Ramp Up to Play: Drills and Exercises
Throwing Program
This program is designed to progress a player from a period of no throwing or return from injury. It is a gradual build up of both volume and intensity. Its purpose is to on ramp the player from non-throwing to a state of normal training.
Dynamic Warm Up
Prior to throwing it is advised to complete a general warm up. It is also encouraged to do a more specific warm using bands (if you have them).
Do exercises in order:
- High Knees
- Butt Flicks
- Side Foot Touches
- Cradle Walks
- Leg Swings
- Ichrico Stretch
- Cobra
- Arms Swings – Goalposts
- Arm Circles
- Forearm Stretch
Resistance Bands Routine 1
10 repetitions each
- Forward Fly to Overhead Clap
- Back Fly to Overhead Clap
- Bicep Curl
- Tricep Extension
- Internal Rotation
- External Rotation
Throwing Program
| Levels | Throws | Feet | Meters | Total Throws |
|---|---|---|---|---|
| Level 1 | 20 | 45ft | <15m | 30 |
| Level 1 | 10 | 60ft | <20m | 30 |
| Level 2 | 20 | 45ft | <15m | 40 |
| Level 2 | 20 | 60ft | <20m | 40 |
| Level 3 | 20 | 45ft | <15m | 50 |
| Level 3 | 20 | 60ft | <20m | 50 |
| Level 3 | 10 | 90ft | <30m | 50 |
| Level 4 | 20 | 45ft | <15m | 60 |
| Level 4 | 20 | 60ft | <20m | 60 |
| Level 4 | 20 | 90ft | <30m | 60 |
| Level 5 | 20 | 45ft | <15m | 80 |
| Level 5 | 20 | 60ft | <20m | 80 |
| Level 5 | 20 | 90ft | <30m | 80 |
| Level 5 | 10 | 120ft | <40m | 80 |
| Level 5 | 10 | 60ft | <20m | 80 |
| Level 6 | 20 | 45ft | <15m | 90 |
| Level 6 | 20 | 60ft | <20m | 90 |
| Level 6 | 20 | 90ft | <30m | 90 |
| Level 6 | 20 | 120ft | <40m | 90 |
| Level 6 | 10 | 60ft | <20m | 90 |
| Level 7 | 20 | 45ft | <15m | 100 |
| Level 7 | 20 | 60ft | <20m | 100 |
| Level 7 | 20 | 90ft | <30m | 100 |
| Level 7 | 20 | 120ft | <40m | 100 |
| Level 7 | 10 | 150ft | <50m | 100 |
| Level 7 | 10 | 60ft | <20m | 100 |
Recovery Program
10 repetitions each
- Band Pull Aparts
- No Money
- Upward Toss
- Side Lying Toss
Guidelines
- Each day of throwing should be separated by a rest day until Level 7 is completed.
- Progression from one level to the next is only appropriate if the athlete is pain free. Its most important to listen to your arm and progress slowly to build your base.
- If the athlete experiences any pain, additional days of rest should be taken until pain free again. The athlete would then resume the throwing program at the level they were at when they first experienced pain and only progress to the next level once they are pain free after one day of rest.
- If returning from injury or significant break the consulting coach/therapist may advise to progress at a slower, more appropriate pace, such as going two days pain-free before progressing.
- Do not participate in any other throwing during this program.
- Only after completing the entire program (Level 7) is the athlete advised to start throwing on consecutive days, participate in game play (not pitching) or start throwing light bullpens.