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Returning to Throw Off the Pitchers Mound

If you are a thrower who has been injured, or if you have had a long layoff from throwing, you should first complete the interval-throwing program before returning to the higher stress of pitching off the pitchers mound.  If you have followed the off-season throwing program, or if you have successfully completed the interval-throwing program, you can now safely begin the ‘Interval Throwing Program Off the Pitchers Mound’ (Wilk and Associates, 1991).
 
For position players, you can usually safely return to position practice at this time.  Warm up throwing before each workout should consist of 25 tosses at 45, 60, 90, and 120 feet (after general warm-up and stretch).
 
Interval Throwing Program:  Phase II
 
Starting Throwing Off the Pitcher’s Mound
Stage 1:  Fastball Only                                          
Step1:  a.   Interval throwing                                                   Step 11:  a.  45 throw off mound 75%                                                
b. 15 throws off mound 50%                                                    b.  45 throws in Batting Practice
 
Step 2: a.  Interval throwing                                                   Stage 3:
b. 30 throws off mound 50%                                    Step 12:  a.  30 throws off mound 75% warm-up
                                                                                                   b.  15 throws off mound breaking balls
Step 3: a.  Interval throwing                                                      c.  45-60 throws in batting practice
b. 45 throws off mound 50%                                                         fastball only
         
Step 4: a.  Interval throwing                                        Step 13:   a.  30 throws off mound 75%
b. 60 throws off mound 50%                                                     b.  30 breaking balls 75%
                                                                                                     c.  30 throws in Batting Practice
Step 5: a.  Interval throwing    
b. 30 throws off mound  75%                                    Step 14:  a.  30 throws off mound 75%
                                                                                                     b.  60-90 throws in Batting Practice
Step 6: a.  30 throws off mound 75%                                               25% breaking balls.
b. 45 throws off mound 50%
                                                                                     Step 15:  Simulated Game progressing by 15
Step 7: a.  45 throws off mound 75%                                         throws per workout.  Use interval
b. 15 throws off mound 50%                                                     to 120 ft. phase as warm-up.  All
                                                                                                     throwing off the mound should be
Step 8: a.  60 throws off mound 75%                                          done in the presence of the pitching
                                                                                                     coach to stress proper throwing
Stage 2:  Fastball Only                                                              mechanics.
Step 9: a.  45 throws off mound 75 %
b. 15 throws in Batting Practice
 
Step 10:  a.  45 throws off mound 75%
b. 30 throws in Batting Practice
 
Always do a full body warm up and stretch all muscle groups before throwing.  Do 10 throws at each distance of 45, 60, 90 and 120 as the Interval throwing component in steps 1-5 and to warm-up before steps 6-15. Cool-down by stretching all muscle groups when finished throwing.

 

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