Here is an outline of Matt’s supervised, off-season rehab throwing program which is performed in conjunction with the Tuff Cuff program, individual pitching mechanics training and strength/conditioning work:
Goals
- A detailed throwing program to build Matt’s arm to meet the demands of a long spring and summer of pitching.
- Each week we will add more volume and further distances: When he can air it out for a bunch of throws into the net without fatigue or pain, then he will begin throwing from the mound again.
- There must be a day off in between throwing sessions to continue to progress.
Stage #1 (Perform 2x per week with at least 1 day off in between)
Warmups at 30 feet: 5 throws facing partner, 5 scap pinch throws, 5 step backs.
10 throws at 45 feet: 5 figure eights, 5 wide stride
10 throws at 60 feet: 5 hot feet, 5 step backs
- Focus on driving off back side, and keeping a strong front side to an
aggressive tight glove tuck - Remember to push hard over your front leg, no “flying out”!
DirtDog Baseball 
Thank you for the post. This is the first time I’ve visited your site. Good stuff.
Great info and instructions for an off-season throwing program.
Do you have any rehab instructions for baseball hitters who may have had issues with a shoulder injury?