Twelve Week Throwing Program For Pitchers and Position Players

NOTE:   From Oct 30 thru Dec 31, you will throw two to three times per week depending on the week and REST TWO DAYS between each long toss session.    Make sure your arm is loose before throwing long toss.   Use step behind throws and crow hop throws to get your arm ready.  Use crow hop throws when throwing long toss.

Oct. 30- Nov 4

20 long toss throws at 50% of your maximum throwing distance.  

Nov. 6-Nov 12

20-25 long toss throws at 60% of your maximum throwing distance.

Nov. 13-Nov. 19

20-25 long toss throws at 70% - 80% of your maximum throwing distance.

Nov. 20-Nov. 26

30 long toss throws at 80%-90% of your maximum throwing distance

PHASE TWO

Nov. 27-Dec. 3

30 long toss throws at 80% to 90% of maximum distance.   PITCHERS then throw 15-20 throws at 90% effort on flat ground to a catcher in the kneeling position at 60 ft.

Dec. 4-Dec. 10

30 long toss throws at 80%-90% of maximum distance. PITCHERS then throw 20-25 throws at 90% effort on flat ground to a catcher in the kneeling position at 60 ft.

Dec. 11-Dec. 17  

30 long toss throws at 80%-90% maximum distance. PITCHERS then throw 20-25 throws at 90% effort on flat ground to a catcher in the kneeling position at 60 ft.

Dec. 18-Dec. 24

30 long toss throws at 80%-90% maximum distance. PITCHERS then throw 25-30 throws at 90% effort on flat ground to a catcher in the kneeling position at 60 ft.

PHASE THREE

Dec. 25-Dec. 31

30 long toss throws at 80%-90% maximum distance. PITCHERS then throw 30 pitches off the mound.  

STARTING JANUARY 1, 2012 UNTIL THE SEASON BEGINS, YOU WILL REST ONE DAY BETWEEN SESSIONS. IF YOU ARE SORE, REST TWO DAYS.

Jan. 1-Jan. 7

30 long toss throws at 80%-90% of maximum distance. PITCHERS 35-45 pitches in the bullpen.

Jan. 8-Jan. 14

30 long toss throws at 80%-90% of maximum distance. PITCHERS 35-45 pitches in the bullpen.

Jan. 15-21

30 long toss throws at 80%-90% maximum distance. PITCHERS 35-40 pitches, five minutes rest, then 15-20 more pitches.