Baseball Tips

PITCHING/THROWING PROGRAM FOR OFF-SEASON

PITCHING/THROWING PROGRAM FOR OFF-SEASON


(DEC 16th-FEB 7th)


MONDAYS:
(1) Light jog half-mile.

(2) 10 minute stretch...
upper and lower body.

(3) 12 minute Long toss.
(40 to 50 tosses total) Start nice and easy from 60ft, move back to 90ft, move back to 120ft, 150ft, 180ft, 210ft and so on. A comfortable distance for you and your arm. Don't over do it. Don't throw the ball on a line. The arc of the baseball when you release it should have a small arch. So again, not on a line, and not to the moon. Somewhere in between.

(4) 200 Abs.

(5) Lower leg work... lunges, squats. Something you like to get your legs strong.

(6) Ice if you like, or need.


WEDNESDAYS:

(1) Light jog half-mile.

(2) 10 minute stretch...
upper and lower body.

(3) 12 minute Bullpen, off a mound...
(6 minutes from the Windup, 6 minutes from the Stretch-Working at 75% of effort)

-Working on feeling tall over the rubber.

-Working on great balance and being able to repeat you delivery.

-Working down the line to and through your catcher or screen that your throwing to.
(No wasted motion)

(4) 200 Abs.

(5) 12 40yd sprints.

(6) 2 Rounds of 15 Reps Cuff Work with 3lbs weights.

(7) Ice if you like, or need.


FRIDAY'S:

(1) Light jog half-mile.

(2) 10 minute stretch...
upper and lower body.

(3) 12 minute Long toss. (40 to 50 tosses total) Start nice and easy from 60ft, move back to 90ft, move back to 120ft, 150ft, 180ft, 210ft and so on. A comfortable distance for you and your arm. Don't over do it.
Don't throw the ball on a line. The arc of the baseball when you release it should have a small arch. So again, not on a line, and not to the moon. Somewhere in between.

(4) 200 Abs.

(5) Lower leg work... lunges, squats. Something you like to get your legs strong.

(6) Ice if you like, or need.


IF YOU ARE HITTER ALSO...

Tuesdays and Thursdays you would take 50 swings off Tee, or Pitching Machine. And take 50 ground balls and or 25 fly balls. To keep those skills sharp.


-ROCKET-

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