Throwing Program


#1

I was given this throwing program by my surgeon and thought it might help some of you guys that are coming back into the swing of things with fall ball coming up or for your upcoming spring season. Just thought id share and hopes it helps somebody out!

TOSSING PROGRAM FOR THE THROWING ATHLETE

Using the Crow-Hop Method, begin warm-up throws at a comfortable distance (30 - 45 ft) and then progress to the distance indicated for that phase. The object of each phase is to throw the ball without pain the specified number times at each set. The objective is not to throw the ball hard but just get it there. If pain is experienced you should stop until pain ceases.

45’ PhaseStep

1: A) Warm-up throwing
B) 45’ (25 throws)
C) Rest 15 min
D) Warm-up throwing
E) 45’ - 25 throws

Step 2: A) Warm-up throwing
B) 45’ - 25 throws
C) Rest 10 minutes
D) Warm-up throwing
E) 45’ - 25 throws
F) Rest 10 min
G) Warm-up throwing
H) 25’ - 25 throws

60’
PhaseStep 3: A) Warm-up throwing
B) 60’ - 25 throws
C) Rest 15 min
D) Warm-up throwing
E) 60’ - 25 throws

Step 4: A) Warm-up throwing
B) 60’ - 25 throws
C) Rest 10 min
D) Warm-up throwing
E) 60’ - 25 throws
F) Rest 10 min
G) Warm-up throwing
H) 60’ - 25 throws

90’
PhaseStep 5: A) Warm-up throwing
B) 90’ - 25 throws
C) Rest 15 min
D) Warm-up throwing
E) 90’ - 25 throws

Step 6: A) Warm-up throwing
B) 90’ - 25 throws
C) Rest 10 min
D) Warm-up throwing
F) 90’ - 25 throws
G) Warm-up throwing
H) 90’ - 25 throws

120’
PhaseStep 7: A) Warm-up throwing
B) 120’ - 25 throws
C) Rest 15 minutes
D) Warm-up throwing
E) 120’ - 25 throws

Step 8: A) Warm-up throwing
B) 120’ - 25 throws
C) Rest 10 min
D) Warm-up throwing
E) 120’ - 25 throws
F) Rest 10 min
G) Warm-up throwing
H) 120’ - 25 throws

150’
PhaseStep 9: A) Warm-up throwing
B) 150’ - 25 throws
C) Rest 15 min
D) Warm-up throwing
F) 150’ - 25 throws

Step 10: A) Warm-up throwing
B) 150’ - 25 throws
C) Rest 10 min
D) Warm-up throwing
F) 150’ - 25 throws
G) Warm-up throwing
H) 150’ - 25 throws

180’
PhaseStep 11: A) Warm-up throwing
B) 180’ - 25 throws
C) Rest 15 min
D) Warm-up throwing
E) 180’ - 25 throw

Step 12: A)Warm-up throwing
B) 180’ - 25 throws
C) Rest 10 min
D) Warm-up throwing
E) 180’ - 25 throws
F) Rest 10 min
G) Warm-up throwing
H) 180’ - 25 throws

Step 13: A) Warm-up throwing
B) 180’ - 25 throws
C) Rest 10 min
D) Warm-up throwing
E) 180’ - 25 throws
F) Rest 10 min
G) Warm-up throwing
H) 180’ - 50 throws

Step 14: Unrestricted throwing activities/throwing velocity now can be increases to competition level. THROWING PROGRAM(Tossing Program to be completed first)Progress through each step below, throwing the ball without pain in order to advance to the next phase. All throwing off the mound, or from respected position, should be done in the presence of your coach or athletic trainer to stress proper mechanics. If the athlete has increased pain at the joint, the throwing program should be backed off and re-advanced as tolerated. * Use speed gun to aid effort control if available.

Phase I: Fastball Only
Step 1: Interval Throwing (120 ft. as warmup) 15 Throws off mound at 50%
Step 2: Interval Throwing 30 Throws off mound at 50%
Step 3: Interval Throwing 45 Throws off mound at 50%
Step 4: Interval Throwing 60 Throws off mound at 50%
Step 5: Interval Throwing 30 Throws off mound at 75%
Step 6: 30 Throws off mound at 75% 45 Throws off mound at 50%
Step 7: 45 Throws off mound at 75% 15 Throws off mound at 50%
Step 8: 60 Throws off mound at 75%

Phase II: Fastball Only
Step 9: 45 Throws off mound 75% 15 Throws in Batting Practice
Step 10: 45 Throws off mound 75% 30 Throws in Batting Practice
Step 11: 45 Throws off mound 75% 45 Throws in Batting Practice

Phase III:
Step 12: 30 Throws off mound 75% warm-up 15 Throws off mound 50% Breaking Balls 45-60 Throws in Batting Practice (fastball only)
Step 13: 30 Throws off mound 75% 30 Breaking Balls 75% 30 Throws in Batting Practice
Step 14: 30 Throws off mound 75% 60-90 Throws in Batting Practice 25 % Braking Balls
Step 15: Simulated Game: progressing by 15 Throws per work-out.