Daily Pitching Plan
Day	Drill/Activity	Focus Point
1	Bullpen or Game	Use all prep work to be ready for competition
2	Day After	Intense conditioning day after throwing
3	Long Toss into Touch and Feel Drills	Stretch/loosen arm working distance instead of high effort; finish with touch and feel drills
4	Day After	Intense conditioning day after throwing
5	Long Toss into Velo-Pull Downs	Stretch/loosen arm working distance and finish with high effort pull-downs working in
6	Long Toss into10 Minute Side (Flat Ground Bullpen)	70% effort working pitches low in the zone; no more than 20-25 pitches
7	Short Drills/Touch and Feel	50-60% effort completing mechanical drills

 

Notes:

-The throwing plan is an outline to help prepare players for competition and develop arm strength in the off-season.  Each pitcher is different.  Listen to your arm for if you need an extra day without throwing workout, more distance long toss to stretch out the arm, or are ready to throw the baseball with focus and intent.

-Each player will be pre-assessed with video and velocity data.  We will then teach each day of the plan.  The players will then implement the plan.  At certain points we will assess players again.  This assessment will measure what the players have accomplished with the work they have put in.  This cycle will continue throughout the year.

Design-Assess-Teach-Implement-Measure-Assess-Teach-Implement-Measure

This design is very similar to a game.  Your preparation is measured through competition.  This plan will develop consistent mechanics and arm strength improvements in preparation for high level competition.

Each throwing day should consist of a focused and meaningful warm-up to loosen your arm and body.  Also, it should help mentally prepare you for a day of throwing the baseball with focus and intent.

Arm Circles:

-Forward and Backward arm circles should be completed with palms up.  12 reps at each checkpoint should be completed.  Do not allow arms to drop or sink and continue to breathe.

Bands:

-Complete list of band exercises with pictures are on next page.  Somewhere between 10-25 reps should be completed-Listen to your Arm

Lower Half Drills:

-These drills can be completed daily as they are low intensity.  All you need is a wall.

Dynamic Stretching:

-Full body movement stretching to engage the mind and body.  Sprint work should be included.

Example Routine: High Knees, Butt Kicks, Carioca, Lateral Shuffle with Arm Swings, Leg Kicks, Overhead Lunges with Twist, Lateral Lunge, Backpedal, Jog, Sprint

Towel Drills:

-Can be completed in warm-ups, on throwing days, or after throwing sessions.  These are low intensity mechanical drills that require no throwing. 

Drills: Power Position, Balance Point, Full Delivery, Three Hit, Eyes Closed

*All Touch and Feel Drills can also be completed within Towel Drills

 

2 Phases:

1. Stretch Out: Loose arm action working back to a distance.  Arm is relaxed and there is no stress on shoulder or elbow.  Ball should NOT be thrown on a line.
2. Pull Down: Ball is released out front and on line to target.  Ball should be thrown on line as you work back in towards your partner.  It is better to bounce a ball thrown on a line rather than missing high above your partner.

Key Concept: Listen to your Arm-Each arm is different.  There is no time frame or distance that is required for this long toss.  You have to know where you are at mentally and physically each day.

Stretch Out Phase:

-Relaxed, loose arm action throwing the ball on an arch to your partner.  We are continuing to awaken the arm.  Exaggerate your follow through to ‘grab some dirt’. 

-Work back a few steps after each throw.  There is no rush to completing your long toss.

-At 90 feet begin the hip drill in the stretch out phase.  At 100-120 feet begin to crow hop.  Pitchers should crow hop off the back foot.  Position players can complete a crow hop based on their specific position.

-Stop working back when you start feeling stress on your arm to get it to your partner OR when you begin to bounce the ball to your partner.

Pull Down Phase:

-Intense phase of the long toss plan as each ball is thrown with intent.  Ball should be thrown on a line with no arch.  Crow hops should be used when throwing from a far distance.

-The ball can bounce as many times as needed to your partner.  It must be released in front and driven down towards your partner (working downhill).

-After each throw you should take multiple steps in.  You do not want to complete more than 24 pull down throws in total.

-When you get back in to 60-90 feet work position specific pull down throws.

 

 

This is your most intense day of throwing.  Your six days of preparation before this are measured through competition or through practice of meaningful bullpens.

1. Complete Everyday Warm-up: Arm Circles, Bands, Lower Half Drills, Dynamic Stretch
2. Complete Long Toss: Listen to your arm as far as the distance you stretch your arm to.  Pull downs must be completed with intent to throw the baseball with velocity downhill.
3. Bullpen Day: at this point you are ready to complete your bullpen.  Every bullpen must have a goal or focus.  There has to be intent to every pitch.
4. Game Day: at this point you are ready to get into the bullpen and throw your first inning in the bullpen.  You should be more than game ready when you throw your first pitch against a hitter.  Do not allow the hitter to be more prepared than you.
5. Post Throwing: sprint work after pitching is a must.  Every 10 pitches equals out to one 90-foot/30 yard sprint (example 70 pitches=7 sprints).  Post throwing bands will also help the arm begin to heal.

 

Bullpens:

-Each bullpen must be thrown with intent and focus.  Every pitch has a purpose.

1) Scripted Bullpen: Script each and every pitch you will throw in your bullpen.

2) Sim Counts: Simulate throwing to hitters starting with a certain count (0-2, 3-0, 1-1, etc).  Each pitch can be thrown from a specific count or you can work a hitter starting from that specific count.

3) Objective Bullpen: List 20 pitches you want to execute in the set (example-breaking ball in dirt, box fastball, glove side change-up).  Goal is to execute 14 of the 20 pitches.

4) Execution Sets: List 5-6 pitches that you want to execute.  Do not move onto the next pitch until you execute the first one.  See how many pitches it takes you to execute each set. 

5) Stopwatch Bullpen: Give yourself a certain amount of time to throw a certain amount of pitches.  Example-20 pitches must be executed in 8 minutes.  Good for pitchers who work slowly during gameplay.

6) Sprints or Strikes: Command your pitches by throwing 70% strikes in your bullpen.  Each pitch off from 70% strikes is an extra post-throwing sprint.

 

 

This should be an intense workout day to help your arm recover and start preparing for your next day of pitching competition.

Day After Workouts Should Include:

-Sprints

-Light Resistance Shoulder Exercises

-Lower Body and Core Exercises (See list of exercises on next page).  Do not need Jaeger bands to complete these.

Workouts should simulate pitching and require fast-twitch movements.  Long distance running develops slow twitch muscles, which we do not want to develop as baseball players or pitchers.

Every Minute on the Minute Workout (EMOM):

-At the start of every minute complete a set of exercises.  Rest until the start of the next minute.  Begin next set of exercises at the start of the next minute.

Example: 10 Minute EMOM with Following Exercises

15 Yard Sprint, 10 Sit-Ups, 15 Yard Sprint, 5 Jump Squats, 15 Yard Sprint, 5 Push-Ups

As Many Rounds As Possible Workout (AMRAP):

-Complete as many rounds of the circuit workout in a given time.  When the time ends the workout ends.  There are no rest periods.  Do not sacrifice the quality of each rep.  Respect the Rep!

Example: 10 Minute AMRAP with Following Exercises

6 Forward Lunges, 10 Russian Twists, 10 Rows, 5 Push-Ups, 10 Med-Ball Throws

 

Goal today is to loosen the arm to help it recover from your Day 1 Bullpen or Pitching in Game.

1. Complete Everyday Warm-up: Arm Circles, Bands, Lower Half Drills, Dynamic Stretch
2. Complete Long Toss: Listen to your arm as far as the distance you stretch your arm to.  Pull downs are optional on this day.  It could be a good day to make just a few pull downs or none at all.
3. Touch and Feel Drills: Complete at least 5 of the touch and feel drills working all of your pitches.  Only 25-30 throws should be made total.
4. Post Throwing: sprint work after pitching is a must.  Every 10 pitches equals out to one 90-foot/30 yard sprint.  Post throwing bands will also help the arm stay strong.

 

Touch and Feel Drills:

1. Circles
2. Front over Back
3. Rocker
4. Slides
5. Pitching Backwards
6. Three Touch
7. One Knee Finish

 

This should be an intense workout day to help your arm recover and start preparing for your next day of pitching competition.

Day After Workouts Should Include:

-Sprints

-Light Resistance Shoulder Exercises

-Lower Body and Core Exercises (See list of exercises from Jaeger)

Workouts should simulate pitching and require fast-twitch movements.  Long distance running develops slow twitch muscles, which we do not want to develop as baseball players or pitchers.

Every Minute on the Minute Workout (EMOM):

-At the start of every minute complete a set of exercises.  Rest until the start of the next minute.  Begin next set of exercises at the start of the next minute.

Example: 10 Minute EMOM with Following Exercises

15 Yard Sprint, 10 Sit-Ups, 15 Yard Sprint, 5 Jump Squats, 15 Yard Sprint, 5 Push-Ups

As Many Rounds As Possible Workout (AMRAP):

-Complete as many rounds of the circuit workout in a given time.  When the time ends the workout ends.  There are no rest periods.  Do not sacrifice the quality of each rep.  Respect the Rep!

Example: 10 Minute AMRAP with Following Exercises

6 Forward Lunges, 10 Russian Twists, 10 Rows, 5 Push-Ups, 10 Med-Ball Throws

 

 

Goal today is to begin to build the arm up for your next Bullpen or Game Day.  High velocity pull downs are completed with goal if increasing velocity and getting used to throwing the ball with high effort and intent.

1. Complete Everyday Warm-up: Arm Circles, Bands, Lower Half Drills, Dynamic Stretch
2. Complete Long Toss: Listen to your arm as far as the distance you stretch your arm to.  Pull downs should be completed this day.  Listen to your arm as far as how many need to be completed.
3. Velo Pull Downs: Complete 5-10 extra pull downs from 90-60 feet with maximum effort and intent to throw the ball with velocity.
4. Post Throwing: sprint work after pitching is a must.  Every 5 minutes of throwing today equals out to one 90-foot/30 yard sprint.  Post throwing bands will also help the arm stay strong.

 

 

 

Goal today is to throw your side bullpen before competing in a game or throwing your high effort bullpen in two days. 

1. Complete Everyday Warm-up: Arm Circles, Bands, Lower Half Drills, Dynamic Stretch
2. Complete Long Toss: Listen to your arm as far as the distance you stretch your arm to.  Pull downs should be completed this day.  Listen to your arm as far as how many need to be completed.
3. 10 Minute Side: Complete 25-30 pitch flat ground or bullpen.  Pitches should only be a max of 70% effort.
4. Post Throwing: sprint work after pitching is a must.  Every 10 pitches equals out to one 90-foot/30 yard sprint.  Post throwing bands will also help the arm stay strong.

 

10-Minute Side:

-Each bullpen or flat ground must be thrown with intent and focus.  Every pitch has a purpose.

1) Scripted Bullpen: Script each and every pitch you will throw in your bullpen.

2) Sim Counts: Simulate throwing to hitters starting with a certain count (0-2, 3-0, 1-1, etc).  Each pitch can be thrown from a specific count or you can work a hitter starting from that specific count.

3) Objective Bullpen: List 20 pitches you want to execute in the set (example-breaking ball in dirt, box fastball, glove side change-up).  Goal is to execute 14 of the 20 pitches.

4) Execution Sets: List 5-6 pitches that you want to execute.  Do not move onto the next pitch until you execute the first one.  See how many pitches it takes you to execute each set. 

5) Stopwatch Bullpen: Give yourself a certain amount of time to throw a certain amount of pitches.  Example-20 pitches must be executed in 8 minutes.  Good for pitchers who work slowly during gameplay.

6) Sprints or Strikes: Command your pitches by throwing 70% strikes in your bullpen.  Each pitch off from 70% strikes is an extra post-throwing sprint.

 

Goal today is to get a feel for all of your pitches in order to compete to the best of your ability on the mound tomorrow.

1. Complete Everyday Warm-up: Arm Circles, Bands, Lower Half Drills, Dynamic Stretch
2. Light Catch: Complete light catch similar to the stretch out phase of long toss.  Listen to your arm but it may be smart to max out at 90 feet. 

5. Touch and Feel Drills: Complete at least 5 of the touch and feel drills working all of your pitches.  Only 25-30 throws should be made total.
6. Post Throwing: no sprint work the day before game or high effort bullpen.  Band work is optional to help prepare the arm on this day.  Extra stretching, mental preparation, and relaxation is the best way to get yourself ready for Game Day tomorrow.

 

Touch and Feel Drills:

1. Circles
2. Front over Back
3. Rocker
4. Slides
5. Pitching Backwards
6. Three Touch
7. One Knee Finish

 

 

Jaeger Long Toss

https://vimeo.com/299524312/52aa54b170

Jaeger Lower Body/Core Program

https://vimeo.com/299520428/b5a0781fbd

Jaeger Stretching and Breathing

https://vimeo.com/299522125/6cf682e7a6

Towel Drills with Tom House

https://www.youtube.com/watch?v=ejLRlZ4NOrY

Concept of ‘Drift’ from Balance Point

https://treadathletics.com/the-drift/