Fall 2008
Pitcher's Routine
Bullpen: 8 Poles
(Next day) Lighter catch: 30 min cardio
(2nd day after bullpen) Regular pitchers routine (can be removed if there is an off day): 300 yard shuttles.
(3rd day after bullpen) Long Toss: Intervals (2 X 800's, 4 X 400's, 6 X 200's)
(4th Day after bullpen) Regular throwing, extended flat ground: 15 min Cardio.
I would like them to loosen up every day with a routine that's designed to build arm strength and endurance:
Start at 45' and throw light.
Slowly back up to 60' going through their stretch at 50% throwing only fastballs and trying to hit spots.
Once completely loose, gradually back up taking a step back once every couple of throws. (At this point pitchers should be taking a crow hop...they only throw with a pitching motion at 60' or less)
Lengthen distance until they are 120' away and throw change ups on a line. If they aren't able to get a change-up 120' on a line then they can throw fastballs.
After a few good minutes at 120' have them gradually shorten to 60' and then practice all of their pitches (with 50% motion) throwing for spots.
Last modified: 03/16/2008 11:00 pm
