It is always an exciting time when a new season starts, but we have to train our boys to build their strength and be fully prepared for the hardships of a long season.
A winter of training consists of 10-12 weeks of a throwing progression and strength training program. The key to being ready is the possibility to play catch and at a certain level of intention 4-5 days a week without pain or limitations.
In essence, as the progression of playing catch leads to a heavier load and then turns to flat ground and short boxes (bullpen a shorter distance than 60 feet 6 inches), we slowly move to the hill and work on true pitching with the right distance around week 6.
Most boys should throw everywhere from 20-30 pitches in a controlled setting without pain/pain by weeks 10-12.
By the time that Try-Outs roll around (week 13), 40-50 pitches should not be a problem for them if you spread the most important factors of competitive mind and adrenaline during live AT bats, scrimmages and tryouts.
Many of the boys in my program receive a 7-day throwing program with their intimate level and the number of throws mixed for every specific exercise that they are assigned that day.
Between a controlled number of throws, correct pre-throwing pieces and routines with healthy exercises after the weapons, the players are ready to go outside and let their hard work pay.
Published by Anthony Amoroso