This document outlines a 12-step throwing program for baseball players returning from injury. The program begins with long toss throws of 45 to 180 feet over successive steps. Each step includes a warm-up, throws at the specified distance, and rest. Players are instructed to throw with a high arc using a crow-hop motion and to stop if pain occurs. The goal is to complete 75 throws at 180 feet before gradually returning to playing position.
Original Description:
This is Phase 1 of the baseball interval throwing program.
This document outlines a 12-step throwing program for baseball players returning from injury. The program begins with long toss throws of 45 to 180 feet over successive steps. Each step includes a warm-up, throws at the specified distance, and rest. Players are instructed to throw with a high arc using a crow-hop motion and to stop if pain occurs. The goal is to complete 75 throws at 180 feet before gradually returning to playing position.
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This document outlines a 12-step throwing program for baseball players returning from injury. The program begins with long toss throws of 45 to 180 feet over successive steps. Each step includes a warm-up, throws at the specified distance, and rest. Players are instructed to throw with a high arc using a crow-hop motion and to stop if pain occurs. The goal is to complete 75 throws at 180 feet before gradually returning to playing position.
Copyright:
Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOC, PDF, TXT or read online from Scribd
• All baseball players must begin re-entry with long toss • All throwing must be painfree • Emphasize a “crow-hop” throw with follow-through • Emphasize a high arc on the ball; no hard, ground-level throwing • Always warm-up first: jog, stretch, light toss (30-60 feet) • Soreness to expected; rest and use ice or heat between throwing days • Continue a maintenance strengthening program; perform after throwing • Once able to complete 75 throws at 180 feet, begin gradual return to position STEP DISTANCE ROUTINE STEP DISTANCE ROUTINE A.) Warm-up A.) Warm-up D.) Warm-up D.) Warm-up 1 45’ B.) 25 throws E.) 25 throws 7 120’ B.) 25 throws E.) 25 throws C.) Rest C.) Rest
A.) Warm-up A.) Warm-up
E.) 25 throws E.) 25 throws B.) 25 throws B.) 25 throws 2 45’ C.) Rest F.) Rest 8 120’ C.) Rest F.) Rest G.) 25 throws G.) 25 throws D.) Warm-up D.) Warm-up
A.) Warm-up A.) Warm-up
D.) Warm-up D.) Warm-up 3 60’ B.) 25 throws E.) 25 throws 9 150’ B.) 25 throws E.) 25 throws C.) Rest C.) Rest
A.) Warm-up E.) 25 throws A.) Warm-up E.) 25 throws
B.) 25 throws F.) Rest B.) 25 throws F.) Rest 4 60’ C.) Rest 10 150’ C.) Rest D.) Warm-up G.) 25 throws D.) Warm-up G.) 25 throws
A.) Warm-up A.) Warm-up
D.) Warm-up D.) Warm-up 5 90’ B.) 25 throws E.) 25 throws 11 180’ B.) 25 throws E.) 25 throws C.) Rest C.) Rest
A.) Warm-up A.) Warm-up
E.) 25 throws E.) 25 throws B.) 25 throws B.) 25 throws 6 90’ C.) Rest F.) Rest 12 180’ C.) Rest F.) Rest G.) 25 throws G.) 25 throws D.) Warm-up D.) Warm-up WARM-UP: LIGHT TOSS x10 MINUTES @ 30 – 60 FEET REST: ODD STEPS x15 MINUTES, EVEN STEPS: x10MINUTES
PITCHERS: Progress to re-entry program from mound
POSITIONAL PLAYERS: Progress to re-entry program from position BATTING: With physician approval, progress to re-entry program for hitters
DEVELOPED BY: Dr. Mark Galland Kenneth Kirby, DPT, CSCS*D