I have a month until summer ball begins, so I have some time to work on my own.
I usually will throw monday, tuesday, thursday, friday. On Wednesday and Sunday I work with my coach.
What is a good throwing schedule? How far to throw each day? For how long? Thanks
Monday - 60 pitch bullpen, working up to 100.
Tuesday - 10 min plan
Wednesday - 12 min plan
Thursday - 32 pitch bullpen, working up to 50
Friday - 10 min plan
Sat - 10 min plan
Sun - Off/10 min plan
The 10 min plan is as follows:
1. Throw at 60 feet for 3 minutes
2. Throw at 90 feet for 3 minutes
3. Throw at 120 feet for 3 minutes
4. Throw at 60 feet for 1 minute, working on spins
The 12 minute plan is as follows:
1. Warm up by playing light catch
2. Throw at 60 feet for 4 minutes
3. Throw at 90 feet for 3 minutes
4. Throw at 130 feet for 2 minutes
5. Throw at 160 to 180 feet for 2 minutes
6. Cool down at 45 feet for 1 minute, working on spinsYa the biggest part of throwing off speed pitches is getting accustomed to them you’ve been throwing fastballs all your life hence your used to them and there your main pitch. Every time you throw work in 10-20 changeups 10-20 curves/sliders and try a couple new grips and see what moves.
Id throw long toss 2-3 times a week as your arm strengthens and make sure to take a few days off ice if your sore. What steven mentioned before is a good program and will deffinately see benefits.