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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

LevelsThrowsFeetMetersTotal Throws
Level 12045ft<15m30
Level 11060ft<20m30
Level 220 45ft<15m40
Level 22060ft<20m40
Level 320 45ft<15m50
Level 32060ft<20m50
Level 31090ft<30m50
Level 42045ft<15m60
Level 420 60ft<20m60
Level 420 90ft<30m60
Level 52045ft<15m80
Level 520 60ft<20m80
Level 520 90ft<30m80
Level 510120ft<40m80
Level 510 60ft<20m80
Level 62045ft<15m90
Level 620 60ft<20m90
Level 620 90ft<30m90
Level 620 120ft<40m90
Level 61060ft<20m90
Level 72045ft<15m100
Level 720 60ft<20m100
Level 720 90ft<30m100
Level 720 120ft<40m100
Level 710150ft<50m100
Level 710 60ft<20m100

Recovery Program

10 repetitions each

  • Band Pull Aparts
  • No Money
  • Upward Toss
  • Side Lying Toss


  1. Each day of throwing should be separated by a rest day until Level 7 is completed.
  2. 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.
  3. 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.
  4. 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.
  5. Do not participate in any other throwing during this program.
  6. 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.
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