This throwing program was developed by Coach Tim King for the six weeks leading up to our January tryouts. It is intended for both pitchers and position players.

THROWING PROGRAM (6 Weeks: November 29 – January 9)

Here is the basic time breakdown of the program:

1. WARM UP (25%-35%)
2. THROWING PROGRAM (15%-30%)
3. RECOVERY (30%-50%)

Each week is set up to throw 3 or 4 days a week. Rest days always fall between throwing days. You should not throw consecutive days. Pitchers, bullpens begin after this 6-week program.

Be careful to not over-throw. Do not think that throwing more sessions in a day or doubling up your throwing because of a missed day will be beneficial. Also, rest days are rest days. Do not throw.

Last, plan ahead. If Christmas day is busy and you prefer not to throw, shift the schedule in advance but stay in line with the throw/rest days. Each workout day will take (on average) 1 hour and 15-30 minutes.

WARM UP ROUTINE
1. J-Band routine (1 X 5 reps) Be sure to buy the adult resistance and not youth. See this site for the full program:
2. Foam roller
3. Jog (3-5 minutes)
4. Stretch (3-5 minutes)

RECOVERY ROUTINE
1. J-Band Routine (1 X 10-12 reps)
2. Sprints
5 X 20yds (60 feet)
5 X 30yds (90 feet)
3 X 60yds (180 feet)
2 X 90yds (270 feet)
3. Stretch (10-15 minutes)

WEEK 1 & 2 [Nov 29-Dec 12] (3 days throwing)
1. Extension throwing. Play catch at below 80% exertion putting a lot of loft under the ball. If you are comfortable with weighted balls, it would be fine to begin with the 7oz. (200 gram) ball out to 90 feet, using as many throws necessary to get loose. Done at LESS than full effort, throwing a weighted ball allows for the overload to promote a better arm action. If you are not comfortable with a weighted ball, use a baseball.
2. Once 90 feet is reached, switch to a baseball and continue the extension phase.
3. The extension phase ends once you are one-hopping your target. There is no need to exert more than 80% effort and/or reduce the loft in your throw.

WEEK 3 & 4 [Dec 13-26] (4 days throwing)
1. Extension throwing. Play catch at below 80% exertion putting lots of loft under the ball. Begin with the 9oz. (250 gram) ball out to 90 feet, using as many throws necessary to get loose.
2. Once 90 feet is reached, switch to a baseball and continue the extension phase.
3. After max extension is reached, begin your compression phase. The compression phase is putting throws on a line and moving in 5-10 feet after each throw.

WEEK 5 & 6 [Dec 27-Jan 9] (4 days throwing)
1. Extension throwing. Play catch at below 80% exertion putting lots of loft under the ball. Begin with the 11oz. (300 gram) ball out to 90 feet, using as many throws necessary to get loose.
2. Once 90 feet is reached, switch to a baseball and continue the extension phase.
3. After max extension is reached, begin your compression phase.
4. After compression phase is complete:
Pitchers may pitch (80% exertion) 10-15 pitches at 50 feet.
Position players perform ground ball moves (funneling and moving feet) at 60-70 feet.