if you want to pitch better you need to have more bull pen days. i have about 3 a week including games. it doesnt matter how many you have if you know how to pace yourself and throw smartly as in not wearing your arm out by throwing game speed every time. try throwing on one day focusing strictly on mechanics then the next day or 2 later throw at game speed. ill give you an example of what i think would be appropriate.
Say you had a game on Saturday and you threw 70-100 pitches.
Sunday: I like to lift weights the day following pitching.
Monday: light medium depth tossing.
Tuesday: Bullpen 75-80% focusing on mechanics.
Wednesday: Long toss to a distance you feel comfortable with. Weightlifting folling longtossing
Thursday: Bullpen: 40-50 pitches work slowly getting up to game speed for the last 10-15 pitches.
Friday: toss lightly. we work on PFP’s (pitchers fielding practice)
Saturday: start again.
I know thats a lot of throwing but im a strong believer that the more throwing you do the more it will beinifit you (throwing fastballs that is)
I feel i bounce back quicker after throwing alot during the week. Also adjust to if you are throwing a different times of the week like relieving. Or you can discard this message…