For those of you who are playing in winter leagues, I would recommend finding a minimum of at least one month in the offseason to leave the baseballs alone. Two- three months off from throwing a baseball would be ideal. You only have so many pitches and throws your arm can make in a year and it is vital to allow your arm to rest, even if it feels great, so it has time to recover. Players who have no offseason will experience what is called a “dead arm”. It may or may not cause pain, but you will experience a drop in your velocity for seemingly no reason. All of the best pitchers find time to set the baseball down, get into the weight room to add muscles and then ease back into a throwing progression so they peak their performance at the right times of the year.
RTTP (Return to Throwing Progression):
- Warm -up till you get a sweat going
- Go through arm exercises- Arm circles, high fives, karate chops, swimming, hugging a tree, pull arm across chest, bend wrist back for forearm stretch, bend wrist down for forearm stretch
- Throwing progressions- Watch Video
https://sites.google.com/bhmschools.org/bisonpitching/pitching-videos?authuser=0
- Once completing throwing progressions ease your way back to 20 yards and stay there for 3 minutes of throwing (set a timer)
- Get a run in after throwing
Day 2- One to two days of rest
- Warm -up till you get a sweat going
- Go through arm exercises- Arm circles, high fives, karate chops, swimming, hugging a tree, pull arm across chest, bend wrist back for forearm stretch, bend wrist down for forearm stretch
- Throwing progressions- Watch Video
https://sites.google.com/bhmschools.org/bisonpitching/pitching-videos?authuser=0
- Once completing throwing progressions ease your way back to 30 yards and stay there for 3 minutes of throwing (set a timer)
- Get a run in after throwing
Day 3- One to two days of rest
- Warm -up till you get a sweat going
- Go through arm exercises- Arm circles, high fives, karate chops, swimming, hugging a tree, pull arm across chest, bend wrist back for forearm stretch, bend wrist down for forearm stretch
- Throwing progressions- Watch Video
https://sites.google.com/bhmschools.org/bisonpitching/pitching-videos?authuser=0
- Once completing throwing progressions ease your way back to 30 yards and stay there for 5 minutes of throwing (set a timer)
- Get a run in after throwing
Day 4- One to two days of rest
- Warm -up till you get a sweat going
- Go through arm exercises- Arm circles, high fives, karate chops, swimming, hugging a tree, pull arm across chest, bend wrist back for forearm stretch, bend wrist down for forearm stretch
- Throwing progressions- Watch Video
https://sites.google.com/bhmschools.org/bisonpitching/pitching-videos?authuser=0
- Once completing throwing progressions ease your way back to 40-50 yards and stay there for 10 throws
- Get a run in after throwing
Day 5- One to two days of rest
- Warm -up till you get a sweat going
- Go through arm exercises- Arm circles, high fives, karate chops, swimming, hugging a tree, pull arm across chest, bend wrist back for forearm stretch, bend wrist down for forearm stretch
- Throwing progressions- Watch Video
https://sites.google.com/bhmschools.org/bisonpitching/pitching-videos?authuser=0
- Once completing throwing progressions ease your way back to 40-50 yards and stay there for 15 throws
- Get a run in after throwing
Day 6- One to two days of rest
- Warm -up till you get a sweat going
- Go through arm exercises- Arm circles, high fives, karate chops, swimming, hugging a tree, pull arm across chest, bend wrist back for forearm stretch, bend wrist down for forearm stretch
- Throwing progressions- Watch Video
https://sites.google.com/bhmschools.org/bisonpitching/pitching-videos?authuser=0
- Once completing throwing progressions ease your way back to 40-50 yards and stay there for 20 throws
- Get a run in after throwing
Day 7- Mandatory two days of rest after this day
- Warm -up till you get a sweat going
- Go through arm exercises- Arm circles, high fives, karate chops, swimming, hugging a tree, pull arm across chest, bend wrist back for forearm stretch, bend wrist down for forearm stretch
- Throwing progressions- Watch Video
https://sites.google.com/bhmschools.org/bisonpitching/pitching-videos?authuser=0
- Long Toss- Once completing throwing progressions ease your way back to 60-70 yards and stay there for 3 rows. If you do not have enough space go 40-50 yards for 25 throws
- Get a run in after throwing
Day 8- Mandatory 3 days of rest
- Warm -up till you get a sweat going
- Go through arm exercises- Arm circles, high fives, karate chops, swimming, hugging a tree, pull arm across chest, bend wrist back for forearm stretch, bend wrist down for forearm stretch
- Throwing progressions- Watch Video
https://sites.google.com/bhmschools.org/bisonpitching/pitching-videos?authuser=0
- Long Toss- Once completing throwing progressions ease your way back to 60-70 yards and stay there for 10 rows. If you do not have enough space go 40-50 yards for 30 throws
- Get a run in after throwing
Day 9- Mandatory 2 days of rest
- Warm -up till you get a sweat going
- Go through arm exercises- Arm circles, high fives, karate chops, swimming, hugging a tree, pull arm across chest, bend wrist back for forearm stretch, bend wrist down for forearm stretch
- Throwing progressions- Watch Video
https://sites.google.com/bhmschools.org/bisonpitching/pitching-videos?authuser=0
- Flat pen- 20 pitches (fastballs and change-ups) NO BREAKING BALLS!!!
- Get a run in after throwing
Day 10- one to two days rest
- Warm -up till you get a sweat going
- Go through arm exercises- Arm circles, high fives, karate chops, swimming, hugging a tree, pull arm across chest, bend wrist back for forearm stretch, bend wrist down for forearm stretch
- Throwing progressions- Watch Video
https://sites.google.com/bhmschools.org/bisonpitching/pitching-videos?authuser=0
- FYA Follow your arm day- if your arm feels great do max distance of If you do not have enough space go 40-50 yards for 30 throw. If your arm is sore, go to 20-30 yards and stay there for 1 minute if your arm feels ok- 20-30 yards for 2-4 minutes.
- Get a run in after throwing
Day 11- one to two days rest
- Warm -up till you get a sweat going
- Go through arm exercises- Arm circles, high fives, karate chops, swimming, hugging a tree, pull arm across chest, bend wrist back for forearm stretch, bend wrist down for forearm stretch
- Throwing progressions- Watch Video
https://sites.google.com/bhmschools.org/bisonpitching/pitching-videos?authuser=0
- FYA Follow your arm day- if your arm feels great do max distance of If you do not have enough space go 40-50 yards for 30 throw. If your arm is sore, go to 20-30 yards and stay there for 1 minute if your arm feels ok- 20-30 yards for 2-4 minutes.
- Get a run in after throwing
Day 12- one to two days of rest
- Warm -up till you get a sweat going
- Go through arm exercises- Arm circles, high fives, karate chops, swimming, hugging a tree, pull arm across chest, bend wrist back for forearm stretch, bend wrist down for forearm stretch
- Throwing progressions- Watch Video
https://sites.google.com/bhmschools.org/bisonpitching/pitching-videos?authuser=0
- Long Toss- Once completing throwing progressions ease your way back to 60-70 yards and stay there for 10 rows. If you do not have enough space go 40-50 yards for 30 throws
- Get a run in after throwing
Day 13- one to two days rest
- Warm -up till you get a sweat going
- Go through arm exercises- Arm circles, high fives, karate chops, swimming, hugging a tree, pull arm across chest, bend wrist back for forearm stretch, bend wrist down for forearm stretch
- Throwing progressions- Watch Video
https://sites.google.com/bhmschools.org/bisonpitching/pitching-videos?authuser=0
- FYA Follow your arm day- if your arm feels great do max distance of If you do not have enough space go 40-50 yards for 30 throw. If your arm is sore, go to 20-30 yards and stay there for 1 minute if your arm feels ok- 20-30 yards for 2-4 minutes.
- Get a run in after throwing
Day 14- one to two days rest
- Warm -up till you get a sweat going
- Go through arm exercises- Arm circles, high fives, karate chops, swimming, hugging a tree, pull arm across chest, bend wrist back for forearm stretch, bend wrist down for forearm stretch
- Throwing progressions- Watch Video
https://sites.google.com/bhmschools.org/bisonpitching/pitching-videos?authuser=0
- FYA Follow your arm day- if your arm feels great do max distance of If you do not have enough space go 40-50 yards for 30 throw. If your arm is sore, go to 20-30 yards and stay there for 1 minute if your arm feels ok- 20-30 yards for 2-4 minutes.
- Get a run in after throwing
Day 15- Mandatory 2 days of rest
- Warm -up till you get a sweat going
- Go through arm exercises- Arm circles, high fives, karate chops, swimming, hugging a tree, pull arm across chest, bend wrist back for forearm stretch, bend wrist down for forearm stretch
- Throwing progressions- Watch Video
https://sites.google.com/bhmschools.org/bisonpitching/pitching-videos?authuser=0
- Flat pen- 30- 35 pitches (fastballs and change-ups) NO BREAKING BALLS!!!
- Get a run in after throwing
Day 16- one to two days rest
- Warm -up till you get a sweat going
- Go through arm exercises- Arm circles, high fives, karate chops, swimming, hugging a tree, pull arm across chest, bend wrist back for forearm stretch, bend wrist down for forearm stretch
- Throwing progressions- Watch Video
https://sites.google.com/bhmschools.org/bisonpitching/pitching-videos?authuser=0
- FYA Follow your arm day- if your arm feels great do max distance of If you do not have enough space go 40-50 yards for 30 throw. If your arm is sore, go to 20-30 yards and stay there for 1 minute if your arm feels ok- 20-30 yards for 2-4 minutes.
- Get a run in after throwing
Day 17- one to two days rest
- Warm -up till you get a sweat going
- Go through arm exercises- Arm circles, high fives, karate chops, swimming, hugging a tree, pull arm across chest, bend wrist back for forearm stretch, bend wrist down for forearm stretch
- Throwing progressions- Watch Video
https://sites.google.com/bhmschools.org/bisonpitching/pitching-videos?authuser=0
- FYA Follow your arm day- if your arm feels great do max distance of If you do not have enough space go 40-50 yards for 30 throw. If your arm is sore, go to 20-30 yards and stay there for 1 minute if your arm feels ok- 20-30 yards for 2-4 minutes.
- Get a run in after throwing
Day 18- one to two days rest
- Warm -up till you get a sweat going
- Go through arm exercises- Arm circles, high fives, karate chops, swimming, hugging a tree, pull arm across chest, bend wrist back for forearm stretch, bend wrist down for forearm stretch
- Throwing progressions- Watch Video
https://sites.google.com/bhmschools.org/bisonpitching/pitching-videos?authuser=0
- FYA Follow your arm day- if your arm feels great do max distance of If you do not have enough space go 40-50 yards for 30 throw. If your arm is sore, go to 20-30 yards and stay there for 1 minute if your arm feels ok- 20-30 yards for 2-4 minutes.
- Get a run in after throwing
Day 19- Mandatory 2 days of rest
- Warm -up till you get a sweat going
- Go through arm exercises- Arm circles, high fives, karate chops, swimming, hugging a tree, pull arm across chest, bend wrist back for forearm stretch, bend wrist down for forearm stretch
- Throwing progressions- Watch Video
https://sites.google.com/bhmschools.org/bisonpitching/pitching-videos?authuser=0
- Bull pen from a mound- 30 pitches (fastballs and change-ups) NO BREAKING BALLS!!!
- Get a run in after throwing