Off-Season Rehab Throwing Program Stage #4

Matt’s supervised, off-season rehab throwing program continues, building on established endurance. 

Stage #4 (Perform 3x per week with at least 1 day off in between)

Start session with drills to warm-up. Also use resistance bands.

Warmups at 30 feet: 5 throws facing partner, 5 scap pinch throws, 5 slow follow-thru, 10 one knee.

10 throws at 45 feet: Alternating figure eights and step-backs. (WIDE stride on figure eights and LONG stride on step-backs w/ stride leg staying on ground).

6 throws at 60 feet: Step-behinds to balance.

6 throws at 90 feet: 3-steps back per throw drill.

6 throws at 120 feet: Simulated ground ball to aggressive front side

6 as far as you can throw it: Simulated ground ball to aggressive front side.

1 throw at each distance coming in: Focus on leading with the logo on the front of your shoe and not “flying open” with that front side. Maintain side profile until landing front foot at last second with hip rotation.

6 nice and easy throws from 60 feet on flat ground: Work on mechanics (Full coil, back leg push-off and maintain side profile until landing front foot at last second with hip rotation).

Note on driving out and down the mound:

  • Push off the rubber at peak leg lift (when the side of the pivot
    foot is against the rubber) with a small, sideways push performed by the hip abductor to initiate movement. This will create momentum while the hip is still closed.

Finish with sleeper stretch and forearm stretch.

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