When it comes to coaching youth pitchers, structure isn’t just helpful it’s essential. As a coach specializing in left-handed pitching and kinesiology-based training, I’ve seen how a well-designed weekly throwing plan builds confidence. It will protect the arm and help young athletes train with purpose. This blueprint blends technical mechanics, dynamic movement prep, and mental development to create long-term results.
Whether you’re a parent helping your athlete stay on track, or a coach seeking more intentional programming, this guide offers a practical flow for all. From agility ladder drills to resistance band routines, I personally use each of these elements in my training environment.
The 7-Day Throwing Plan
Day 1 – Game Day: Execute and Recover
Focus: Compete confidently with full-body prep and post-game care
• Warmup: Agility ladder high-knee runs and band external rotations to fire up speed and shoulder stability
• Throwing: Full intensity, with careful pitch count tracking and mid-game check-ins
• Recovery: Light jog, static stretching, journaling, hydration
Day 2 – Recovery Day: Flush and Reflect
Focus: Reduce soreness and reinforce mobility
• Activity: Light cardio and diaphragmatic breathing
• Throwing: None or gentle toss at 30–45 feet
• Tools: Band pull-aparts and overhead lat stretches to restore range
Day 3 – Return to Toss: Rebuild Rhythm
Focus: Reintroduce mechanics and coordination
• Throwing: Long toss progression (45–90 ft) plus towel drills to cue extension
• Drills: Shuffle throws, resistance band scap activation
• Movement: Ladder lateral in-outs to train footwork precision
Day 4 – Bullpen Session: Intentional Intensity
Focus: Throw with focused effort and strategic feedback
• Throwing: 20–25 pitch bullpen at 80–90% intensity, sequencing pitches intentionally
• Prep: Single-leg ladder hops and band work for stride loading
• Conditioning: Sprint intervals to simulate in-game fatigue
Day 5 – Skill Work: Expand and Sharpen
Focus: Reps that strengthen mechanics and confidence
• Throwing: Flat-ground reps, pickoff footwork, PFPs
• Drills: Glove-side control and hip-shoulder separation with ladder fielding reps
• Mindset: Visualization and affirmation work
Day 6 – Mobility & Recovery: Restore and Reset
Focus: Maintain flexibility and prevent overuse
• Activity: Flow-based mobility circuit with band integration
• Throwing: Optional light toss
• Coaching Note: Encourage players to track their own soreness and mindset
Day 7 – Rest or Light Toss: Listen to the Body
Focus: Rebuild or recharge
• Throwing: Short toss (30 ft) if the athlete feels fresh, otherwise full rest
• Recovery: Contrast bath or light yoga; review weekly goals
Coach Josh Jorgensen is a youth pitching specialist and kinesiology student based in California. His coaching philosophy blends evidence-based training with motivational outreach, helping athletes build confidence, protect their arms, and grow through setbacks.
You can view his profile HERE to book a session with him today!
