Off-Season Throwing Program Phase #2

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

Warmups at 20 feet: 10 wide-stance throws facing partner, 15 one-knee throws.

10 Throws at 45 feet (ball in back and front, don’t go past front ball): 10 figure-eight throws.

10 throws at 60 feet: 10 jump-backs

15 throws at 75 feet: 15 cross-behinds with arm swings

Focus Points

  • Drive off back side, strong front glove side to a tight finish.
  • Stick the finish. NO CHASING! Stick the landing on each throw.
  • Do workout after program.
  • Add light shoulder work in after throwing (stabilizations or light tube work for bloodflow only).
  • There must be a day off in between throwing sessions to continue to progress.

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