Baseball Pitcher’s Throwing Program, By: Jayson Hunter
Here is an example of a throwing program. There are many theories and protocols that the experts believe pitchers should be doing. I actually took this off of Dick Mills pitching.com website. This website is an excellent website devoted to just pitching. He has a couple of great books that go into detail on what you should be doing for conditioning a pitchers arm. I think that this website would be a great asset to you and can help you with teaching mechanics, how to approach a game, pitching strategies, how to teach velocity and control. I think it is just a very informative site. His website is called www.pitching.com. I think you will find it very valuable as well. If you want help developing a strength program for them I would be more than happy to help you with that.
Sample Weekly Throwing Routine
Monday : 52 ft. bullpen at 75% effort. - spend 60% of time throwing from the stretch.
Throw a 24-32 pitch bullpen - last 10-12 at 100% effort working on building arm speed.
run poles - foul line to foul line
Arm care exercises - tubing/light dumbbells
Tuesday : Play catch and polish pitches
Short to long toss - 10 throws at 90 ft., 10 at 125 ft., and 5 at 150 ft.
Flat ground/ polish pitches - 50 ft. - 7-10 min.
Drill mechanics- shadow pitching - important
Run sprints/medi-ball/abs
Wednesday : Same as Tuesday without long toss - arm care exercises.
Thursday : Full Bullpen - 60 ft. Simulate game on last twenty pitches with hitter standing in - 80 % . Throw 60% from stretch. Ready for Sat/Sunday game.
Throw 40 pitch bullpen working all pitches
Run poles
Arm care exercises
Friday : - If pitching Sat. play catch working on pitches. If pitching Sun. do a lighter Tuesday's workout. Try to throw two bullpens a week. Continue mirror drills on mechanics - "5 Minutes A Day."
Suggestion :
Throw 60% of your pitches from the stretch. Challenge yourself to keep all pitches, especially fastballs, from mid-thigh to the knees.
Throw Bullpen Pitches In Sets : Throw pitches in sets of 8. So a 40 pitch bullpen will have five sets. A short 3 set bullpen will have 24 pitches. Work hard on keeping everything down. Don't overthrow. Work on mechanics.
Fastballs : throw 4 total per set - 1 down the middle, 1 outside, 1 inside, 1 up and in.
Curve balls : throw 2, 1 get ahead, 1 out pitch.
Change-ups : throw 2, 1 down the middle, 1 for movement.
Always work on fastball command and getting your change-up over for strikes.
Important note : Every time you throw a bullpen, simulate game conditions. Work on your mental approach using a focused pre-pitch routine. Relax, take a deep breath, commit and trust your stuff.
· Curve balls - throw 3 - 2 get ahead, 1 out pitch
Arm Care Exercises
Internal Rotation (IR) - Spri Tubing or Theraband
1) Secure door strap at approximately waist height.
2) Stand 2-3 feet away from door strap or attachment point with the working arm facing the band. Feet should be shoulder width apart with knees slightly bent.
3) Start position: Grasp band and flex elbow 90° keeping elbow in at side. Forearm should be rotated outward with fist pointing towards attachment of band.
4) Rotate arm inward keeping elbow at 90°. Step away from door to increase resistance if needed.
5) Return to start position.
6) Remember to keep elbow firmly secured to side. You may put a rolled towel between the elbow and side to facilitate rotation and secure form.
External Rotation (ER) - Spri Tubing or Theraband
1) Secure door strap at approximately waist height.
2) Stand 2-3 feet away from door strap or attachment point with the working arm facing away from band. Feet should be shoulder width apart with knees slightly bent.
3) Start position: Grasp band and flex elbow 90° keeping elbow in at side. Forearm should be rotated inward with fist pointing towards attachment of band.
4) Rotate arm outward keeping elbow at 90°. Step away from door to increase resistance if needed.
5) Return to start position.
6) Remember to keep elbow firmly secured to side. You may put a rolled towel between the elbow and side to facilitate rotation and secure form.
Shoulder extensions - Spri Tubing or Theraband
1) Secure door strap or tubing approximately waist height.
2) Stand 2-3 feet away from tubing attachment point with feet shoulder width apart at a staggered stance.
3) Start position: Grasp handle or tubing with a neutral grip (palms facing body with thumb pointing forward). Arm should be extended forward as shown.
4) Extend arm back keeping elbows straight and moving only at the shoulder joint.
5) Return to start position.
6) Remember to keep elbow close to body. Keep back and head straight. This exercise can be done bilaterally.
Scapular retractions - prone
1) Lie face down on floor, bench, or stability ball.
2) Start position: Position arms perpendicular to body like the letter “T” with thumbs pointing up and elbows straight.
3) Raise arms up by squeezing shoulder blades together.
4) Return to start position.
5) Remember to keep head in neutral position. If positioned on floor or bench, place a rolled towel under forehead.
Prone shoulder extensions
1) Lie face down on floor, bench, or stability ball.
2) Start position: Position arms to side of body with thumbs pointing down.
3) Raise arms up toward hips and squeeze shoulder blades together at top of movement.
4) Return to start position.
5) Remember to keep head in neutral position. If positioned on floor or bench, place a rolled towel under forehead.
Shoulder flexion - supraspinatus
1) Stand with feet shoulder width apart and knees slightly bent.
2) Start position: Grasp dumbbells with thumbs pointing down with arms hanging halfway between hip and naval.
3) Raise arm to shoulder level keeping elbows straight and thumbs down.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position. Keep shoulders stabilized by squeezing shoulder blades together.
