An 8-week baseball off-season throwing program designed for pitchers and position players aiming to increase control, velocity, and maintain arm health. We will incorporate weighted ball exercises, long toss simulations, and structured throwing progressions to maximize performance. Whether you're looking to sharpen your command, add a few MPH to your fastball, or build overall arm strength, this program will help you elevate your game while ensuring your arm stays strong and healthy for the season ahead. Each player will receive a personal throwing plan to help them prepare outside of the clinic sessions.
Week-by-Week Plan:
Week 1: Initial Assessment and Mobility
Conduct a thorough assessment of mechanics and arm health, while focusing on mobility exercises and introducing light throwing.
Week 2: Establishing Solid Mechanics
Refine throwing mechanics with targeted drills, building a foundation for both control and velocity, using light weighted ball exercises.
Week 3: Arm Strengthening and Light Long Toss
Gradually introduce long toss simulations and incorporate more arm-strengthening drills, focusing on maintaining proper form and consistency.
Week 4: Building Distance and Strength
Increase long toss distance and intensity, while continuing to focus on control and incorporating progressive weighted ball routines.
Week 5: Velocity Development and Control
Shift focus to increasing throwing velocity, using advanced weighted ball exercises and ensuring mechanics remain strong and efficient.
Week 6: Game Simulation and High-Intensity Throws
Implement high-intensity throwing sessions, simulating game-like scenarios to build confidence in both velocity and command.
Week 7: Peak Velocity and Command Refinement
Push towards peak velocity while refining control and precision, continuing advanced throwing drills and long toss at full intensity.
Week 8: Recovery and Maintenance for Season Readiness
Emphasize recovery, arm health, and maintenance routines, ensuring players are in optimal condition for the upcoming season.