Throwing Program – Maintenance 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:

    • Maintenance days do not include mound work or pull-downs
    • 10-15 minutes typical for long toss
    • Your max long toss distance below is determined by your max velo off the mound and intensity for the day
    • Long toss includes stretch out and cool-down
    • Get air underneath throws during stretch-out phase
    • More change-ups at farther distances
    • Use cool-down phase portion of long toss to work on off-speed


Plyo Balls (60-70% intensity):

Long Toss (10-15 minutes):

5 oz.

    • Max velo 80 mph – 225 ft. max distance
    • Max velo 75 mph – 210 ft. max distance
    • Max velo 70 mph – 195 ft. max distance
    • Max velo 65 mph – 170 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
    • Cool-down Phase (back)
      • 90 feet / 8 throws
      • 75 feet / 8 throws
      • 60 feet / 8 throws

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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