| Progressive throwing program for pitchers and other throwers |
General instructions: - Start with a 5 minute easy cardiovascular warm-up (eg, light jogging or exercise bicycle)
- Perform the upper extremity active warm-up (refer to warm-up program table)
- Each session begins with 5 minutes of easy, light lob tossing (50% effort with light arc) from 10 to 20 feet (3 to 6 m) then progress to firm toss throwing for the recommended repetitions and distance
- No full speed throws are permitted until week 9
- If no problems arise, 5 to 10 additional throws may be added to the end of a session in any given week
- If pain or extreme soreness develops, the thrower is not permitted to advance to the next stage of throwing and should consult their trainer or coach. Throwers may advance when able to complete the current stage without pain.
- Stretch the shoulder muscles after each throwing session (refer to static stretching program table)
- Apply ice to the shoulder after the stretching exercises are completed following each session (ice pack 20 minutes, ice cup 7 minutes)
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| Progressive distance throwing: The exercises for each stage are typically performed three days a week, with a rest day between throwing days. The player should be able to complete each stage with firm tosses (ie, minimal arc in the trajectory, using 80 to 85% of maximum effort) before moving on to the next stage. Typically each stage takes one week to complete. |
- Stage 1
- Warm-up lob and soft toss* throwing for 5 minutes - initially throwing short distance (eg, 10 to 20 feet; 3 to 6 meters) with no windup, followed by playing catch with easy windup. Overall, make enough throws to warm-up and loosen the muscles, typically 15 to 25 throws.
- 15 minutes or 25 firm toss throws at 30 feet (9 m)
- Use crow hop technique, which consists of a hop, followed by a skip, and then the throw, with a mild to light arc at 80 to 85% of maximal effort.
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- Stage 2
- Warm-up lob and soft throwing for 5 minutes
- 15 minutes or 25 firm toss throws at 45 feet (14 m)
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- Stage 3
- Warm-up lob and soft toss throwing for 5 minutes
- 20 minutes or 30 to 40 firm toss throws at 60 feet (18 m)
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- Stage 4
- Warm-up lob and soft throwing for 5 minutes
- 25 minutes or 40 to 50 firm toss throws at 90 feet (27 m)
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- Stage 5
- Warm-up lob and soft toss throwing for 5 minutes
- 15 minutes or 25 firm toss throws at 90 feet (27 m)
- Rest 5 minutes
- 15 minutes or 25 on line throws at 90 feet
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- Stage 6
- Warm-up soft and lob toss throwing for 5 minutes
- 15 minutes or 25 firm toss throws at 120 feet (36 m)
- Rest 5 minutes
- 15 minutes or 25 on line throws at 120 feet
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| Long toss: On line throwing at 120 feet (36 m) or more. Position players start the long toss program after they complete Stage 6 of the progressive distance throwing protocol (ie, 50 long tosses) without pain or other concerning problems. The long toss program is optional for pitchers. |
- Stage 1
- Warm-up lob and soft throwing for 5 minutes
- 15 minutes or 25 on line throws at 150 feet (46 m)
- Rest 5 minutes
- 15 minutes or 25 throws at 150 feet (46 m)
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- Stage 2
- Warm-up lob and soft toss throwing for 5 minutes
- Progressive long toss of 15 minutes or 25 on line throws at 180 feet (55 m)
- Rest 5 minutes
- 15 minutes or 25 on line throws at 180 feet (55 m)
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| Mound throwing program - For pitchers only. To be started after the pitcher completes Stage 6 of the progressive distance throwing protocol (ie, 50 firm to on line long tosses) without pain or other concerning problems. Only fastballs are thrown until volume reaches 75% of the total number of pitches expected for a game. All throwing off the mound should be done in the presence of the pitching coach, who should emphasize proper throwing mechanics. If available, use a speed gun to help the pitcher exercise appropriate restraint (ie, not throwing too hard). |
- Stage 1
- Warm-up lob and soft toss throwing for 5 minutes
- Progressive long toss: 15 minutes or 25 firm toss throws, gradually increasing the distance to 120 feet (36 m)
- Rest 5 minutes
- 15 minutes or 25 on line throws at 120 feet (36 m)
- Rest 5 minutes
- Mound work - 15 throws off mound at 50% of maximal effort
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- Stage 2
- Warm-up lob and soft toss throwing for 5 minutes
- Progressive long toss (see Stage 1 for details)
- Mound work - 30 throws off mound at 50% of maximal effort
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- Stage 3
- Warm-up lob and soft toss throwing for 5 minutes
- Progressive long toss (see Stage 1 for details)
- Mound work - 45 throws off mound at 50% of maximal effort
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- Stage 4
- Warm-up lob and soft toss throwing for 5 minutes
- Progressive long toss (see Stage 1 for details)
- Mound work - 60 throws off mound at 50% of maximal effort
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- Stage 5
- Warm-up lob and soft toss throwing for 5 minutes
- Progressive long toss (see Stage 1 for details)
- Mound work - 30 throws off mound at 75% of maximal effort
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- Stage 6
- Warm-up lob and soft toss throwing for 5 minutes
- 30 throws off mound at 75%
- 45 throws off mound at 50% of maximal effort
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- Stage 7
- Warm-up lob and soft toss throwing for 5 minutes
- 45 throws off mound at 75% of maximal effort
- 15 throws off mound at 50% of maximal effort
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- Stage 8
- Warm-up lob and soft toss throwing for 5 minutes
- 60 throws off mound at 75% of maximal effort
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- Stage 9
- Warm-up lob and soft toss throwing for 5 minutes
- 45 throws off mound at 75% of maximal effort
- 15 throws in batting practice (100% - fastballs only)
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- Stage 10
- Warm-up lob and soft toss throwing for 5 minutes
- 45 throws off mound at 75% of maximal effort
- 30 throws in batting practice (100% - fastballs only)
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- Stage 11
- Warm-up lob and soft toss throwing for 5 minutes
- 30 fastballs off mound at 75% of maximal effort
- 15 breaking balls off mound at 50% of maximal effort
- 45 to 60 throws in batting practice (100% - mixed pitches)
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- Stage 12
- Warm-up lob and soft toss throwing for 5 minutes
- 30 fastballs off mound at 75% of maximal effort
- 30 breaking balls off mound at 75% of maximal effort
- 30 throws in batting practice (100% effort - mixed pitches)
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- Stage 13
- Warm-up lob and soft toss throwing for 5 minutes
- 30 mixed pitches off mound at 75% of maximal effort
- 60 to 90 throws in batting practice (100% effort - mixed pitches)
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- Stage 14
- Warm-up lob and soft toss throwing for 5 minutes
- Simulated game progressing by 15 throws per workout
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