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.
Plyo Balls (55-65% intensity):
- 1 lbs. / 8 reps
- 7 oz. / 8 reps
- Reverse Throws
- 1 lbs. / 20 reps
- Light catch at 50% effort – No more than 30 throws
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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