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Interval Throwing Program for Little League

Throwers who are returning to throwing after injury to the shoulder should follow the interval-throwing program, exactly, on an every-other-day basis.
 
Always warm-up and stretch before throwing.  Stretch and cool down after finishing throwing. The criteria to progress from step to step are that the throwing session was pain free and there is no residual soreness the next day.
 
For throwers who are free of injury, but returning to throwing after a lay-off period, follow the interval-throwing program, on an every-other-day basis, without the rest periods.
 
You should use the ‘crow-hop’ method for each throw when performing the interval throwing session. The ‘crow-hop’ method consists of first a hop, then a skip, followed by the throw.  This method helps simulate the throwing act, allowing emphasis on total body mechanics involved in the act of throwing. The path of the ball should be an arcing trajectory, not on a flat line trajectory. You should avoid throwing flat-footed to avoid placing excess stress on the throwing shoulder in your training program.
 
30-foot Stage                                                                 90-foot Stage
Step 1:  a. Warm-up throwing                                         Step 5:  a.  Warm-up throwing
b. 30 ft. (25 throws)                                                       b.  90 ft. (25 throws)
c. Rest 15 minutes      c.  Rest 15 minutes
d. Warm-up throwing      d.  Warm-up throwing
e. 30 ft. (25 throws)      e.  90 ft. (25 throws)
 
Step 2:  a.  Warm-up throwing                                        Step 6:   a.  Warm-up throwing
b. 30 ft. (25 throws)       b.  90 ft. (25 throws)
c. Rest 10 minutes                                                           c.  Rest 10 minutes
d. 30 ft. (25 throws)        d.  90 ft. (25 throws)
e. Warm-up throwing        e.  Warm-up throwing
f. Rest 10 minutes        f.  Rest 10 minutes
g. Warm-up throwing                                g.  Warm-up throwing
h. 30 ft. (25 throws)        h.  90 ft. (25 throws)
 
45-foot Stage                                                                
Step 1:  a. Warm-up throwing                                        
b. 45 ft. (25 throws)                                                    
c. Rest 15 minutes    
d. Warm-up throwing
e. 45 ft. (25 throws)    
 
Step 2:  a.  Warm-up throwing                                      
b. 45 ft. (25 throws)
c. Rest 10 minutes                                                          
d. 45 ft. (25 throws)      
e. Warm-up throwing      
f. Rest 10 minutes      
g. Warm-up throwing                              
h. 45 ft. (25 throws)      
 
60-foot Stage                                                                
Step 3:  a.  Warm-up throwing                                        
b. 60 ft. (25 throws)                                                      
c. Rest 10 minutes                                                          
d. Warm-up throwing                                                    
e. 60 ft. (25 throws))
f. Rest 10 minutes
g. Warm-up throwing                                      
h. 60 ft. (25 throws)                                                      

 

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