A few months ago I had an elbow injury. Its healed and all, I just have stiffness in it right now. This is my back to throwing program until the season starts in middle of march. I change steps about every week
Without arm swing ( like how you would throw if you were in the field)
Step 1: warmup, toss from 30 feet, rest, repeat once more
Step 2: wamrup, toss from 45 feets, rest, repeat once more
Step 3: warmup, toss from 60 feet, rest, repeat once more
Step 4: wamrup, toss from 90 ft, rest, repeat
Step 5: warmup, toss from 120 ft, rest,repeat
After that I repeat those steps but with arm swing (not throwing from motion, just with arm swing).
At that rate I will throw off a mound twice before tryouts in the middle of march.
If you see any problems or questions just comment