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Information for Clinicians and Patients

30 Day Pre-Season Throwing Routine

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With the baseball season right around the corner, it’s time to get that arm ready for throwing. If you or your son or daughter have not been throwing, now is a good time to start an interval throwing program to build arm strength and endurance for the season.

As you being a throwing program, please consider these parameters and requirements before progressing to the next step:

  • Throwing should be pain free at all times. If there is normal muscle soreness, you may continue to proceed with the throwing program as instructed.

  • If pain or soreness persist, do not proceed and consult with an appropriate health care provider.

  • A active stretching or warm-up activity should be completed prior to throwing each session.

  • There should be a minimum of one day off between throwing sessions.

  • The thrower should be participating in an arm care program for strengthening and mobility. If the thrower is not participating, please consult with a professional to provide you a program

Here is a simple 30 day throwing program to get you ready for the season:

Week 1

  • Day 1: 20 throws at 45 feet, 20 throws at 60 feet

  • Day 2: 20 throws at 45 feet, 20 throws at 60 feet, 10 throws at 90 feet

  • Day 3: 20 throws at 45 feet, 20 throws at 60 feet, 20 throws at 90 feet

Week 2

  • Day 1: 20 throws at 45 feet, 20 throws at 60 feet, 20 throws at 90 feet, 10 throws at 120 feet

  • Day 2: 20 throws at 45 feet, 20 throws at 60 feet, 20 throws at 90 feet, 15 throws at 120 feet, 10 throws at 60 feet

  • Day 3: 20 throws at 45 feet, 20 throws at 60 feet, 20 throws at 90 feet, 20 throws at 120 feet, 10 throws at 60 feet

Week 3

  • Day 1: 10 throws at 45 feet, 20 throws at 60 feet, 20 throws at 90 feet, 10 throws at 120 feet, 10 throws at 150 feet, 10 throws at 60 feet

  • Day 2: 10 throws at 45 feet, 20 throws at 60 feet, 20 throws at 90 feet, 10 throws at 120 feet, 10 throws at 150 feet, 10 throws at 90 feet, 10 throws at 60 feet

  • Day 3: 10 throws at 45 feet, 20 throws at 60 feet, 20 throws at 90 feet, 10 throws at 120 feet, 10 throws at 150 feet, 15 throws at 90 feet, 15 throws at 60 feet

Week 4

  • Day 1: 10 throws at 45 feet, 20 throws at 60 feet, 20 throws at 90 feet, 10 throws at 120 feet, 10 throws at 150 feet, 10 throws at 90 feet, 10 throws at 60 feet

    • Pitchers: 15 throws flat ground bullpen, at 50-75%, fastballs and changeups only

  • Day 2: 10 throws at 45 feet, 20 throws at 60 feet, 20 throws at 90 feet, 15 throws at 120 feet, 10 throws at 150 feet, 10 throws at 90 feet, 10 throws at 60 feet

  • Day 3: 10 throws at 45 feet, 20 throws at 60 feet, 20 throws at 90 feet, 10 throws at 120 feet, 10 throws at 150 feet, 15 throws at 90 feet, 15 throws at 60 feet

    • Pitchers: 15 throws flat ground bullpen, 75% intensity, fastball and changeups only

If you have any questions, please do not hesitate to contact Matt at Finish Strong Physical Therapy at any time.

This text, images, videos, and other materials have been provided as general information for exercise and rehabilitation and are intended for educational purposes. Any individual beginning mentioned, or beginning any other exercise program, should first consult with a qualified health professional. Discontinue any exercise that causes discomfort and/or dysfunction and consult with a qualified medical professional.

Matthew Somma