It’s that time of year to start thinking about slowly stretching your shoulders. Here’s a simple program that will take about 10 minutes each session. The first few weeks is about stretching the shoulder out and never throwing on a line. During the first few weeks you will always throw on an arc and incorporate a leg drive (crow hop) when you pass the 40 foot mark. Keep the leg drive going through the remainder of your throwing session over 40 feet.For reference, the distance between home plate and first base is 60 feet. The distance between home plate and second base is about 85 feet.
LISTEN TO YOUR ARM and FOCUS ON MECHANICS. The effort you use is minimal allowing the shoulder and arms to stretch – long throws
Week 1 (Monday – Friday)
20 feet – 10 throws with arc
30 feet – 5 throws with arc
40 feet – 5 throws with arc
50 feet – 5 throws with arc & leg drive
60 feet – 3 throws with arc & leg drive
Extend distance to in 10 foot increments until 100 feet after 3rd day – 3 throws with arc & leg drive
60 feet – 3 throws with arc & leg drive
50 feet – 3 throws with arc & leg drive
40 feet – 3 throws with arc
Week 2 (Monday – Friday)
Maintain your arc and stretching. No throwing on a line
20 feet – 10 throws with arc
30 feet – 5 throws with arc
40 feet – 5 throws with arc
50 feet – 5 throws with arc & leg drive
60 feet – 3 throws with arc & leg drive
70 feet – 2 throws with arc & leg drive
75 feet – 2 throws with arc & leg drive
80 feet – 2 throws with arc & leg drive
85 feet – 2 throws with arc & leg drive
90 feet – 2 throws with arc & leg drive
95 feet – 2 throws with arc & leg drive
100 feet – 2 throws with arc & leg drive
90 feet – 2 throws with arc & leg drive
80 feet – 2 throws with arc & leg drive
70 feet – 2 throws with arc & leg drive
60 feet – 2 throws with arc & leg drive
50 feet – 2 throws with arc & leg drive
40 feet – 2 throws with arc
Additional throws as needed for cool down.
