45’ Phase

Step 1

A) Warm-up Throwing

B) 45’ (25 throws)

C) Rest 15 minutes

D) Warm-up throwing

E) 45’ (25 throws)

Step 2

A) Warm-up Throwing

B) 45’ (25 throws)

C) Rest 10 minutes

D) Warm-up throwing

E) 45’ (25 throws)

F) Rest 10 minutes

G) Warm-up throwing

H) 45’ (25 throws)

60’ Phase

Step 3

A) Warm-up Throwing

B) 60’ (25 throws)

C) Rest 15 minutes

D) Warm-up throwing

E) 60’ (25 throws)

Step 4

A) Warm-up Throwing

B) 60’ (25 throws)

C) Rest 10 minutes

D) Warm-up throwing

E) 60’ (25 throws)

F) Rest 10 minutes

G) Warm-up throwing

H) 60’ (25 throws)

90’ Phase

Step 5

A) Warm-up Throwing

B) 90’ (25 throws)

C) Rest 15 minutes

D) Warm-up throwing

E) 90’ (25 throws)

Step 6

A) Warm-up Throwing

B) 90’ (25 throws)

C) Rest 10 minutes

D) Warm-up throwing

E) 90’ (25 throws)

F) Rest 10 minutes

G) Warm-up throwing

H) 90’ (25 throws)

120’ Phase

Step 7

A) Warm-up Throwing

B) 120’ (25 throws)

C) Rest 15 minutes

D) Warm-up throwing

E) 120’ (25 throws)

Step 8

A) Warm-up Throwing

B) 120’ (25 throws)

C) Rest 10 minutes

D) Warm-up throwing

E) 120’ (25 throws)

F) Rest 10 minutes

G) Warm-up throwing

H) 120’ (25 throws)

150’ Phase

Step 9

A) Warm-up Throwing

B) 150’ (25 throws)               

C) Rest 15 minutes

D) Warm-up throwing

E) 150’ (25 throws)

Step 10

A) Warm-up Throwing

B) 150’ (25 throws)

C) Rest 10 minutes

D) Warm-up throwing

E) 150’ (25 throws)

F) Rest 10 minutes

G) Warm-up throwing

H) 150’ (25 throws)

180’ Phase

Step 11

A) Warm-up Throwing

B) 180’ (25 throws)

C) Rest 15 minutes

D) Warm-up throwing

E) 180’ (25 throws)

Step 12

A) Warm-up Throwing

B) 180’ (25 throws)

C) Rest 10 minutes

D) Warm-up throwing

E) 180’ (25 throws)

F) Rest 10 minutes

G) Warm-up throwing

H) 180’ (25 throws)

Step 13

A) Warm-up throwing

B) 180’ (25 throws)

C) Rest 15 minutes

D) Warm-up throwing

E) 180’ (25 throws)

Step 14

Begin throwing off the mound or return to respective position.

STAGE ONE:  FASTBALL ONLY

STAGE TWO:  FASTBALL ONLY

Step 1

Interval Throwing

15 throws off mound 50%

Step 9

45 throws off mound 75%

15 throws in batting practice

Step 2

Interval Throwing

30 throws off mound 50%

Step 10

45 throws off mound 75%

30 throws in batting practice

Step 3

Interval Throwing

45 throws off mound 50%

Step 11

45 throws off mound 75%

45 throws in batting practice

Step 4

Interval Throwing

60 throws off mound 50%

Step 5

Interval Throwing

30 throws off mound 50%

STAGE THREE

Step 6

30 throws off mound 75%

45 throws off mound 50%

Step 11

30 throws off mound 75% warm-up

15 throws off mound 50% BREAKING BALLS

45-60 throws in batting practice (fastball only)

Step 7

45 throws off mound 75%

45 throws off mound 50%

Step 12

30 throws off mound 75%

30 breaking balls 75%

30 throws in batting practice

Step 8

60 throws off mound 75%

Step 13

30 throws off mound 75%

60-90 throws in batting practice 25% breaking balls

Step 14

SIMULATED GAME: PROGRESSING BY 15 THROWS PER WORK-OUT.