My son is 17 and is a Catcher for his Varsity team.  He has always thrown hard, but when he was 16 he hurt his back and could not throw for 6 months as he had to rest per MD.  He is now 90-95% back to normal (still some minor pain, but he's dealing with it), and has really worked at getting his back stronger. MRI didn't show anything really. 

His throwing velocity is about where it was before this all happenend (15 months ago).  Can someone give me a good Velocity routine (I'd be the one to do it with him).  Maybe there is an accelerated velocity routine since the season starts in 4 1/2 weeks? 

He is almost 6'0, 164lbs. 

Not sure what to do exactly.  He has been throwing with weighted balls (overhand) 2-3x/week for the last month.  But I feel that he needs to do more, however I'm not sure what is best.  Should I buy an 8lb medicine ball, or bands (he does have a band that he can use, just not sure of the best velocity exercises).

James

Original Post

While you're at the Jaeger Sports website, look at his long toss routine.  With 4 1/2 weeks before the season, I would ramp up to maximal effort throws by end of week 2, giving you weeks 3 and 4 to build some durability before the season.  Stronger, better conditioned arm going into the season.  You may find velocity benefits as well.

Unfortunately it's going to be hard to expect decent jumps in velocity with only 4 weeks to really train leading into the season. I definitely would suggest band work daily for arm health (and can lead to help in the long term velo process).  A good long toss program is also something I would implement. My pitchers continue to use plyo care balls and med balls during the season (as part of a post pitching routine), but really aimed for arm maintenance and health. However these definitely can assist in the velocity process when used correctly too. 

Hope this helps in some way! 

jamesb posted:

My son is 17 and is a Catcher for his Varsity team.  He has always thrown hard, but when he was 16 he hurt his back and could not throw for 6 months as he had to rest per MD.  He is now 90-95% back to normal (still some minor pain, but he's dealing with it), and has really worked at getting his back stronger. MRI didn't show anything really. 

His throwing velocity is about where it was before this all happenend (15 months ago).  Can someone give me a good Velocity routine (I'd be the one to do it with him).  Maybe there is an accelerated velocity routine since the season starts in 4 1/2 weeks? 

He is almost 6'0, 164lbs. 

Not sure what to do exactly.  He has been throwing with weighted balls (overhand) 2-3x/week for the last month.  But I feel that he needs to do more, however I'm not sure what is best.  Should I buy an 8lb medicine ball, or bands (he does have a band that he can use, just not sure of the best velocity exercises).

James

You have a PM.

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