Throwing Program – Bullpen 1 (ages 14-16)

The program below is intended for 14 – 16 year olds and is “a part” of a 4-week throwing schedule.  It utilizes both under and over-weighted plyo balls for pitchers who are physically mature, physically healthy and pain free with a good base foundation of strength.

Given the target age group, with the exception of Marshalls and Reverse Throws (which are never thrown will full intent), we are limiting the use of plyo balls to 3.5 – 7 oz. only.

Notes – Must Read:

    • Main focus is bullpen
    • Use long toss (out) and pull-downs (back) as warm-up
    • Your max long toss distance below is determined by your max velo off the mound and intensity for the day
    • 10-15 minutes typical for long toss (out and back)
    • More change-ups at farther distances
    • Be ready for mound work, do not over exert during long toss


Plyo Balls (85-95% intensity):

Long Toss (10-15 minutes):

5 oz.

    • Max velo 80 mph –  240 ft. max distance
      Max velo 75 mph –  225 ft. max distance
      Max velo 70 mph –  205 ft. max distance
      Max velo 65 mph –  180 ft. max distance
    • Stretch-out Phase (out)
      • 3 throws at 60 ft.
      • Begin at 30 ft. then advance 8-10x at increments of approximately 20 ft. each, to get to your max distance
      • 3 throws at every increment
    • Pull-down Phase (back) – 1 throw at each of the increments above

Mound Work:

    • Set 1 pitch count – 10-15 off the mound @ 85-95% intensity (mix pitches)
    • Set 2 pitch count – 10-15 off the mound @ 85-95% intensity (mix pitches)

Post Throwing:


Disclaimer: Any application of the recommendations set forth in this guide is at the reader’s discretion and sole risk. The information offered is intended for those athletes in good health. Anyone with medical problems of any nature should see and consult a physician before starting any exercise program. Even if you have no known health problems, it is advisable to consult your doctor before making major changes in your lifestyle.

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