Pitchers Guide to In Season Throwing Programs
Pitchers not following an in season throwing program is a common worry. We recently explained how to undertake a throwing program for the off season and how to prepare for the new season. If you've improved arm strength and endurance in the offseason, a well-executed in season throwing regimen will keep your arm healthy.
Starters and relievers have different in season training needs. We have programs specific to either starters or relievers. The following in season throwing program will teach you how to keep your arm in top shape as a pitcher, whatever your role.
Saturday Starter (4+ Innings)
Game Day: 15 minute run post outing/ jobe exercises/ stretch
Sunday: jobe exercises/ 25 minute run/ 10 100ft sprints/ Core workout (planks, side planks, superman, medicine ball slams) light toss
Monday: 6 bow arrows (jog pole to pole on the warning track then sprint back across the field)
Walking lunges 100ft 4times/4 sets of 10 squat jumps/ 4 sets of 60ft frog jumps/ flat ground spins( breaking ball and change ups) and pick offs
Tuesday: 10 poles/ long toss/ flat ground + pitching drills/ jobe exercises/ core exercises (trunk turns with medicine ball, Rock drill with medicine ball, medicine ball slams, medicine ball squat throws)
Wednesday: 10 jog sprint jog poles 25-30 pitch bullpen/ walking lunges 60ft each way 2times (forward, sideways, backward)/wall sits 3 sets of 45 seconds/ 60ft frog jumps/ 3 sets of 10 squat jumps
Thursday: 20 minute run/8 90ft sprints/ jobe exercises/ pitching drills and no more than 100ft throwing
Friday: 6 poles bands light bullpen 8-12 pitches be ready for Saturday!!!
Sunday Starter (4+ Innings)
Game Day: 15 minute run post outing/ jobe exercises/ stretch
Monday: jobe exercises/ 25 minute run/ 10 100ft sprints/ Core workout (planks, side planks, superman, medicine ball slams) light toss
Tuesday: 6 bow arrows (jog pole to pole on the warning track then sprint back across the field)
Walking lunges 100ft 4times/4 sets of 10 squat jumps/ 4 sets of 60ft frog jumps/ flat ground spins( breaking ball and change ups) and pick offs
Wednesday: 10 poles/ long toss/ flat ground+pitching drills/ jobe exercises/ core exercises (trunk turns with medicine ball, Rock drill with medicine ball, medicine ball slams, medicine ball squat throws)
Thursday: 10 jog sprint jog poles 25-30 pitch bullpen/ walking lunges 60ft each way 2times (forward, sideways, backward)/wall sits 3 sets of 45 seconds/ 60ft frog jumps/ 3 sets of 10 squat jumps
Friday: 20 minute run/8 90ft sprints/ jobe exercises/ pitching drills and no more than 100ft throwing
Saturday: 6 poles bands light bullpen 8-12 pitches be ready for Sunday!!!
Relievers (3 innings or less) Back to Back Days
Day one: run 20 min/ jobe exercises/ stretch
Day two: run 4 poles and 4 90ft sprints/ throw a 50ft flat ground 8-12 pitches pre game/ post game run 20 min/ jobe exercises/ stretch
Monday: jobe exercises/ 25 minute run/ 10 100ft sprints/ Core workout (planks, side planks, superman, medicine ball slams) no throw
Tuesday: 12 120ft sprints/ Walking lunges 100ft 4times/4 sets of 10 squat jumps/ 4 sets of 60ft frog jumps/ flat ground spins( breaking ball and change ups) and pick offs
Wednesday: 6 bow arrows (jog pole to pole on the warning track then sprint back across the field)/ core medicine ball workout (trunk turns with medicine ball, Rock drill with medicine ball, medicine ball slams, medicine ball squat throws)/ long toss/ pitching drills
Thursday: 8 poles/ jobe exercises/ bullpen/ walking lunges 60ft each way 2times (forward, sideways, backward)/wall sits 3 sets of 45 seconds/ 60ft frog jumps/ 3 sets of 10 squat jumps/ stretch
Friday: 6 poles 6 90ft sprints/ light flat ground + pitching drills/ stretch be ready for the weekend!!!