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    21 Day Throwing Program

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    ajh60
    This 21-day interval throwing program for pitchers consists of a series of throwing sessions from varying distances with rest days interspersed throughout. The distances include 45, 60, 90, and 120 feet. Later sessions incorporate bullpen pitching at increasing intensities. The program culminates with a simulated game on day 19 and an actual game on day 21.

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    21 Day Throwing Program

    Uploaded by

    ajh60
    19 views1 page
    This 21-day interval throwing program for pitchers consists of a series of throwing sessions from varying distances with rest days interspersed throughout. The distances include 45, 60, 90, and 120 feet. Later sessions incorporate bullpen pitching at increasing intensities. The program culminates with a simulated game on day 19 and an actual game on day 21.

    Original Description:

    21 day to get back to throwing

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    This 21-day interval throwing program for pitchers consists of a series of throwing sessions from varying distances with rest days interspersed throughout. The distances include 45, 60, 90, and 120 feet. Later sessions incorporate bullpen pitching at increasing intensities. The program culminates with a simulated game on day 19 and an actual game on day 21.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    19 views1 page

    21 Day Throwing Program

    Uploaded by

    ajh60
    This 21-day interval throwing program for pitchers consists of a series of throwing sessions from varying distances with rest days interspersed throughout. The distances include 45, 60, 90, and 120 feet. Later sessions incorporate bullpen pitching at increasing intensities. The program culminates with a simulated game on day 19 and an actual game on day 21.

    Copyright:

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    of 1

    Short Duration (21-Day) Interval Throwing Program

    Day 1:

    45 ft. (30 throws)


    60 ft. (30 throws)

    Day 2:

    45 ft. (45 throws)


    60 ft. (45 throws)

    Day 3:

    60 ft. (125 throws)

    Day 4:

    60 ft. (85 throws)


    90 ft. (30 throws)
    60 ft. (20 throws)

    Day 5:

    Rest

    Day 6:

    60 ft. (100 throws)


    90 ft. (30 throws)
    60 ft. (20 throws)

    Day 12:

    Rest

    Day 13:

    60 ft. (100 throws)


    Bullpen pitching (fastballs only):
    25 pitches @ 75% effort

    Day 14:

    45 ft. (50 throws)


    90 ft. (30 throws)
    120 ft. (20 throws)
    45 ft. (50 throws)

    Day 15:

    60 ft. (100 throws)


    Bullpen pitching (fastballs &
    change-ups):
    35 pitches @ 80% effort

    Day 16:

    Rest

    Day 7:

    60 ft. (50 throws)


    90 ft. (50 throws)
    60 ft. (50 throws)

    Day 17:

    60 ft. (100 throws)


    Bullpen pitching (all pitches):
    45 pitches @ 100%

    Day 8:

    60 ft. (50 throws)


    90 ft. (50 throws)
    120 ft. (25 throws)
    60 ft. (20 throws)

    Day 18:

    45 ft. (50 throws)


    90 ft. (30 throws)
    120 ft. (20 throws)
    45 ft. (50 throws)

    Day 9:

    Rest

    Day 19:

    Simulated game (25 pitches)

    Day 10:

    60 ft. (50 throws)


    90 ft. (20 throws)
    120 ft. (50 throws)
    60 ft. (20 throws)

    Day 20:

    45 ft. (50 throws)


    90 ft. (30 throws)
    120 ft. (20 throws)
    45 ft. (50 throws)

    Day 11:

    60 ft. (50 throws)


    90 ft. (20 throws)
    120 ft. (60 throws)
    60 ft. (20 throws)

    Day 21:
    Game (25-35 pitches)
    45 feet = 13.7 meters
    60 feet = 18.3 meters
    90 feet = 27.4 meters
    120 feet = 36.6 meters

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