Arm Care Plan: Pitching Recovery Task List

Day one after throwing:

1. NO LONG TOSS. max distance should be at 30 yards and make sure to have a good sweat going before you pick up a baseball
2. 20 minute cardio
3. Band work for 3 sets of 20 reps (internal rotation, external rotation, pull band back to release point)

Day two after throwing:

1. Throwing distance should be no further than 50 yards
2. Band work for 3 sets of 20 reps (internal rotation, external rotation, pull band back to release point)
3. Jobes with 3-5 lb weights- 3 sets of 20 reps
4. 20 minute cardio to get rid of any soreness that is remaining
5. Towel Drills for 10 minutes- work on balance point and direction by working off of a straight line

Day three after throwing:

1. Long toss of 60 -70 yards for no more than 5 throws at 70 yards. Ease your way back to that distance and stay at 70 yards for only 3-4 throws and then slowly work your way back in towards your partner. At max distance you should have a high arch on your throws, from 40 yards and closer the ball should be on a line.
2. End with a light flat pen session- no more than 20 pitches to throwing partner.
3. Jobes with 3-5 lb weights- 3 sets of 20 reps
4. Throwing band work for 3 sets of 20 reps (internal rotation, external rotation, pull band back to release point)

Day four after throwing:

1. FYA- follow your arm day:

If your arm is a little sore do not do long toss.

If it feels great and you are not throwing in a game the following day- slowly work out to max distance and make 3 throws from there and then slowly work your way back in and end with a light flat pen- no more than 20 pitches.

If you are throwing in a game the following day- work out to 50 yards, throwing on a line and then work your way back in.

1. 20 minute cardio
2. Throwing band work for 3 sets of 20 reps (internal rotation, external rotation, pull band back to release point)
3. Towel Drills for 10 minutes- work on balance point and direction by working off of a straight line

The rest of the days in between starts or relief appearances:

FYA (follow your arm) the rest of the days

If you still have arm soreness you need to continue to do: \41 cardio, band work and weights to recover.