation Throws (30-40 ft) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every Pulldown (100% effort move in 10 feet throw) every throw) 1 lb Plyocare (100% intensity) 2 lb Plyocare first set, 1 lb last set Reverse Throws (2 set 8) (100% intensity) Pivot Pickoff (2 set of 8) Reverse Throws (2 set 8) Roll In (2 set of 6) Pivot Pickoff (2 set of 8) Walking Windup (2 set of 6) Roll In (2 set of 6) Weighted Baseball Throws Walking Windup (2 set of 6) Regular Baseball 4 times 100% effort Cool Down Off 1/8 6oz ball 5 times (80% first throw, then 100%)
Pitchers Throwing Program
Week 12 Overload
Week 11 Blend
Week 10 Blend
Week
Sunday
Monday
Tuesday
Arm Recovery Day Choose what options work the best for you oscillating bar rebounders upward tosses bands compression wraps etc.
SMR/Dynamic Warmup SMR/Dynamic Warmup J Bands J Bands Wrist Weight Series (100% intensity) Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every Pulldown (100% effort move in 10 feet every throw) throw) 2 lb Plyocare first set, 1 lb last set (100% 1 lb Plyocare (100% intensity) intensity) Reverse Throws (2 set 8) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Roll In (2 set of 6) Walking Windup (2 set of 6) Walking Windup (2 set of 6) Weighted Baseball Throws Cool Down Regular Baseball 4 times 100% effort Pivot Pickoff Throws (60ft light intensity) 6oz ball 7 times (80% first throw, then 100%)
Arm Recovery Day Choose what options work the best for you oscillating bar rebounders upward tosses bands compression wraps etc.
SMR/Dynamic Warmup SMR/Dynamic Warmup J Bands J Bands Wrist Weight Series (90% intensity) Wrist Weight Series (100% intensity) 2 lb Plyocare (90% intensity) Throwing (Light intensity, get air under it) Reverse Throws (2 set 8) Separation Throws (30-40 ft) Pivot Pickoff (2 set of 8) Pivot Pickoff Throws (40-50 ft) Roll In (2 set of 6) Rocker Throw (60-80 ft) Walking Windup Throw (2 set of 5) Roll In Throw (80-100 ft) Throwing (Light intensity, get air under it) Step Together (Stretch to tolerance) Separation Throws (30-40 ft) Pulldown (100% effort move in 10 feet every Pivot Pickoff Throws (40-50 ft) throw) Rocker Throw (60-80 ft) 1 lb Plyocare (100% intensity) Roll In Throw (80-100 ft) Reverse Throws (2 set 8) Step Together (Stretch to tolerance) Pivot Pickoff (2 set of 8) Compression Throws (move in 10 feet every Roll In (2 set of 6) throw) Walking Windup (2 set of 6) Weighted Baseball Throws Weighted Baseball Throws 5 aggressive compression throws into screen Regular Baseball 4 times 100% effort w/ 6 oz & 4 oz (overload then underload) 6oz ball 7 times (80% first throw, then 100%)
Arm Recovery Day Choose what options work the best for you oscillating bar rebounders upward tosses bands compression wraps etc.
SMR/Dynamic Warmup SMR/Dynamic Warmup J Bands J Bands Wrist Weight Series (100% intensity) Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every Pulldown (100% effort move in 10 feet every throw) throw) 2 lb Plyocare first set, 1 lb last set (100% 1 lb Plyocare (100% intensity) intensity) Reverse Throws (2 set 8) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Roll In (2 set of 6) Walking Windup (2 set of 6) Walking Windup (2 set of 6) Weighted Baseball Throws Cool Down Regular Baseball 4 times 100% effort Pivot Pickoff Throws (60ft light intensity) 6oz ball 4 times (80% first throw, then 100%
Wednesday
Thursday
Off 1/13
SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 2 lb Plyocare first set, 1 lb last set (100% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Cool Down
Off 1/13
SMR/Dynamic Warmup J Bands Wrist Weight Series (90% intensity) 2 lb Plyocare (90% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup Throw (2 set of 5) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Compression Throws (move in 10 feet every throw) Weighted Baseball Throws 8 aggressive compression throws into
Off 1/20
SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 2 lb Plyocare first set, 1 lb last set (100% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Cool Down
Friday
Saturday
Off 1/15
SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 1 lb Plyocare (100% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Weighted Baseball Throws Regular Baseball 4 times 100% effort 6oz ball 7 times (80% first throw, then 100%)
Off 1/15
SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 1 lb Plyocare (100% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Weighted Baseball Throws Regular Baseball 4 times 100% effort 6oz ball 7 times (80% first throw, then 100%)
Off 1/22
SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 1 lb Plyocare (100% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Weighted Baseball Throws Regular Baseball 4 times 100% effort 6oz ball 4 times (80% first throw, then 100%
Pitchers Throwing Program
Week 13 Overload
Week
Sunday
Arm Recovery Day Choose what options work the best for you oscillating bar rebounders upward tosses bands compression wraps etc.
Monday
Tuesday
SMR/Dynamic Warmup SMR/Dynamic Warmup J Bands J Bands Wrist Weight Series (100% intensity) Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every Pulldown (100% effort move in 10 feet every throw) throw) 2 lb Plyocare first set, 1 lb last set (100% 1 lb Plyocare (100% intensity) intensity) Reverse Throws (2 set 8) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Roll In (2 set of 6) Walking Windup (2 set of 6) Walking Windup (2 set of 6) Weighted Baseball Throws Cool Down Regular Baseball 4 times 100% effort Pivot Pickoff Throws (60ft light intensity) 6oz ball 4 times (80% first throw, then 100%
Wednesday
Thursday
Off 1/27
SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 2 lb Plyocare first set, 1 lb last set (100% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Cool Down
Friday
Saturday
Off 1/29
SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 1 lb Plyocare (100% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Weighted Baseball Throws Regular Baseball 4 times 100% effort 6oz ball 4 times (80% first throw, then 100%
Monday
Tuesday
Off 11/9
SMR/Dynamic Warmup J Bands Wrist Weight Series (70% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Light Pulldown (75% effort move in 10 feet every throw) 1 lb Plyocare (60-70% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity) SMR Stretch
Off 11/15
Off 11/16
SMR/Dynamic Warmup J Bands Wrist Weight Series (80% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Light Pulldown (80% effort move in 10 feet every throw) 1 lb Plyocare (70-80% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity) SMR Stretch
Arm Recovery Day Choose what options work the best for you oscillating bar rebounders upward tosses bands compression wraps etc.
SMR/Dynamic Warmup J Bands Wrist Weight Series (90% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (90% effort move in 10 feet every throw) 1 lb Plyocare (80-85% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity) SMR Stretch
Off 11/24
SMR/Dynamic Warmup J Bands Wrist Weight Series (90% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (90% effort move in 10 feet every throw) 1 lb Plyocare (80-85% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Cool Down
Week 1 On Ramp
Week
Week 3 On Ramp
Week 2 On Ramp
Off 11/8
Wednesday
Thursday
Friday
Saturday
Off 11/11
SMR/Dynamic Warmup J Bands Wrist Weight Series (70% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Light Pulldown (75% effort move in 10 feet every throw) 1 lb Plyocare (60-70% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light Off intensity) 11/13
SMR/Dynamic Warmup J Bands Wrist Weight Series (70% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Light Pulldown (75% effort move in 10 feet every throw) 1 lb Plyocare (60-70% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity) SMR Stretch
Off 11/18
SMR/Dynamic Warmup J Bands Wrist Weight Series (80% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Light Pulldown (80% effort move in 10 feet every throw) 1 lb Plyocare (70-80% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light Off intensity) 11/20
SMR/Dynamic Warmup J Bands Wrist Weight Series (80% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Light Pulldown (80% effort move in 10 feet every throw) 1 lb Plyocare (70-80% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity) SMR Stretch
Off 11/27
SMR/Dynamic Warmup J Bands Wrist Weight Series (90% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (90% effort move in 10 feet every throw) 1 lb Plyocare (80-85% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity) SMR Stretch
Off 11/26
Pitchers Throwing Program Sunday
Monday
Tuesday
Off 11/30
SMR/Dynamic Warmup J Bands Wrist Weight Series (90% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (95% effort move in 10 feet every throw) 1 lb Plyocare (90% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity) SMR
Off 12/7
SMR/Dynamic Warmup J Bands Wrist Weight Series (95% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 1 lb Plyocare (95% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity) SMR
Week 4 On Ramp
Week
Week 6 Heavy Plyo
Week 5 On Ramp
Off 11/29
Arm Recovery Day Choose what options work the best for you oscillating bar rebounders upward tosses bands compression wraps etc.
Arm Recovery Day Choose what options work the best for you oscillating bar rebounders upward tosses bands compression wraps etc.
SMR/Dynamic Warmup SMR/Dynamic Warmup J Bands J Bands Wrist Weight Series (100% intensity) Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every Pulldown (100% effort move in 10 feet every throw) throw) 2 lb Plyocare first 2 sets, 1 lb last set (100% 2 lb Plyocare first 2 sets, 1 lb last set (100% intensity) intensity) Reverse Throws (3 set 8) Reverse Throws (3 set 8) Pivot Pickoff (3 set of 8) Pivot Pickoff (3 set of 8) Roll In (3 set of 6) Roll In (3 set of 6) Walking Windup (3 set of 6) Walking Windup (3 set of 6) Cool Down Cool Down Pivot Pickoff Throws (60ft light intensity) Pivot Pickoff Throws (60ft light intensity)
Wednesday
Thursday
Friday
Saturday
Off 12/2
SMR/Dynamic Warmup J Bands Wrist Weight Series (90% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (95% effort move in 10 feet every throw) 1 lb Plyocare (90% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light
Off 12/4
SMR/Dynamic Warmup J Bands Wrist Weight Series (90% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (95% effort move in 10 feet every throw) 1 lb Plyocare (90% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity) SMR
Off 12/9
SMR/Dynamic Warmup J Bands Wrist Weight Series (95% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 1 lb Plyocare (95% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Cool Down Off Pivot Pickoff Throws (60ft light 12/11
SMR/Dynamic Warmup J Bands Wrist Weight Series (95% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 1 lb Plyocare (95% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity) SMR
Off 12/16
SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 2 lb Plyocare first 2 sets, 1 lb last set (100% intensity) Reverse Throws (3 set 8) Pivot Pickoff (3 set of 8) Roll In (3 set of 6) Walking Windup (3 set of 6) Off Cool Down 12/18
SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 2 lb Plyocare first 2 sets, 1 lb last set (100% intensity) Reverse Throws (3 set 8) Pivot Pickoff (3 set of 8) Roll In (3 set of 6) Walking Windup (3 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity)
Pitchers Throwing Program
Week 9 Blend
Week 8 Blend
Week 7 Heavy Plyo
Week
Sunday
Monday
Tuesday
Arm Recovery Day Choose what options work the best for you oscillating bar rebounders upward tosses bands compression wraps etc.
SMR/Dynamic Warmup SMR/Dynamic Warmup J Bands J Bands Wrist Weight Series (100% intensity) Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every Pulldown (100% effort move in 10 feet every throw) throw) 2 lb Plyocare first 2 sets, 1 lb last set (100% 2 lb Plyocare first 2 sets, 1 lb last set (100% intensity) intensity) Reverse Throws (3 set 8) Reverse Throws (3 set 8) Pivot Pickoff (3 set of 8) Pivot Pickoff (3 set of 8) Roll In (3 set of 6) Roll In (3 set of 6) Walking Windup (3 set of 6) Walking Windup (3 set of 6) Cool Down Cool Down Pivot Pickoff Throws (60ft light intensity) Pivot Pickoff Throws (60ft light intensity)
Arm Recovery Day Choose what options work the best for you oscillating bar rebounders upward tosses bands compression wraps etc.
SMR/Dynamic Warmup SMR/Dynamic Warmup J Bands J Bands Wrist Weight Series (100% intensity) Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every Pulldown (100% effort move in 10 feet every throw) throw) 2 lb Plyocare first set, 1 lb last set (100% 1 lb Plyocare (100% intensity) intensity) Reverse Throws (2 set 8) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Roll In (2 set of 6) Walking Windup (2 set of 6) Walking Windup (2 set of 6) Weighted Baseball Throws Cool Down Regular Baseball 4 times 100% effort Pivot Pickoff Throws (60ft light intensity) 6oz ball 5 times (80% first throw, then 100%)
Arm Recovery Day Choose what options work the best for you oscillating bar rebounders upward tosses bands compression wraps etc.
SMR/Dynamic Warmup SMR/Dynamic Warmup J Bands J Bands Wrist Weight Series (100% intensity) Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every Pulldown (100% effort move in 10 feet every throw) throw) 2 lb Plyocare first set, 1 lb last set (100% 1 lb Plyocare (100% intensity) intensity) Reverse Throws (2 set 8) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Roll In (2 set of 6) Walking Windup (2 set of 6) Walking Windup (2 set of 6) Weighted Baseball Throws Cool Down Regular Baseball 4 times 100% effort Pivot Pickoff Throws (60ft light intensity) 6oz ball 5 times (80% first throw, then 100%)
Wednesday SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 2 lb Plyocare first 2 sets, 1 lb last set (100% intensity) Reverse Throws (3 set 8) Pivot Pickoff (3 set of 8) Roll In (3 set of 6)
Thursday
Off 12/24
Friday
Saturday
Off 12/25
SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 2 lb Plyocare first 2 sets, 1 lb last set (100% intensity) Reverse Throws (3 set 8) Pivot Pickoff (3 set of 8) Roll In (3 set of 6) Walking Windup (3 set of 6) Cool Down Pivot Pickoff Throws (60ft light intensity)
Off 12/30
SMR/Dynamic Warmup SMR/Dynamic Warmup J Bands J Bands Wrist Weight Series (100% intensity) Wrist Weight Series (100% intensity) Throwing (Light intensity, get air Throwing (Light intensity, get air under it) under it) Separation Throws (30-40 ft) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every Pulldown (100% effort move in 10 feet throw) every throw) 1 lb Plyocare (100% intensity) 2 lb Plyocare first set, 1 lb last set Reverse Throws (2 set 8) (100% intensity) Pivot Pickoff (2 set of 8) Reverse Throws (2 set 8) Roll In (2 set of 6) Pivot Pickoff (2 set of 8) Walking Windup (2 set of 6) Roll In (2 set of 6) Weighted Baseball Throws Walking Windup (2 set of 6) Regular Baseball 4 times 100% effort Cool Down Off 1/1 6oz ball 5 times (80% first throw, then 100%)
Off 1/6
SMR/Dynamic Warmup SMR/Dynamic Warmup J Bands J Bands Wrist Weight Series (100% intensity) Wrist Weight Series (100% intensity) Throwing (Light intensity, get air Throwing (Light intensity, get air under it) under it) Separation Throws (30-40 ft) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every Pulldown (100% effort move in 10 feet throw) every throw) 1 lb Plyocare (100% intensity) 2 lb Plyocare first set, 1 lb last set Reverse Throws (2 set 8) (100% intensity) Pivot Pickoff (2 set of 8) Reverse Throws (2 set 8) Roll In (2 set of 6) Pivot Pickoff (2 set of 8) Walking Windup (2 set of 6) Roll In (2 set of 6) Weighted Baseball Throws Walking Windup (2 set of 6) Regular Baseball 4 times 100% effort Cool Down Off 1/8 6oz ball 5 times (80% first throw, then 100%)
Pitchers Throwing Program
Week 12 Overload
Week 11 Blend
Week 10 Blend
Week
Sunday
Monday
Tuesday
Arm Recovery Day Choose what options work the best for you oscillating bar rebounders upward tosses bands compression wraps etc.
SMR/Dynamic Warmup SMR/Dynamic Warmup J Bands J Bands Wrist Weight Series (100% intensity) Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every Pulldown (100% effort move in 10 feet every throw) throw) 2 lb Plyocare first set, 1 lb last set (100% 1 lb Plyocare (100% intensity) intensity) Reverse Throws (2 set 8) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Roll In (2 set of 6) Walking Windup (2 set of 6) Walking Windup (2 set of 6) Weighted Baseball Throws Cool Down Regular Baseball 4 times 100% effort Pivot Pickoff Throws (60ft light intensity) 6oz ball 7 times (80% first throw, then 100%)
Arm Recovery Day Choose what options work the best for you oscillating bar rebounders upward tosses bands compression wraps etc.
SMR/Dynamic Warmup SMR/Dynamic Warmup J Bands J Bands Wrist Weight Series (90% intensity) Wrist Weight Series (100% intensity) 2 lb Plyocare (90% intensity) Throwing (Light intensity, get air under it) Reverse Throws (2 set 8) Separation Throws (30-40 ft) Pivot Pickoff (2 set of 8) Pivot Pickoff Throws (40-50 ft) Roll In (2 set of 6) Rocker Throw (60-80 ft) Walking Windup Throw (2 set of 5) Roll In Throw (80-100 ft) Throwing (Light intensity, get air under it) Step Together (Stretch to tolerance) Separation Throws (30-40 ft) Pulldown (100% effort move in 10 feet every Pivot Pickoff Throws (40-50 ft) throw) Rocker Throw (60-80 ft) 1 lb Plyocare (100% intensity) Roll In Throw (80-100 ft) Reverse Throws (2 set 8) Step Together (Stretch to tolerance) Pivot Pickoff (2 set of 8) Compression Throws (move in 10 feet every Roll In (2 set of 6) throw) Walking Windup (2 set of 6) Weighted Baseball Throws Weighted Baseball Throws 5 aggressive compression throws into screen Regular Baseball 4 times 100% effort w/ 6 oz & 4 oz (overload then underload) 6oz ball 7 times (80% first throw, then 100%)
Arm Recovery Day Choose what options work the best for you oscillating bar rebounders upward tosses bands compression wraps etc.
SMR/Dynamic Warmup SMR/Dynamic Warmup J Bands J Bands Wrist Weight Series (100% intensity) Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every Pulldown (100% effort move in 10 feet every throw) throw) 2 lb Plyocare first set, 1 lb last set (100% 1 lb Plyocare (100% intensity) intensity) Reverse Throws (2 set 8) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Roll In (2 set of 6) Walking Windup (2 set of 6) Walking Windup (2 set of 6) Weighted Baseball Throws Cool Down Regular Baseball 4 times 100% effort Pivot Pickoff Throws (60ft light intensity) 6oz ball 4 times (80% first throw, then 100%
Wednesday
Thursday
Off 1/13
SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 2 lb Plyocare first set, 1 lb last set (100% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Cool Down
Off 1/13
SMR/Dynamic Warmup J Bands Wrist Weight Series (90% intensity) 2 lb Plyocare (90% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup Throw (2 set of 5) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Compression Throws (move in 10 feet every throw) Weighted Baseball Throws 8 aggressive compression throws into
Off 1/20
SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 2 lb Plyocare first set, 1 lb last set (100% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Cool Down
Friday
Saturday
Off 1/15
SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 1 lb Plyocare (100% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Weighted Baseball Throws Regular Baseball 4 times 100% effort 6oz ball 7 times (80% first throw, then 100%)
Off 1/15
SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 1 lb Plyocare (100% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Weighted Baseball Throws Regular Baseball 4 times 100% effort 6oz ball 7 times (80% first throw, then 100%)
Off 1/22
SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 1 lb Plyocare (100% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Weighted Baseball Throws Regular Baseball 4 times 100% effort 6oz ball 4 times (80% first throw, then 100%
Pitchers Throwing Program
Week 13 Overload
Week
Sunday
Arm Recovery Day Choose what options work the best for you oscillating bar rebounders upward tosses bands compression wraps etc.
Monday
Tuesday
SMR/Dynamic Warmup SMR/Dynamic Warmup J Bands J Bands Wrist Weight Series (100% intensity) Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every Pulldown (100% effort move in 10 feet every throw) throw) 2 lb Plyocare first set, 1 lb last set (100% 1 lb Plyocare (100% intensity) intensity) Reverse Throws (2 set 8) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Roll In (2 set of 6) Walking Windup (2 set of 6) Walking Windup (2 set of 6) Weighted Baseball Throws Cool Down Regular Baseball 4 times 100% effort Pivot Pickoff Throws (60ft light intensity) 6oz ball 4 times (80% first throw, then 100%
Wednesday
Thursday
Off 1/27
SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 2 lb Plyocare first set, 1 lb last set (100% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Cool Down
Friday
Saturday
Off 1/29
SMR/Dynamic Warmup J Bands Wrist Weight Series (100% intensity) Throwing (Light intensity, get air under it) Separation Throws (30-40 ft) Pivot Pickoff Throws (40-50 ft) Rocker Throw (60-80 ft) Roll In Throw (80-100 ft) Step Together (Stretch to tolerance) Pulldown (100% effort move in 10 feet every throw) 1 lb Plyocare (100% intensity) Reverse Throws (2 set 8) Pivot Pickoff (2 set of 8) Roll In (2 set of 6) Walking Windup (2 set of 6) Weighted Baseball Throws Regular Baseball 4 times 100% effort 6oz ball 4 times (80% first throw, then 100%
