Throwing Programming Cheat Sheet


Important to note - ALL THROWING with weighted balls or regular baseballs should be preceded by a proper warm up routine and recovery routine. This is not optional.


Proper warm - up is not to roll out of the car, throw on cleats and a quick shoulder stretch to get your arm loose. If you guys want to stay healthy and are serious about adding arm strength the before and after is just as important as the actual throwing session.


All of this will be explained on 1/13 so that it can be a reference sheet


Below is a list of exercises suitable for a proper WARM UP (Weighted balls come after warm up is completed):


  • J Band routine (explained Day 1) consisting of 10 reps at least of each exercise

  • 50 reps of Arm Circles forward and back for a Combined 100 reps

  • Sleeper stretch for 60 seconds

  • (If you have) Shoulder tube for 30 seconds in 5 positions IR/ER and full mechanics

  • Scapular Mobility for 30-60 seconds

  • Dynamic Stretching (Slap the back, Over/Under, etc.)

  • Lacrosse Ball or Baseball Rollout of Shoulder/Lat


Weighted Ball warm-up: (Important to note this is not a velocity program! This is for arm care, proper arm path and arm strength. Velocity can and will result from this program, but do not grab these balls and throw them as hard as you can every-time. Follow the guidelines and always palm the balls no matter what size)


Weighted Plyo Balls i.e.. TAP Ball Set on Amazon

32 oz - Green

21 oz - Blue

14 oz - Yellow

7 oz - Red

5 oz - Purple

3 oz - Orange



Catch Play Tips:


  • Square up shoulder turn x 7 throws

  • Rocker back leg off ground x 5 throws

  • Catch play starts at 45 feet : every 3 throws player turns and takes 5 steps back. This helps gauge distance as 5 steps is equivalent to 15 feet.

  • Once a player gets past 90 feet, no longer walk in leg lift and now turn to shuffle shuffle

  • Coming in player can choose to add throws, but never above the overall intensity of the day - If a day calls for pulldowns that is 3-5 crowhops from 90 feet

  • Flatground is usually done at 55 feet and is done on flat ground as the name suggests, this is not maximum effort. Meant to be more a feel session

  • FB + CH means only Fastballs and Changeups. ALL pitches means Breaking balls can now be incorporated

  • Bullpen up+down is a break to treat like an in between inning