Coach’s Throwing Program

            Northview Baseball

5-Week Throwing Program for Pitchers and Position Players

Follow this five-week throwing program and your arm will be primed for tryouts starting on January 16. Try to throw with a limited arc on the baseball, and use proper throwing mechanics by taking a small crow hop with each throw. It’s OK if a player has to bounce the ball to his partner, particularly at the start of the throwing program.

Week 1:   

Long Toss (LT) 3 x days @

– 60 x 20 throws

– 90 x 20 throws

– 120 x 15 throws

– 150 x 15 throws

***Pull-Down Phase – work way back in w 5 throws at each distance; increase velocity

Pitcher: Flat-ground Bullpen @ 30-45 p FB/CH

 

Week 2:

LT 3 x days @

– 60 x 20 throws

– 90 x 20 throws

– 120 x 15 throws

– 150 x 15 throws

– 150+ x 10 throws

***Pull-Down Phase – work way back in w 5 throws at each distance; increase velocity

Pitcher: Flat-ground Bullpen @ 40-50 p FB/CH

 

Week 3:  

LT 3 x days @

– 60 x 20 throws

– 90 x 20 throws

– 120 x 15 throws

– 150 x 15 throws

– 150+ x 10 throws

***Pull-Down Phase – work way back in w 5 throws at each distance; increase velocity

Pitcher: Flat-ground Bullpen @ 40-50 p FB/CH

 

Week 4:    

LT 3 x days @

– 60 x 20 throws

– 90 x 20 throws

– 120 x 15 throws

– 150 x 15 throws

– 150+ x 10 throws

***Pull-Down Phase – work way back in w 5 throws at each distance; increase velocity

Pitcher: Mound Bullpen 2 @ 30-45 p ALL

 

Week 5:            

LT 3 x days @

– 60 x 20 throws

– 90 x 20 throws

– 120 x 15 throws

– 150 x 15 throws

– 150+ x 20 throws

***Pull-Down Phase – work way back in w 5 throws at each distance; increase velocity

Pitcher: Mound Bullpen 1 @ 60 p ALL; Flat-ground Bullpen @40-50p FB/CH

 

***T R Y O U T S  S T A R T- 1/16/18***

ONE ‘V1EW