Pitchers: Throwing Program
Jobe and Schwab
Step 1 Toss the ball
(no wind-up) against a wall on alternate days. Start with 25 to 30
throws, build up to 70 throws and gradually increase throwing
distance.
|
Number of Throws
|
Distance (feet)
|
20
|
20 (warm-up)
|
25 to 40
|
30 to 40
|
10
|
20 (cool-down)
|
Step 2 Toss the
ball (playing catch with easy wind up) on alternate days.
|
Number of Throws
|
Distance (feet)
|
10
|
20 (warm-up)
|
10
|
30 to 40
|
30 to 40
|
50
|
10
|
20 to 30 (cool-down)
|
Step 3 Continue
to increase throwing distance while still tossing the ball with an
easy wind-up.
|
Number of Throws
|
Distance (feet)
|
10
|
20 (warm-up)
|
10
|
30 to 40
|
30 to 40
|
50 to 60
|
10
|
30 (cool-down)
|
Step 4 Increase
throwing distance to maximum of 60 feet.
Continue tossing the ball with an occasional throw at no more than half
speed.
|
Number of Throws
|
Distance (feet)
|
10
|
30 (warm-up)
|
10
|
40 to 45
|
30 to 40
|
60 to 70
|
10
|
30 (cool-down)
|
Step 5 Gradually
increase distance to a maximum of 150 feet.
Phase 5-1
|
Number of Throws
|
Distance (feet)
|
10
|
40 (warm-up)
|
10
|
50 to 60
|
15 to 20
|
70 to 80
|
10
|
50 to 60
|
10
|
40 (cool-down)
|
Phase 5-2
|
Number of Throws
|
Distance (feet)
|
10
|
40 (warm-up)
|
10
|
50 to 60
|
20 to 30
|
80 to 90
|
20
|
50 to 60
|
10
|
40 (cool-down)
|
Phase 5-3
|
Number of Throws
|
Distance (feet)
|
10
|
40 (warm-up)
|
10
|
60
|
15 to 20
|
100 to 110
|
20
|
60
|
10
|
40 (cool-down)
|
Phase 5-4
|
Number of Throws
|
Distance (feet)
|
10
|
40 (warm-up)
|
10
|
60
|
15 to 20
|
120 to 150
|
20
|
60
|
10
|
40 (cool-down)
|
Step 6 Progress to
throwing off the mound.
Try to use proper body mechanics, especially when throwing off the mound:
Stay on top of the ball.
Keep the elbow up.
Throw over the top.
Follow through with the arm and trunk.
Use the legs to push.
Phase 6-1
|
Number of Throws
|
Distance (feet)
|
10
|
60 (warm-up)
|
10
|
120 to 150
|
30
|
45 off the mound
|
10
|
60 off the mound
|
10
|
40 (cool-down)
|
Phase 6-2
|
Number of Throws
|
Distance (feet)
|
10
|
50 (warm-up)
|
10
|
120 to 150
|
20
|
45 off the mound
|
20
|
60 off the mound
|
10
|
40 (cool-down)
|
Phase 6-3
|
Number of Throws
|
Distance (feet)
|
10
|
50 (warm-up)
|
10
|
60
|
10
|
120 to 150 (lobbing)
|
10
|
45 (off the mound)
|
30
|
60 (off the mound)
|
10
|
40 (cool-down)
|
Phase 6-4
|
Number of Throws
|
Distance (feet)
|
10
|
50 (warm-up)
|
10
|
120 to 150 (lobbing)
|
10
|
45 (off the mound)
|
40 to 50
|
60 (off the mound)
|
10
|
40 (cool-down)
|
If phase 6-4 is completed without pain or discomfort
and the pitcher is throwing at approximately
3/4 speed, pitcher can proceed to Step 7-A Up/Down Bullpens-which simulates
a game situation.
The pitcher rests between series of pitches to reproduce the rest period
between innings.
Step 7 Up/Down Bullpens (1/2 to 3/4 speed)
Day 1
|
Number of Throws
|
Distance (feet)
|
10 warm-up throws
|
120 to 150 (lobbing)
|
10 warm-up throws
|
60 (off the mound)
|
40 pitches
|
60 (off the mound)
|
Rest 10 minutes
|
|
20 pitches
|
60 (off the mound)
|
Day 2-Off
Day 3
|
Number of Throws
|
Distance (feet)
|
10 warm-up throws
|
120 to 150 (lobbing)
|
10 warm-up throws
|
60 (off the mound)
|
30 pitches
|
60 (off the mound)
|
Rest 10 minutes
|
|
10 warm-up throws
|
60 (off the mound)
|
20 pitches
|
60 (off the mound)
|
Rest 10 minutes
|
|
10 warm-up throws
|
60 (off the mound)
|
20 pitches
|
60 (off the mound)
|
Day 4-Off
Day 5
|
Number of Throws
|
Distance (feet)
|
10 warm-up throws
|
120 to 150 (lobbing)
|
10 warm-up throws
|
60 (off the mound)
|
30 pitches
|
60 (off the mound)
|
Rest 8 minutes
|
|
20 pitches
|
60 (off the mound)
|
Rest 8 minutes
|
|
20 pitches
|
60 (off the mound)
|
The pitcher is now ready to begin a normal routine,
from throwing batting practice to pitching in the bullpen. The trainer
or physical therapist can and should adjust this program as needed.
Each step may take more or less time than listed, and the trainer,
physical therapist, and physician should monitor the program. The
pitcher should work hard, but should not overdo it.
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