A proper throwing program is essential to the success of all baseball players. Ideally, the team's pitching coach should design a throwing program adequate for the age and skill level of the players. The following throwing program is designed for those baseball players who are at least a junior in high school, or older. The design of this program is to strengthen the throwing arm by providing different stresses on different days. This is a sample throwing program that can be adjusted to suit the skill level, and/or, facilities provided for a time.

>Make sure that your complete body is thoroughly warmed up prior to beginning the program each day.
>Take note of how your arm feels daily. If it is sore or hurting, adjust the program accordingly.
>Follow the program as it is directed.

Warm Up Drills
Shoulder Reaches	2"15
Wrist Rotations (arm in overhead position)	2"15 (externally and internally)
Wrist Rotations (arm in lateral position)	2"15 (externally and internally)
Shoulder Rotations (arm below waist)	2"15 (externally and internally)
Lying Shoulder Abductions	2"15
Lying Shoulder L-Flyes	2"15
Diagonal Raises	2"15

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY
Long toss	Pitch off mound	Rest	Throwing with weighted ball	Spotting

MONDAY: Long toss

** 60 yards for 3 minutes
** 75 yards for 4 minutes
** 90 yards for 4 minutes
** 105 yards for 2 minutes
** 60 yards for 3 minutes

TUESDAY: Pitch off mound

** No more than 65 pitches
** Work on all pitches (curve, split, etc.) Evenly

THURSDAY: Throwing with weighted ball (Use no heavier than an 8 ounce ball)

** 20 yards for 4 minutes
** 30 yards for 4 minutes
** 20 yards for 4 minutes

FRIDAY: Spotting for 15 minutes at 60-90 feet for work on 1 and 2 seamers exclusively

** Develop proper mechanics and release

WEIGHT TRAINING PROGRAM

DAY ONE:

** Squats or Leg Press with calf raise
** Front and Side dumbbell lunges, alternating
** Dumbbell bench press
** Incline dumbbell press
** Side and Forward dumbbell raises, alternating
** Triceps press
** Rotator cuff program (for pitchers and catchers, 3 sets of 15)

Running and conditioning program:

** Warm - up drills to include carioca, back pedaling, butt kicks, high knee skips and shuffles
** 5 sprints from leading stance
** Plyometrics - Quick squats, side to side and depth jumps

Core medicine ball work:

** Off Set Push-Ups: 10 each arm
** Chinnies: 1*15 to each leg
** Pullover Tosses: 1*15 with 10 lb medicine ball
** Power Drops: 1*25 with 10 lb medicine ball
** Superman Arches: 1*15
** Torso Rotations: 1*10 to each side with 25 lb medicine ball
** Jack-Knives: 1*25 with 6 lb medicine ball

DAY TWO:

** Hamstring curls
** Lateral pull to front
** Seated rows or one handed rows
** Reverse dumbbell flies
** Dumbbell biceps curls
** Wrist dumbbell curls and extensions (2 sets of 12)

Running and conditioning program:

** Warm - up drills to include carioca, back pedaling, butt kicks, high knee skips and shuffles
** 10 sprints of 60-100 yards
** Plyometrics - Quick squats, side to side and depth jumps

Core medicine ball work:

** Off Set Push-Ups: 10 each arm
** Chinnies: 1*15 to each leg
** Pullover Tosses: 1*15 with 10 lb medicine ball
** Power Drops: 1*25 with 10 lb medicine ball
** Superman Arches: 1*15
** Torso Rotations: 1*10 to each side with 25 lb medicine ball
** Jack-Knives: 1*25 with 6 lb medicine ball