Throwing programs

Everyone is different and recovers differently, plus coaches have their own opinions, so add the two and there is unlimited variability. FWIW this is what BOF Jr does. He uses the Jaeger method. Always does band work before and after throwing. Arm Circles, etc.

Friday - start – Right afterward light ice, gets home then 2-3 mile jog. Ice cold shower afterward. (this is huge - came from Olympic sprint coach and really helps recovery)
Sat - Usually game day. Light throwing to work out any stiffness. Will play outfield or DH.
Sunday – Depends on how he is feeling. Either light throwing or low to medium intensity LT.
Monday – LT, good workout. His team does boxes and ballistic work this day typically.
Tuesday – Long toss + 30-40 pitch bull pen. Typically a game day in OF. If he cannot get a pen in then he does it on Weds.
Weds – Normal warm up throwing and maybe medium intensity LT.
Thurs. – Normal throwing easy LT and a short pen 15-20 pitches
Friday – Start again.

There is variability in this due to practice, game, and travel issues. He just works it in the best he can.

What about a schedule when a pitcher doesn't have 7 days between starts. I'd like to see something for a pitcher start every 4th or 5th day.

Our athletic trainer passed this on to me:



Ben Hogan Sports Therapy Institute



Throwing Program


Pitchers: complete the program through the 120 feet phase, then the mound program.
Infielders: complete the program through the 150 feet phase.
Outfielders: complete the program through the 180 feet phase.

If you want to throw hard and throw accurately you must throw hard and throw repeatedly. However, your shoulder and arm must have time to heal and adapt to the imposed demand. Progression too rapidly in the throwing program will DELAY your recovery and return to sport.

Always pay careful attention to your throwing motion/mechanics:
• Use a gathering step to initiate your throwing motion on all throws,
• Use a 4 seam grip to allow better view of ball rotation,
• Stay on top of the ball,
• Throw over the top,
• Keep your elbow at or above shoulder level,
• Avoid trunk extension or shoulder dip (causes high arc on throws),
• Use your legs,
• Follow through with your arm and trunk. Emphasize your follow through in the early part of the throwing program to promote good mechanics.
Throw on line, but throw with sub-maximal effort and throw within your comfort level.
If you cannot throw on line at a given distance, do not lob the ball in an attempt to move to the next level. Example: At 90 feet, the arc or the path of the ball should not carry the ball higher than about ten feet.

Throwing with a qualified coach or pitching instructor will improve your ability to progress in the throwing program. Videotape your throwing workout at least once a week to analyze your throwing motion and your progress.

Progress to the next level in the program is based on your ability to perform the elements of the current level. You must meet the following criteria to move to the next level:
• No pain or stiffness while throwing,
• No pain or stiffness after throwing (mild muscle soreness acceptable),
• Good throwing motion and mechanics,
• Good throwing accuracy throughout the current level,
• Consistently flat, on line throws,
• Good strength throughout the current level with little fatigue.
Continue your upper trunk, scapula and rotator cuff rehabilitation program throughout the interval-throwing program.

The interval-throwing program is just a guide and this guide should be adapted or modified to meet your individual progress and problems.
Your athletic trainer or doctor may tailor the program to have a slow, normal or accelerated pace based on several factors: the extent of your injury, the type of treatment or repair, the effectiveness of your strengthening program and the time away from throwing. In most cases, the more complicated the problem, the slower you should progress.

Anticipate throwing every other day for three days at each throwing level. However, if you are having problems at a given level, remain at that level or return to the previous level until your problem is corrected or resolves. Do not hesitate to take an extra day or two off if you are having problems. If your problems do not resolve, see your athletic trainer or doctor.

Hat Drills
The hat drill program is designed to improve your ability to throw flat or slightly down with better strength and throwing accuracy. When you reach the hat drill phase indicated for your position, place a hat at 120 feet (pitchers),150 feet (infielders) or 180 feet (outfielders) from your position. Your throwing partner is positioned behind the hat to catch the ball on one bounce. Your goal is to throw with effort, imagining that you are throwing through the chest of another throwing partner standing 30 feet (pitchers) or 45 feet (infielders and outfielders) in front of the hat. Attempt to hit the hat.

45 Foot Phase

First Day
• Warm-up throws at 20 to 45 feet
• Throws at 45 feet – 25 Throws
• Warm-down throws
• 1 Set only / Rest the next day
Level 1
• Warm-up throws at 20 to 45 feet
• Throws at 45 feet – 25 Throws
• 2 Sets / Rest 10 minutes between sets
• Warm-down throws
• Throw on alternate days
Level 2
• Warm-up throws at 20 to 45 feet
• Throws at 45 feet – 25 Throws
• 3 Sets / Rest 5 to 10 minutes between sets
• Warm-down throws
• Throw on alternate days
60 Foot Phase
Level 1
• Warm-up throws at 20 to 60 feet
• Throws at 60 feet – 25 Throws
• 2 Sets / Rest 10 minutes between sets
• Warm-down throws
• Throw on alternate days
Level 2
• Warm-up throws at 20 to 60 feet
• Throws at 60 feet – 25 Throws
• 3 Sets / Rest 5 to 10 minutes between sets
• Warm-down throws
• Throw on alternate days
90 Foot Phase
Level 1
• Warm-up throws at 20 to 90 feet
• Throws at 90 feet – 25 Throws
• 2 Sets / Rest 10 minutes between sets
• Warm-down throws
• Throw on alternate days
Level 2
• Warm-up throws at 20 to 90 feet
• Throws at 90 feet – 25 Throws
• 3 Sets / Rest 5 to 10 minutes between sets
• Warm-down throws
• Throw on alternate days
105 Foot Phase
Level 1
• Warm-up throws at 20 to 105 feet
• Throws at 105 feet – 25 Throws
• 2 Sets / Rest 10 minutes between sets
• Warm-down throws
• Throw on alternate days
Level 2
• Warm-up throws at 20 to 105 feet
• Throws at 105 feet – 25 Throws
• 3 Sets / Rest 5 to 10 minutes between sets
• Warm-down throws
• Throw on alternate days
120 Foot Phase (Hat Drills for Pitchers)
Level 1
• Warm-up throws at 20 to 120 feet
• Throws at 120 feet (hat drills for pitchers) – 25 Throws
• 2 Sets / Rest 10 minutes between sets
• Warm-down throws
• Throw on alternate days
• 10 minute toss on off day
Level 2
• Warm-up throws at 20 to 120 feet
• Throws at 120 feet (hat drills for pitchers) – 25 Throws
• 3 Sets / Rest 5 to 10 minutes between sets
• Warm-down throws
• Throw on alternate days
• 10 minute toss on off day
135 Foot Phase
Level 1
• Warm-up throws at 20 to 135 feet
• Throws at 120 feet – 25 Throws
• 2 Sets / Rest 10 minutes between sets
• Warm-down throws
• Throw on alternate days
• 10 minute toss on off day
Level 2
• Warm-up throws at 20 to 135 feet
• Throws at 135 feet – 25 Throws
• 3 Sets / Rest 5 - 10 minutes between sets
• Warm-down throws
• Throw on alternate days
• 10 minute toss on off day
150 Foot Phase (Hat Drills for Infielders)
Level 1
• Warm-up throws at 20 to 150 feet
• Throws at 150 feet (hat drills for infielders)
• 25 Throws 2 Sets / Rest 10 minutes between sets
• Warm-down throws
• Throw on alternate days
• 10 minute toss on off day
Level 2
• Warm-up throws at 20 to 150 feet
• Throws at 150 feet (hat drills for infielders)
• 25 Throws 3 Sets / Rest 5 to 10 minutes between sets
• Warm-down throws
• Throw on alternate days
• 10 minute toss on off day
180 Foot Phase (Hat Drills for Outfielders)
Level 1
• Warm-up throws at 20 to 180 feet
• Hat drill throws at 180 feet – 25 Throws
• 2 Sets / Rest 10 minutes between sets
• Warm-down throws
• Throw on alternate days
• 10 minute toss on off day
Level 2
• Warm-up throws at 20 to 180 feet
• Hat drill throws at 180 feet – 25 Throws
• 3 Sets / Rest 5 - 10 minutes between sets
• Warm-down throws
• Throw on alternate days
• 10 minute toss on off day
Mound Program
Seven and ten day throwing rotations are described for each level. These are intended to serve as a guide for your program. Progressing to the next level must be based on the criteria listed on the first page of the throwing program. Relievers may be able to progress more rapidly through levels 6 to 10 than Starters.
Fast Ball (FB) Change (CH) Breaking Ball (BrB)
Mound (M) Long Toss (LT) Bullpen/Batting Practice (BP)

Level 1
• Warm-up throws at 20 to 120 feet
• 1 Set Hat drill throws at 120 feet – 25 Throws
• Rest 10 Minutes Throw from mound (FB only) – 25 Throws
• 50 foot throw – move catcher forward
• Warm-down throws
• Throw on alternate days
• 10 minute toss on off day
• Rotate as follows: M/ LT/ M/ LT/ LT/ M/ LT/ M/ Off/ LT
• Or: M/ LT/ M/ LT/ M/ Off/ LT
Level 2
• Warm-up throws at 20 to 120 feet
• 1 Set Hat drill throws at 120 feet – 25 Throws
• Rest 10 Minutes
• Throw from mound (FB, CH: 1 of 5 CH) – 35 Throws
• 55 foot throw – move catcher forward
• Warm-down throws
• Throw on alternate days
• 10 minute toss on off day
• Rotate as follows: M/ LT/ M/ LT/ LT/ M/ LT/ M/ Off/ LT
• Or: M/ LT/ M/ LT/ M/ Off/ LT
Level 3
• Warm-up throws at 20 – 120 feet
• 1 Set Hat drill throws at 120 feet – 25 Throws
• Rest 10 Minutes
• Throw from mound (FB, CH: 1 of 5 CH) – 40 Throws
• 55 foot throw – move catcher forward
• Warm-down throws
• Throw on alternate days
• 10 minute toss on off day
• Rotate as follows: M/ LT/ M/ LT/ LT/ M/ LT/ M/ Off/ LT
• Or: M/ LT/ M/ LT/ M/ Off/ LT
Level 4
• Routine Warm-up
• Short Bullpen (1 of 5 BrB) 8 to 10 Minutes
• Routine Warm-down
• 10 minute toss on off day
• Rotate as follows: BP/ LT/ BP/ LT/ LT/ BP/ LT/ BP/ Off/ LT
• Or: BP/ LT/ BP/ LT/ BP/ LT/ Off/ LT
Level 5
• Routine Warm-up
• Short Bullpen (1 of 5 BrB) 10 to 12 Minutes
• Routine Warm-down
• 10 minute toss on off day
• Rotate as follows: BP/ LT/ BP/ LT/ LT/ BP/ LT/ BP/ Off/ LT
• Or: BP/ LT/ BP/ LT/ BP/ LT/ Off/ LT
Level 6
• Routine Warm-up Full Bullpen 12 to 15 Minutes
• Routine Warm-down
• 10 minute toss on off day
• Rotate as follows: BP/ LT/ BP/ LT/ LT/ BP/ LT/ BP/ Off/ LT
• Or: BP/ LT/ BP/ LT/ BP/ LT/ Off/ LT
Level 7
• Routine Warm-up Short Batting Practice 8 to 10 Minutes
• Routine Warm-down 10 minute toss on off day
• Rotate as follows: BP/ LT/ BP/ LT/ LT/ BP/ LT/ BP/ Off/ LT
• Or: BP/ LT/ BP/ LT/ BP/ LT/ Off/ LT
Level 8
• Routine Warm-up Short Batting Practice 10 to 12 Minutes
• Routine Warm-down 10 minute toss on off day
• Rotate as follows: BP/ LT/ BP/ LT/ LT/ BP/ LT/ BP/ Off/ LT
• Or: BP/ LT/ BP/ LT/ BP/ LT/ Off/ LT
Level 9
• Routine Warm-up Batting Practice/Simulated Game 12 to 15 Minutes
• Routine Warm-down
• 10 minute toss on off day
• Rotate as follows: BP/ LT/ BP/ LT/ LT/ BP/ LT/ BP/ Off/ LT
• Or: BP/ LT/ BP/ LT/ BP/ LT/ Off/ LT
Level 10
• Routine Pre-game Warm-up
• Pitch in game (40 pitch count) – 1 to 2 Innings
• Routine Post-game Warm-down
• Increase pitch count and innings based on progress

turnin2,

When do you long-toss? BTW, you should be throwing nearly every day, not every other day.

Truthfully we use parts of this. We longtoss almost daily. If you look at it it has throws in the 150 range, which some consider long toss area. What we do and what our trainer gave me are different. I pull some stuff she gave me and use it. We have several programs we look at, our offseason and inseason. Our offseason puts our kids on the football field and gets them going goal line to goal line.