| Elite throwers (professional, college, and high-level amateur pitchers) – For a high-level baseball pitcher (eg, professional, college), a basic in-season throwing program might consist of the following: |
- Saturday – Game day: Throw 80 to 110 pitches during competition (plus warm-up pitches)
- Sunday – Relative rest day: 30- to 40-minute light run; perform light core and rotator cuff-strengthening exercises
- Monday – Long toss: 30 to 45 firm-toss throws of 60 to 120 feet (18 to 36 meters); 10 foul-pole-to-foul-pole sprints
- Tuesday – Light soft-toss throwing; light, flat-ground bullpen firm-toss throwing to get the touch and feel of pitches, 15 to 30 throws of 30 to 45 feet (9 to 14 meters); moderately challenging core and upper body strengthening; 10 acceleration sprints of 20 yards (18 meters)
- Wednesday – Very light soft-toss throwing, 30 throws of 30 feet (9 meters); 10 short sprints (eg, mound to first base: 90 feet, 27 meters); core strength exercises
- Thursday – 15 to 25 pitches in bullpen (for touch and feel) at 75 to 85% effort
- Friday – Very light soft-toss throwing; 4 to 5 easy 30-yard (27-meter) sprints
- Saturday – Game day
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| High school or under-20 club throwers – For a high school or young club pitcher, the in-season throwing program involves fewer throws than a program for a high-level thrower. A basic in-season throwing program might consist of the following: |
- Saturday – Game day: Throw 70 to 80 pitches during competition (plus warm-up pitches)
- Sunday – Relative rest day: 30- to 40-minute light run; perform light core and rotator cuff-strengthening exercises
- Monday – Long toss: 20 to 30 firm-toss throws of 60 to 120 feet (18 to 36 meters); 10 foul-pole-to-foul-pole sprints
- Tuesday – Light warm-up soft-toss throwing, 15 to 30 throws of 30 to 45 feet (9 to 14 meters); basic core and upper body strengthening; 10 acceleration sprints of 20 yards (18 meters)
- Wednesday – Very light soft-toss throwing, 20 throws of 30 feet (9 meters); 10 short sprints (eg, mound to first base: 90 feet, 27 meters); basic core strength exercises
- Thursday – 15 to 25 firm-toss pitches in bullpen (for touch and feel) at 75 to 85% effort
- Friday – Very light soft-toss throwing; 4 to 5 easy 30-yard (27-meter) sprints
- Saturday – Game day
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| Short-cycle (short period between matches) program – For shorter throwing cycles, the clinician, athlete, and coaching staff should design appropriate weekly programming. A sample 5-day cycle might consist of the following: |
- Saturday – Game day: Throw 75 to 90 pitches during competition (plus warm-up pitches)
- Sunday – Relative rest day: 30- to 40-minute light run; perform light core and rotator cuff-strengthening exercises
- Monday – Light warm-up soft-toss throwing; light, flat-ground firm toss bullpen throwing to get the touch and feel of pitches, 15 to 30 throws of 30 to 45 feet (9 to 14 meters); moderately challenging core and upper body strengthening; 10 sprint accelerations of about 20 yards (18 meters)
- Tuesday – Long toss: 30 to 45 firm-toss throws over 60 to 120 feet (18 to 36 meters); 10 foul-pole-to-foul-pole sprints
- Wednesday – Light throwing: 30 soft-toss throws over 30 feet (9 meters); 10 short sprints (eg, mound to first base: 90 feet, 27 meters); core strength exercises
- Thursday – Game day
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| Non-pitchers in throwing sports (eg, baseball position players) – A position player might use the following scheme anywhere from 4 to 7 days per week, depending upon the number of games in a given week (exercises are not performed on game days): |
- Firm-toss throws at 60 feet (18 meters) for 3 minutes
- On-line throws at 90 feet (27 meters) for 3 minutes
- On-line throws at 120 feet (36 meters) for 3 minutes
- Firm-toss throws at 60 feet (18 meters) for 1 minute
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