Progressive throwing routine in January

Week 1  25 throws 2x a week from 60 feet  

Week 2 25 throws 1- 2 sets from 60 feet  

Week 3  25 throws 1-2 sets from 90 feet  

Week 4  25 throws 2 sets from 120 feet  

Week 5  25 throws 2 sets from 150 feet   

Week 6  Flat ground bullpen 25-40 pitches  

Week 7 and 8  Mound bullpen 

  **Spring scrimmages**   

Week 1 25-35 pitches days - minimum rest 4 days   

Week 2  30-40 pitches minimum rest 4 days  

Week 3 30-50 pitches minimum rest 4 days  


Week 1  35-55 pitchers minimum rest 4 days  

Week 2  40- 60 pitches minimum rest 4 days  

Week 3-5  60-80 pitches minimum rest 5 days  

Playoffs 60-100 pitches minimum rest 5 days

 •Arm strength needs to be progressively built up. (You would never squat 300 pounds before starting off with lighter weights)  

•More emphasis on core and lower half involvement to deliver the power.  

•Build the lower traps, rhomboids and rotator cuff muscles using light weights and controlled movements.  

•Back hip attacks the mitt.

•Pre and Post band workouts and conditioning after a pitching performance.  

• The ASMI reports that teenage athletes that routinely throw over 80 pitches a game are at a higher risk for injury - growth plates are not fully formed until 16- 18 years old, so less is more until you are more skeletally mature.  

Seek out articles from the American Sports Medicine Institute (ASMI) regarding light ball training.

Prevent Injuries

•More than 100+ pitched innings per year for youth and amateurs are more likely for injury.

•120-150 degrees of shoulder abduction are the safest arm angles when throwing.

•36x more likely for an injury when pitching with arm fatigue.

•Averaging 80+ pitches a game – 4x greater risk of injury.

•The more rest days between starts the better. 

•Too many max effort pitches, throw change-ups for deception and to limit arm stress!

.•Kids that think they are throwing 50% effort are really at 80%, you can use a radar gun to measure their effort and to prevent overtraining. 

•Long toss over 180 feet puts more stress on the elbow. Don’t overthrow from these distances. Max effort long toss has the same effect as max effort pitches. I feel long toss up to 180' helps with weight transfer and arm conditioning.

Growth plates (soft, non cured bone) are 5x weaker than muscles and ligaments.  Light and heavy ball training causes more stress on the elbow and is not recommended until 17 or older.

A 140 pound athlete needs 140 grams of protein per day to stay strong and to prevent injuries. Drink Super Powder Pre-game. Power Arm Recovery Post-game.  Eat our protein snacks any time.

•Elbow and shoulder injuries have a high correlation with limited hip mobility and strength (A common cause of a sore arm, stretch/ strengthen the HIPS!).

•Pitchers with weak posterior chain muscles (decelerators) are 80% more likely for injury (perform the iron scap protocol from crossover symmetry.) 

•Early trunk rotation causes early elbow extension and pain.

•Thoracic extension, neck and shoulder flexibility are an essential part of the kinetic chain 

•Take 3 months away from the sport 

•Do body weight exercises for kids 14 and under and it’s never too early to start 

•Elite pitchers are explosive, and have great 10 yard dash times and grip strength 

•Elite hitters have strong back muscles.

Sources: American Sports Medicine Institute (AMSI)

Pro Baseball Chiropractic Society (PBCS)