Away We Go!

Hi guys (and gals).  I have to say, I'm really excited for this upcoming season for all the players who have been working their tails off this off season.  I've been working with a lot of pitchers in the gym and have seen some tremendous strength gains, regained range of motion (ROM) in their throwing shoulders and hips, and flexibility that some players never thought they'd see.  On top of that, throwing will start for the pitchers I work with this weekend.  Needless to say, this is my favorite time of year because you can really start to see things come together for the guys who have been putting in the effort that's needed to play at the next level.  With that said, I want to talk about the throwing progression you should be making (or your son should be making) over the next couple of months.  Keep in mind that less is more, especially through November and December.  Make the work you put in efficient and don't go overboard with your work load.  For those of you that I can't get to, here is an example of how the guys will progress over the next 14 weeks leading up to tryouts and the beginning of the season:

November (2 Weeks)

• Throw once a week.
• Start with flat ground work at 45 feet for remainder of November
• Make 80-100 throws, including Warm Up throws (which will be between 25-40 throws)
• Throw nothing but 4 seam and 2 seam fastballs.  Work on hitting both sides of the plate consistently

December (4 Weeks)

• Throw twice a week the first 2 weeks, 3 times a week the last 2 weeks.
• Throw 45 feet flat the first week and 60 feet flat the last 3 weeks.
• During the first 2 weeks, make 80-100 throws including warm ups.
• The last 2 weeks, increase the work load to 100-120 throws, including warm ups.  Take the third day of the week to stretch it out to 90-120 feet outdoors (WEAR SLEEVES!) until you feel fatigued.  As soon as you feel that fatigue set in, shut it down, stretch, and call it a day.
• Stick with the 4 seam and 2 seam fastball until the last week of the month, where you can start mixing in change ups.

January (4 Weeks)

• Throw 3 times a week the first 2 weeks, throwing 60 feet flat indoors twice a week, once a week outdoors at 90-120 to fatigue (WEAR SLEEVES!).  Work both fastballs and your change up.
• Throw 3 times a week the last 2 weeks, throwing 60 feet flat indoors the third week, 60 feet on the mound the fourth week, and once a week outdoors at 120-150 feet to fatigue (YOU ALREADY KNOW!).

February (4 Weeks)

• This is when it gets a little hairy.  You have to work within the frame work of your high school team's throwing program.  With that said, you should be throwing at least once a week on the mound from 60 feet, starting with a pitch count of 30-40 pitches in the first 2 weeks.  Work every pitch you throw.  Long toss once a week from 120-180 feet to fatigue.  Work flat ground at 45 feet indoors at least once a week to work on your "stuff."
• The last 2 weeks of the month, work your pitch count up to 50 pitches in the third week off the mound, and 60 pitches the fourth week off the mound.  Throw long toss once a week, trying to work from 150-210 feet to fatigue.  Throw flat ground at 45 feet once a week.

March (2-3 Weeks)

• Throw 60 pitches the first week with your mound work.  Long toss between 180-240 feet to fatigue once a week.  Flat ground work at 45 feet once a week.
• Throw 70 pitches the last 1 or 2 weeks leading into tryouts, throw all of your pitches.  Long toss once or twice a week between 210-270 feet to fatigue.  Work in flat ground at 45 feet once or twice a week.

So there you have it.  That's a basic template, but keep in mind that each player will be different.  The best advice I can give you is to listen to your body.  If you feel good, push it a little bit.  If you're feeling worn out, back off a little bit.  One other thing to keep in mind with your mound work:  Throw between 12-20 pitches, take a break, throw 12-20 pitches, take a break, etc.  You don't want to throw more than 20 pitches per set because you will RARELY DO IT IN A GAME!  Work within a format that will have you as close to game situations as possible.

For any questions, comments, or inquiries, you can email me at aceselite@gmail.com.  Thanks for stopping by and have a great week!

-Chris