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Many of those programs are great, but the best things you can/should do are free or close to it:

- long toss, long toss, long toss,....

- work your core and legs hard...push yourself and focus on explosive movements WITH PROPER FORM (squats, lunges, box jumps, hang cleans, dead lift, etc)

- work on flexibility (stretch/yoga)

 

Good luck.

We do this modified weighted ball program every December and August.  It is not at all stressful to the arm and applies the "non-release" program of throwing baseballs.  Typically gives the pitcher a few mph of more speed. Its a Delabar/Jannsen/House version of the weighted ball program.  The non-arm warm-up section can be substituted for anything that gets the blood flowing.

 

Week 1 – Two Sessions

Medicine Ball Throw from Sit-Up position – 10 reps x 2

Medicine Ball Throw from stretch at hip – 10 reps x 2

Short toss warm-up

Feet-In-Cement Throws

10 Throws – Regular Baseball

20 Throws – 7oz. Baseball (in sock)

10 Throws – Regular Baseball

10 Throws  - 7 oz. baseball (in sock)

6 Throws – Maximum Velocity Pitching 2- step

TOTAL THROWS - 56

 

Week 2 – Two Sessions

Quick Feet Drill – Ladder Drills

Medicine Ball Throw from Sit-Up position – 10 reps x 2

Medicine Ball Throw from stretch at hip – 10 reps x 2

Short toss warm-up

Feet-In-Cement Throws

10 Throws – Regular Baseball

20 Throws – 7oz. Baseball (in sock)

10 Throws – Regular Baseball

12 Throws  - 9 oz. baseball (in sock)

6 Throws – Maximum Velocity Pitching 2- step

TOTAL THROWS - 58

 

Week 3 – Two Sessions

Quick Feet Drill – Ladder Drills

Medicine Ball Throw from Sit-Up position – 12 reps x 2

Medicine Ball Throw from stretch at hip – 12 reps x 2

Short toss warm-up

Feet-In-Cement Throws

10 Throws – Regular Baseball

22 Throws – 7oz. Baseball (in sock)

10 Throws – Regular Baseball

14 Throws  - 9 oz. baseball (in sock)

6 Throws – Maximum Velocity Pitching 2- step

TOTAL THROWS – 62

 

Week 4 – Two Sessions

Quick Feet Drill – Ladder Drills

Medicine Ball Throw from Sit-Up position – 15 reps x 2

Medicine Ball Throw from stretch at hip – 15 reps x 2

Short toss warm-up

10 Throws – Regular Baseball

22 Throws – 7oz. Baseball (in sock)

10 Throws – Regular Baseball

10 Throws  - 9 oz. baseball (in sock)

10 Throws – 10 oz. baseball (in sock)

6 Throws – Maximum Velocity Pitching 2- step

TOTAL THROWS - 68

 

- Long toss is accomplished at regular team practices, as well as other conditioning. 

- Do not do this routine unless 2-days prior to tournament (when pitching) or a practice with pitching emphasis.

- Core training should be emphasized outside of this program for additional power.

- You should see an increase of 3-6 miles per hour in this abbreviated program for players under 14 years of age.

- If you are HS age and practicing everyday (in season), make sure throws do not interfere with high school regulated pitch counts of your coaches.

Originally Posted by HPtx:

We do this modified weighted ball program every December and August.  It is not at all stressful to the arm and applies the "non-release" program of throwing baseballs.  Typically gives the pitcher a few mph of more speed. Its a Delabar/Jannsen/House version of the weighted ball program.  The non-arm warm-up section can be substituted for anything that gets the blood flowing.

 

Week 1 – Two Sessions

Medicine Ball Throw from Sit-Up position – 10 reps x 2

Medicine Ball Throw from stretch at hip – 10 reps x 2

Short toss warm-up

Feet-In-Cement Throws

10 Throws – Regular Baseball

20 Throws – 7oz. Baseball (in sock)

10 Throws – Regular Baseball

10 Throws  - 7 oz. baseball (in sock)

6 Throws – Maximum Velocity Pitching 2- step

TOTAL THROWS - 56

 

Week 2 – Two Sessions

Quick Feet Drill – Ladder Drills

Medicine Ball Throw from Sit-Up position – 10 reps x 2

Medicine Ball Throw from stretch at hip – 10 reps x 2

Short toss warm-up

Feet-In-Cement Throws

10 Throws – Regular Baseball

20 Throws – 7oz. Baseball (in sock)

10 Throws – Regular Baseball

12 Throws  - 9 oz. baseball (in sock)

6 Throws – Maximum Velocity Pitching 2- step

TOTAL THROWS - 58

 

Week 3 – Two Sessions

Quick Feet Drill – Ladder Drills

Medicine Ball Throw from Sit-Up position – 12 reps x 2

Medicine Ball Throw from stretch at hip – 12 reps x 2

Short toss warm-up

Feet-In-Cement Throws

10 Throws – Regular Baseball

22 Throws – 7oz. Baseball (in sock)

10 Throws – Regular Baseball

14 Throws  - 9 oz. baseball (in sock)

6 Throws – Maximum Velocity Pitching 2- step

TOTAL THROWS – 62

 

Week 4 – Two Sessions

Quick Feet Drill – Ladder Drills

Medicine Ball Throw from Sit-Up position – 15 reps x 2

Medicine Ball Throw from stretch at hip – 15 reps x 2

Short toss warm-up

10 Throws – Regular Baseball

22 Throws – 7oz. Baseball (in sock)

10 Throws – Regular Baseball

10 Throws  - 9 oz. baseball (in sock)

10 Throws – 10 oz. baseball (in sock)

6 Throws – Maximum Velocity Pitching 2- step

TOTAL THROWS - 68

 

- Long toss is accomplished at regular team practices, as well as other conditioning. 

- Do not do this routine unless 2-days prior to tournament (when pitching) or a practice with pitching emphasis.

- Core training should be emphasized outside of this program for additional power.

- You should see an increase of 3-6 miles per hour in this abbreviated program for players under 14 years of age.

- If you are HS age and practicing everyday (in season), make sure throws do not interfere with high school regulated pitch counts of your coaches.

Thank you for this. I just have a few questions.

1. What do you mean by "in sock"? Do you put the ball in the sock and hold the sock?

2. After maximum velocity pitching you wrote 2-step... What do you mean by that?

3. What weight of medicine ball would I use? I'm about 6'1, 180 lbs.

Yes, you put the weighted balls in a sock and hold the sock close to the ball.  When you throw, you don't release the sock.  The theory is that the thrower has to decelerate when not releasing the ball, thus, the shoulder and elbow don't have the pressure put on them that accelerating does - the process of actually throwing/releasing a baseball.  This is Tom House's methodology.  Regarding the 2-step, that is simply momentum-gaining steps to throw as hard as one can, much like a crow hop.  For the medicine ball, it is whatever you are comfortable with.  For 12's, I use 8 lbs.  For 15's, it can be 12 lbs.  You just want to make sure your obliques and other core muscles are firing.

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