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 spins