Throwing Program – Maintenance 1

The program is part of a 4-week throwing schedule and it utilizes both under and over-weighted plyo balls and it is intended for older pitchers (17 and older), physically mature, healthy and pain free with a good base foundation of strength.

There are many considerations when working with weighted balls (WBs), one of which is a thorough physical assessment.  In the absence of such an assessment, we have limited the max weight of plyo balls for most drills at 7 oz. in this program.  If you are considering higher weights, we strongly urge you to get an assessment (in either case, we don’t exceed 9 oz. on drills with the exception of Marshalls and Reverse Throws).

Notes – Must Read:

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


Plyo Balls (60-70% intensity):

Long Toss (10-15 minutes):

5 oz.

    • Max velo 95 mph – 290 ft. max distance
    • Max velo 90 mph – 265 ft. max distance
    • Max velo 85 mph – 240 ft. max distance
    • Max velo 80 mph – 225 ft. max distance
    • Stretch-out Phase (out)
      • 3 throws at 60 ft.
      • Begin at 30 ft. then advance at 10-12x at increments of approximately 20 ft. each, to get to your max distance
      • 3 throws at every increment
    • Cool-down Phase (back)
      • 90 feet / 10 throws
      • 75 feet / 10 throws
      • 60 feet / 10 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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