I've read about the need to shut down pitchers in the late fall for 6-8 weeks. Can someone outline, say by week, what activities are recommended during this time and what activities should be prohibited. For instance, is long toss a prohibited activity (as opposed to actual pitching). Band work? Weights?
While on the subject, any suggestions on activities and timeline to ramp back up in late winter would also be appreciated.
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Off season is conditioning time, not couch time! Might be a good idea to see if someone who is more experienced could help, maybe you could contact Kyle.
We tell our pro pitchers to take 6 weeks off from throwing, if they threw a decent amount of innings. If they threw 180+, maybe more. Depends. I suspect Trevor will take 6 weeks off and he should throw just about 200 innings.
2 weeks completely doing nothing. Play video games, no lifting, no strenuous physical activity. Go on a vacation or something.
4 weeks preparing to lift again. Mobility work, light barbell lifting, moderate cardio stuff.
Then 2-4 weeks of on-ramping your throwing program, and begin training hard once again.
This all depends on how good you are. If you are Clayton Kershaw, maybe take more time off. If you are still trying to get better, you might need to work at it a bit more. It all depends.
