THROWING PROGRAM

Dr. James Bradley

Burke & Bradley Orthopedics
200 Delafield Road, Suite 4010
Pittsburgh, PA 15215
Phone: 412.784.5770

Glenn Holland, PT, ATC

Sports Medicine and
Shoulder Specialist
412.337.5565

Peter Draovitch, MS, PT, CSCS • Julie Ferketic, PTA • T.P. Waligora
Complete Throwing Program
The Complete Throwing Program is a comprehensive, The Throwing and Preventative Program has a base model
preventative, and systematic program designed for the so that it can be incorporated into a pre-practice warm up
athlete who throws overhand. The program has been or into a preventative exercise program. In an ever-changing
designed to identify and address common sequencing, state of development, the program is frequently revised to
mobility and stability shortcomings as they relate to kinetic incorporate recent research, clinical, functional, and perfor-
linking in the overhead motion. The SLAP Program is mance findings. The program has been designed and initi-
based on: ated by James Bradley MD, Glenn Holland PT, Pete Draovitch
• Shoulder sequencing/stretching/stabilization PT, and Julie Ferketic PTA, all of Pittsburgh.
• Lower extremity range of motion/ flexibility/strength
• Abdominal bracing & core stabilization
• Progression of engaged (Recruit) movements & patterns
– Isometric movements & patterns
– Repetitive movements & patterns
– Rapid movements & patterns
The four areas of the progression part of the SLAP Table of Contents
Program are:
• Recruitment of appropriate segmental movement patterns Title Page
within the kinetic link
Preventative Program ............................................................ 3
• Static held positional exercises for development of
muscular and postural stability Throwing Guidelines .............................................................11
• Repetitive exercises for development of constant muscular
recruitment, strength and endurance Throwing Program
Pitchers Ulnar Collateral Ligament
• High speed exercises for the development of sport specific Reconstruction (1 year)
function, power and skill
Interval Throwing Program • Phase I .................13
The Throwing and Preventative Program was developed to Interval Throwing Program • Phase II ................14
fill a void in the sports medicine, rehabilitation, and sports Interval Throwing Program • Phase III ...............14
performance communities. For years, the accepted informa-
tion disseminated to the public by professionals was the Pitchers SLAP Program (9 months)
Throwers Ten Program. Although the Throwers Ten Program Interval Throwing Program • Phase I .................15
has been beneficial to many, it lacks key components that Interval Throwing Program • Phase II ................16
prevent injuries in the throwing athlete. In recent years, Interval Throwing Program • Phase III ...............16
sports medicine professionals have stressed the importance
Interval Throwing Program for ulnar collateral
of core and leg strength, scapular recruitment and stabiliza-
ligament reconstruction and SLAP repair for
tion, and proper pitching mechanics.
infielders, outfielders and catchers
How does a lack of thoracic mobility affect shoulder external (nine-month program) ...................................................17
rotation or how does a lack of frontal plane stability of the
lower extremities affect arm position at release? Physical
Accelerated Throwing (3 months)
impairments such as lack of strength and motion, decreased
Phase I ..........................................................................19
postural stability, and poor neuromuscular control or se-
quencing may influence throwing mechanics and may be the Phase II .........................................................................19
cause of shoulder or elbow pain. Although the Thrower’s Ten
Program provides the athlete with comprehensive exercises SLAP Hitting Program ...........................................................20
for the upper extremity, it does not address these important
aspects of the kinetic chain. Just like the Throwers Ten Shoulder Weight Lifting Restrictions ............................21
Program, the Complete Throwing Program is not the solution
for all problems associated with pain from the throwing Pitching Mechanics ................................................................22
motion. However, unlike the Throwers Ten, the Complete
Throwing Program provides preventative and rehabilitation Pitcher’s Daily Throwing Routine ....................................23
solutions for all links in the kinetic chain of the athlete who
throws overhand.

2 Complete Throwing Program

Complete Throwing Program Preventative Program
Sleeper Stretches (use table, wall or floor)
Sleeper stretches are designed to increase the internal rotation in your shoulder by stretching the posterior rotator cuff
muscles and posterior capsule. There should be no soreness or pinching in the front of the shoulder. If the stretches make the
front of your shoulder ache, re-position your elbow and repeat the stretch. If it still hurts, stop doing the stretch and talk to
your therapist during your next session.
Step 1. Lie on your throwing shoulder with your elbow placed at shoulder height and flexed to 90 degrees.
Step 2. Using your other arm, push your hand down toward your feet, internally rotating your shoulder.
Step 3. Hold for 30 seconds and perform three repetitions at each shoulder angle (90˚/ 70˚/ 45˚) three times a day.

Sleeper @ 90˚

Step 1 Step 2

Sleeper @ 70˚

Step 1 Step 2

Sleeper @ 45˚

Step 1 Step 2

Complete Throwing Program 3

Scapula Training Exercises
Retractions/Protraction
Set up. Sit in front of a table. Place your
throwing hand palm down on the table.
Keep your elbow straight and place your
other hand behind your head.
Step 1. Keep your arm straight and slide
your throwing arm away from your body on
the table.
Step 2. Slide your throwing hand toward
your body and pull your shoulder blades
together. Hold this position for six seconds.
Shoulder Protraction/Retraction Step1 Step2
Step 3. Return to starting position.

Elevation/Depression
Set up. Sit beside a table. Place your throw-
ing arm palm down on a table top. Keep
your elbow straight and place your other
hand behind your head.
Step 1. Keep your arm straight and slide
your throwing arm towards away from your
body. Hold for six seconds.
Step 2. Slide your throwing hand towards
your body. Pull your shoulder blades
together. Hold for six seconds and
repeat step 1. Shoulder Elevation/Depression Step1 Step2

Wall Scapula protraction/

retractions
Set up. Place fingertips on a wall at
shoulder height with arms straight.
Step 1. Round shoulder blades outward
keeping fingertips on wall.
Step 2. Pull shoulder blades together while
keeping fingertips on wall.

Shoulder Protraction/Retraction on wall Step1 Step2

Wall Thumbtacks
Set up. Place thumbs on the wall in front of
you at shoulder height with arms straight.
Step 1. Keep your elbows straight and
rotate your arms using your thumbs as pivot
points (like screwing a thumbtack into the
wall)
Step 2. Rotate thumbs in clockwise and
counterclockwise direction. This movement
will elevate and depress your shoulder
blades.
You should increase from three sets of
eight repetitions to three sets of twelve Shoulder Elevations/Depression on wall Step1 Step2
repetitions, and finally to three sets of
fifteen repetitions while holding “pinched
together” positions for six seconds.

4 Complete Throwing Program

Rotator Cuff Exercises
External Rotation at 0 degrees of Abduction
Step 1. Place towel under throwing arm with elbow flexed to
90 degrees and forearm parallel to floor.
Step 2. Rotate arm outward, keeping elbow at side.
Step 3. Return to starting position slowly

Step1 Step2

Internal Rotation at 0 degrees of Abduction

Step 1. Place towel under throwing arm with elbow flexed to
90° and forearm parallel to floor.
Step 2. Rotate arm inward, keeping elbow at side.
Step 3. Return to starting position slowly.

Step1 Step2

Shoulder Abduction to 90 degress

Step 1. Place arms along side of body.
Step 2. Raise arms out to side of body to shoulder height with
palms facing downward.
Step 3. Return to starting position slowly.

Step1 Step2

Scaption
Step 1. Place arms along side of body.
Step 2. Elevate arms upward to shoulder height in “V” position
(which is 45 degrees forward from horizontal) with thumbs
pointing upward at 45 degree angle.
Step 3. Return to starting position slowly.

You should progress from three sets of eight repetitions to three sets of
twelve repetitions, and finally to three sets of fifteen repetitions. Weight-
resistance should be increased when you can perform three sets of fifteen Step1 Step2
repetitions easily with the proper form. Exercises can be performed using
dumbbells ranging from 1 lb. to 5 lbs.

Complete Throwing Program 5

Scapula Exercises

Y’s
Step 1. Lie face down on a table with
both arms hanging straight to the floor, and
thumbs pointed forward.
Step 2. Bring your hands above your head,
raising your arms to shoulder height to form
a Y.
Step1 Step2
Step 3. Hold for three seconds, then slowly
lower your arms.

T’s
Step 1. Lie face down on a table with both
arms hanging straight to the floor, palms
down.
Step 2. Raise arms out to the side, parallel to
the floor, and squeeze both shoulder blades
together.
Step 3. Hold for three seconds, then slowly
Step1 Step2
lower your arms.

I’s
Step 1. Lie face down on a table with both
arms hanging straight down with palms
facing down.
Step 2. Raise both arms back toward legs
until parallel with body, and squeeze
shoulder blades together.
Step 3. Hold for three seconds, then slowly Step1 Step2
your arms.

W’s
Step 1. Lie face down on a table with
elbows flexed and arms parallel to body to
form a W position.
Step 2. Squeeze your shoulder blades
downward while pulling your elbows along
your side.
Step 3. Hold for three seconds, then return
Step1 Step2
to step 1.

You should progress from three sets of eight repetitions to three sets of twelve repetitions, and finally to three sets of 15 repetitions. Weight-
resistance should be increased when you can perform three sets of fifteen repetitions easily with the proper form. Exercises can be performed
using dumbbells ranging from 1 lb. to 5 lbs.

6 Complete Throwing Program

Core exercises
Lifts
Step 1. Position yourself on one knee; Grasp
the bar with hands shoulder-width apart.
Tighten your stomach muscles.
Step 2. Pull the bar toward your chest keep-
ing your elbows up and forearms level.
Step 3. When you reach your sternum,
rotate from the waist and lift the bar away
Step 1 Step 2 Step 3 Step 4
from your body, then overhead and across
your body in a diagonal pattern. Hold this
position for three seconds.
Step 4. Return bar to chest position and
then to the initial starting position.
You should progress from three sets of eight
repetitions to three sets of twelve repetitions,
and finally to three sets of fifteen repetitions.

Hovers
Step 1. Lie face down floor with elbows
flexed and forearms/hands placed on floor.
Step 2. Brace your stomach muscles. Raise
your body up on your toes and forearms.
Keep your body in a straight line.
Step 3. Hold this position for ten seconds
and return to initial position.
You should start with ten repetitions, holding
the position for ten seconds. Progress to fifteen
repetitions in which the position is held
for fifteen seconds, and then to twenty Step 1 Step 2
repetitions, holding the position for
twenty seconds.

Side Supports:
Step 1. Lie on your side with your elbow
flexed, forearm on floor and palm down.
Place your head, body and legs in a straight
line.
Step 2. Tighten your stomach muscles and
use your feet and shoulder to lift your hips
off floor keeping your body in a straight line.
Step 3. Hold this position for ten seconds
and lower your body to initial position.
Step 4. Repeat steps 1 to 3 while lying on
opposite side. Step 1 Step 2

You should start with ten repetitions, holding

the position for ten seconds. Progress to
fifteen repetitions in which the position is
held for fifteen seconds, and then to twenty
repetitions, holding the position for twenty
seconds.

Complete Throwing Program 7

Lower Extremity Exercises
Side Stepping You should start with two repetitions
Step 1. Stand with your feet shoulder-width of right/left side stepping; increase to
apart. Keep your knees slightly flexed and four, then six repetitions; as strength
your back straight. Tighten your stomach improves, increase the resistance
muscles. by changing the resistance band
thickness.
Step 2. Place a resistance band around
your feet.
Step 3. Side-step to your right, keeping
your feet shoulder-width apart as you move
in 6-inch steps for twenty feet.
Step 4. Return to starting position by
side-stepping to left.
Step 1 Step 2

Windmills
Step 1. Stand on one leg with opposite
foot off the ground and knee flexed to 90
degrees. Raise your arms out to the side in
a “T” position, making sure your arms are
even with your shoulders.
Step 2. Hinge at your hips and lean forward
Step 1 Step 2 Step 3 Step 4
until your upper body is parallel to floor.
Step 4. Keeping your arm straight, sweep
the arm from the “T” position and place your
hand in front of your foot without rotating
the body. twelve repetitions, then to three sets of fifteen
Step 7. Now change legs and repeat Steps
Step 5. Hold this position for three seconds, 2 through 7. repetitions. To increase the difficulty, rotate
then swing the arm back to the “T” position. your body when placing your hand in front
You should start with three sets of eight of your foot.
Step 6. Repeat with opposite arm. repetitions progressing to three sets of

Walking Lunges Step 2. Before your Step 3. Without

back knee touches pausing, alternate
Step 1. Stand in upright
the floor, push up legs, lunge forward
position with feet shoulder-
with your back left with your left foot and
width apart. Tighten your
leg, forcing the push up with your
stomach muscles. Place your
weight of your body back right leg and
arms on your hip or behind
through your right return to upright
your head. Step forward
heel, simultaneously position to complete
with your right foot, bend-
bringing your left foot one repetition.
ing both knees so that your
together with your right foot.
front knee is aligned over You should start with two repetitions of lunges
your ankle and the back for distance of twenty feet, progressing to
knee comes close to the four and six repetitions as strength improves.
floor. Your back heel is lifted Resistance can also be increased by holding
off the floor. dumbbells in hands.

Prone Leg Extension

Step 1. Lie face down with upper body on a
bench with legs straight and feet touching
floor.
Step 2. Hold the side of bench and lift legs to
horizontal position.
Step 3. Hold his position for ten seconds.
You should start with ten repetitions, holding the position for ten seconds.
Progress to fifteen repetitions in which the position is held for fifteen seconds,
and then to twenty repetitions, holding the position for twenty seconds.

8 Complete Throwing Program

Medicine Ball Program
Warm up: Body Circles
Step 1. Stand with feet shoulders-width
apart. Flex your knees, keep your back
straight and tighten your stomach muscles.
Step 2. Hold the medicine ball in both
hands at the center of your body with arms
straight.
Step 3. Slowly begin to rotate the medicine
ball around your body at waist level, ten
circles to the right, then ten circles to the left.
Step 4. Complete two sets of ten circles in
each direction.

Bus Driver:
Step 1. Stand with your feet shoulders-
width apart. Flex your knees, keep your
back straight and tighten your stomach
muscles.
Step 2. Hold the medicine ball with both
hands at shoulder height with arms straight.
Step 3. Keep the ball at shoulder height
and rotate the ball so that your top hand
becomes the bottom hand.
Rotate the ball again so your hands return
to their original positions. This is one
repetition.
You should perform two sets of ten
repetitions, then progress to two sets
of fifteen repetitions, and finally to sets of
twenty repetitions.

Figure 8’s
Step 1. Stand with your feet shoulders-
width apart. Flex your knees, keep your back
straight and tighten your stomach muscles.
Step 2. Hold the medicine ball with both
hands at shoulder height with arms straight.
Step 3. Perform a sideways figure 8 pattern.
Each completed figure 8 counts as one
repetition. You should perform two sets of
ten repetitions, then progress to two sets of
fifteen repetitions, and finally to two sets of
twenty repetitions.

Complete Throwing Program 9

Medicine Ball Program
Discus
Step 1. Stand with your feet shoulders-
width apart. Flex your knees, keep your back
straight and tighten your stomach muscles.
Step 2. Hold the medicine ball on your left
hip with your left hand under the ball and
right hand on top of the ball.
Step 3. Lift the ball in a diagonal plane
above your right shoulder while rotating
your hand position.
Step 4. Repeat on the right side.
You should perform two sets of ten
repetitions, then progress to two sets of
fifteen repetitions, then two sets of twenty
repetitions.

Chest Press
Step 1. Stand with your feet shoulders-
width apart. Flex your knees, keep your back
straight and tighten your stomach muscles.
Step 2. Hold the medicine ball at chest
height with elbows flexed.
Step 3. Extend your arms keeping ball at
chest height.
Step 4. Return to starting position while
squeezing your shoulder blades together.
You should perform two sets of ten
repetitions, then progress to two sets
of fifteen repetitions, and finally to two sets
of twenty repetitions.

Overhead Press
Step 1. Stand with your feet shoulders-
width apart. Flex your knees, keep your back
straight and tighten your stomach muscles.
Step 2. Hold the medicine ball at chest
height with arms extended.
Step 3. Lift the ball directly over head, then
return the ball to chest height
You should perform two sets of ten
repetitions, then progress to two sets of
fifteen repetitions, and finally to two sets
of twenty repetitions.
To increase difficulty, progress from 4 lb.
medball to 6, 8, 10 and 15 lbs. as tolerated.

10 Complete Throwing Program

Interval Throwing Program
Ulnar collateral ligament reconstruction (1 year) Throwing Sequence:
SLAP repair (9 months) • Break a sweat
Accelerated (3 months) • Shoulder stretches
These Interval Throwing Programs are designed to gradually • Throwing program
return the athlete to sport efficiently and safely. In these
• Rotator cuff strengthening
programs, stresses and loads placed on the upper extremities
are slowly increased in steps that progress through the me- Warm-up:
chanics of throwing. The number of throws, number of sets,
• General body warm-up: upper bicycle ergometer,
and the intensity of the throws are used to gradually increase
biking, and jogging are excellent for increasing blood
throwing volume. The program is initiated when the athlete
flow to muscles and tendons and decreasing the chance
is cleared by his or her physician to resume throwing and is
of re-injury.
performed under the supervision of the rehabilitation team
(physician, physical therapist, and athletic trainer). • Throwing warm-up: Begin at 20 feet in full-kneel position
for 15 throws to facilitate trunk rotation and proper
To minimize the chance of re-injury, the program emphasizes
technique; Advance 10 feet at a time in standing position,
proper warm-up, stretching, strengthening, and throwing
throwing 3 to 5 times at each distance at 50 percent effort
progression in a systematic order. Every athlete is different, so
until reaching the throwing distance for that workout.
there is no set timetable for completion of the program. Dur-
ing the recovery process, the athlete is likely to experience Stretching:
soreness and a dull, diffuse ache in the muscles and tendons. • Because throwing involves all muscles in the body, upper
If the athlete experiences sharp pain, particularly in the joint, extremity, trunk, and lower extremity stretching should
stop the throwing program and contact the physician. Fol- be performed prior to throwing. Dynamic stretching
lowing the program exactly as it is outlined is the safest route should be implemented prior to throwing, followed by
to back to competitive play. Progression through the pro- capsular stretches. Static stretches should be performed
gram is dependent on the soreness rules listed below. systematically after throwing.
Soreness rules: Throwing Mechanics:
• If a sharp pain occurs, particularly in the joint, stop all • A critical aspect of Interval Throwing Programs is
throwing activities until pain decreases. If pain persists, maintaining proper throwing mechanics. Progressing
contact your physician. from simulation throwing along a wall to full-kneel
• If sore for longer than 1 hour after throwing or if sore the throwing to throwing using the walk- behind
next day, take one day off. After the day off, repeat the method enhances the use of proper body mechanics
most recent throwing program workout. (see illustrations).
• If soreness occurs during warm-up but disappears within • Components of the walk-behind method: Step 6 inches
the first 15 throws, repeat the previous workout. If the with the lead leg, step behind with back leg, and step with
shoulder becomes sore during this workout, stop and take lead leg followed by the throw. The velocity of the throw
two days off. On return to throwing, drop back one step in is determined by the distance, and the ball should have
the workout program. only enough momentum to travel each designated
• If soreness occurs during warm-up and continues through distance.
the first 15 throws, stop throwing and take two days off. Weight Training:
On return to throwing, drop back one step in the workout
program. • Sport-specific weight training for baseball that
encompasses core strengthening, upper and lower body
• If there is no soreness, advance according to the injury strengthening, and flexibility exercises should supplement
guidelines listed below. the Interval Throwing Programs. Weight-training should be
Throwing Guidelines: performed on non-throwing days.

• After medical clearance, begin with step 1. Throw every

other day and progress one step per week.
• Distances should be increased by 15 feet to 30 foot
increments depending on specific throwing program.

Complete Throwing Program 11

Rotator Cuff Strengthening:
• Strengthening of the rotator cuff muscles should be performed three times a week after the throwing program. The
athlete should progress through the stages while increasing repetitions from three sets of eight repetitions to three sets
of twelve repetitions, and finally to three sets of fifteen repetitions. Weight-resistance should be increased when the athlete
can perform three sets of fifteen repetitions easily while demonstrating proper form. Exercises can be performed using
resistance bands or dumbbells (1 lb. to 5 lbs.).
Running/Hitting:
• Athletes are able to return to running four months after surgery. Athletes can return to hitting five months after surgery.
(See Hitting Guidelines)

Throwing Mechanics
Full-Kneel Throwing
1. Kneel on floor at 45 degree angle
2. Rotate your trunk (show your
number)
3. Follow through flexing trunk

Step 1 Step 2 Step 3

Walk-behind Throwing
1. Athletic stance placing back foot at
mid-arch of front foot
2. Step forward 6 inches with lead foot,
walk behind with back foot
3. Step with lead leg and throw ball
4. Follow through (flex trunk)

Step 1 Step 2

Step 3 Step 4

12 Complete Throwing Program

Pitchers Interval Throwing Program for ulnar collateral ligament reconstruction
(one- year program)

• Phase I Long toss program • Progress one step per week to • All warm-up and long tosses should
(four-month program) 150 feet begin with the walk-behind
• Initiate at four months following • Throw on Monday, Wednesday, technique and be thrown with
surgery and Friday limited arc

45 feet Phase 90 feet Phase 135’ Phase

Week 1: Warm-up x 20 to 45 feet Week 7: Warm-up x 20 to 90 feet Week 13: Warm-up x 20 to 135’
45feet x 15 90 feet x 15 135’ x 15
Rest 2-3 min Rest 2-3 min Rest 2-3 min
Warm-up x 10 to 45 feet Warm-up x 10 to 90 feet Warm-up x 10 to 135’
45 feet x 15 90 feet x 15 135’ x 15
Week 2: Warm-up x 20 to 45 feet Week 8: Warm-up x 20 to 90 feet Week 14: Warm-up x 20 to 135’
45 feet x 15 90 feet x 15 135’ x 15
Rest 2-3 min Rest 2-3 min Rest 2-3 min
Warm-up x 10 to 45 feet Warm-up x 10 to 90 feet Warm-up x 10 to 135’
45 feet x 15 90 feet x 15 135’ x 15
Rest 2-3 min Rest 2-3 min Rest 2-3 min
Warm-up x 10 to 45 feet Warm-up x 10 to 90 feet Warm-up x 10 to 135’
45 feet x 15 90 feet x 15 135’ x 15

60 feet Phase 105 feet Phase 150’ Phase

Week 3: Warm-up x 20 to 60 feet Week 9: Warm-up x 20 to 105 feet Week 15: Warm-up x 20 to 150’
60 feet x 15 105 feet x 15 150’ x 15
Rest 2-3 min Rest 2-3 min Rest 2-3 min
Warm-up x 10 to 60 feet Warm-up x 10 to 105 feet Warm-up x 10 to 150’
60 feet x 15 105 feet x 15 150’ x 15
Week 4: Warm-up x 20 to 60 feet Week 10: Warm-up x 20 to 105 feet Week 16: Warm-up x 20 to 150’
60 feet x 15 105 feet x 15 150’ x 15
Rest 2-3 min Rest 2-3 min Rest 2-3 min
Warm-up x 10 to 60 feet Warm-up x 10 to 105 feet Warm-up x 10 to 150’
60 feet x 15 105 feet x 15 150’ x 15
Rest 2-3 min Rest 2-3 min Rest 2-3 min
60 feet x 15 Warm-up x 10 to 105 feet Warm-up x 10 to 150’
105 feet x 15 150’ x 15
75 feet Phase
120 feet Phase
Week 5: Warm-up x 20 to 75 feet
75 feet x 15 Week 11: Warm-up x 20 to 120 feet
Rest 2-3 min 120 feet x 15
Warm-up x 10 to 75 feet Rest 2-3 min
75 feet x 15 Warm-up x 10 to 120 feet
Week 6: Warm-up x 20 to 75 feet 120 feet x 15
75 feet x 15 Week 12: Warm-up x 20 to 120 feet
Rest 2-3 min 120 feet x 15
Warm-up x 10 to 75 feet Rest 2-3 min
75 feet x 15 Warm-up x 10 to 120 feet
Rest 2-3 min 120 feet x 15
Warm-up x 10 to 75 feet Rest 2-3 min
75 feet x 15 Warm-up x 10 to 120 feet
120 feet x 15

Complete Throwing Program 13

Pitchers Interval Throwing Program for Ulnar Collateral Ligament
• Phase II: Flat ground pitching using Phase III: Mound pitching (three-month program)
pitching mechanics (two-month • Warm-up to distance of 90 feet using walk-behind technique
program)
• Throw Monday & Friday
• Warm-up to distance of 90 feet using
walk-behind technique
• Throw Monday, Wednesday,
and Friday

Flat-Ground Throwing M/W/F Mound Throwing M & F Mound Throwing M & F (cont.)

Week 17: Warm-up 20 throws Week 25: Warm-up 20 throws Week 30: Warm-up 20 throws
15 FB @ 50% velocity 15 FB flat ground at 15 FB off mound at
Rest 2-3 minutes 100% velocity 100% velocity
15 FB @ 50% velocity Rest 2-3 minutes Rest 2-3 minutes
Week 18: Warm-up 20 throws 15 FB off mound at 15 FB off mound at
15 FB @ 50% velocity 50% velocity 100% velocity
Rest 2-3 minutes Week 26: Warm-up 20 throws Week 31: Warm-up 20 throws
15 FB @ 50% velocity 15 FB flat ground at 15 FB off mound at
Rest 2-3 minutes 100% velocity 100% velocity
15 FB @ 50% velocity Rest 2-3 minutes Rest 2-3 minutes
Week 19: Warm-up 20 throws 15 FB off mound at 15 FB off mound at
15 FB @ 75% velocity 50% velocity 100% velocity
Rest 2-3 minutes Rest 2-3 minutes Rest 2-3 minutes
15 FB @ 75% velocity 15 FB off mound at 15 FB off mound at
50% velocity 100% velocity
Week 20: Warm-up 20 throws
15 FB @ 75% velocity Week 27: Warm-up 20 throws Week 32: Warm-up 20 throws
Rest 2-3 minutes 15 FB off mound at 15 FB off mound at
15 FB @ 75% velocity 50% velocity 100% velocity
Rest 2-3 minutes Rest 2-3 minutes 5 CH
15 FB @ 75% velocity 15 FB off mound at Rest 2-3 minutes
50% velocity 15 FB off mound at
Week 21: Warm-up 20 throws Rest 2-3 minutes 100% velocity
15 FB @ 100% 15 FB off mound at 5 CH
Rest 2-3 minutes 50% velocity
15 FB @ 100% Week 33: Warm-up 20 throws
Week 28: Warm-up 20 throws 15 FB off mound at
Week 22: Warm-up 20 throws 15 FB off mound at 100% velocity
15 FB @ 100% velocity 75% velocity 5 CH
Rest 2-3 minutes Rest 2-3 minutes Rest 2-3 minutes
15 FB @ 100% velocity 15 FB off mound at 15 FB off mound at
Rest 5 minutes 75% velocity 100% velocity
15 FB @ 100% 5 CH off mound
Week 29: Warm-up 20 throws
Week 23: Warm-up 20 throws 15 FB off mound at Rest 2-3 minutes
15 FB @ 100% velocity 5 CH 75% velocity 15 FB off mound at
Rest 2-3 minutes Rest 2-3 minutes 100% velocity
15 FB @ 100% velocity 5 CH 15 FB off mound at 5 CH off mound
Week 24: Warm-up 20 throws 75% velocity
15 FB @ 100% 5 CH Rest 2-3 minutes
Rest 2-3 minutes 15 FB off mound at
15 FB @ 100% velocity 5 CH 75% velocity
Rest 2-3 minutes
15 FB @ 100% velocity 5 CH

14 Complete Throwing Program

 Pitchers Interval Throwing Program SLAP repair
(nine-month program)
• Initiate at four months following • Throw on Monday, Wednesday,
surgery and Friday
• Phase I: Long-toss program • All warm-up and long tosses should
(two-month program) begin with the walk behind technique
and be thrown with limited arc
• Progress: One step per week to
150 feet

Mound Throwing M & F (cont.) 45 feet Phase 120 feet Phase

Week 34: Warm-up 20 throws Week 1: Warm-up x 20 to 45 feet Week 7: Warm-up x 20 to 120 feet
15 FB off mound at 45 feet x 15 120 feet x 15
100% velocity Rest 2-3 min Rest 2-3 min
Rest 2-3 minutes Warm-up x 10 to 45’ Warm-up x 10 to 120 feet
15 FB off mound at 45 feet x 15 120 x 15
100% velocity Week 2: Warm-up x 20 to 45 feet Week 8: Warm-up x 20 to 120 feet
Rest 2-3 minutes 45 feet x 15 120 feet x 15
15 FB off mound at Rest 2-3 min Rest 2-3 min
100% velocity Warm-up x 10 to 45 feet Warm-up x 10 to 120 feet
5 CH 45 feet x 15 120 feet x 15
Rest 2-3 minutes Rest 2-3 min Rest 2-3 min
15 FB off mound at Warm-up x 10 to 45 feet Warm-up x 10 to 120 feet
100% velocity 45 feet x 15 90 feet x 15
5 CH
Week 35: Warm-up 20 throws 60 feet Phase 150 feet Phase
15 FB off mound at
Week 3: Warm-up x 20 to 60 feet Week 9: Warm-up x 20 to 150 feet
100% velocity
60 feet x 15 150 feet x 15
5 CH off mound
Rest 2-3 min Rest 2-3 min
5 CB off mound .
Warm-up x 10 to 60 feet Warm-up x 10 to 150 feet
Rest 2-3 minutes
60 feet x 15 150 feet x 15
10 FB Batting Practice at
100% velocity Week 4: Warm-up x 20 to 60 feet Week 10: Warm-up x 20 to 150 feet
60 feet x 15 150 feet x 15
Week 36: Warm-up 20 throws
Rest 2-3 min Rest 2-3 min
15 FB off mound at
Warm-up x 10 to 60 feet Warm-up x 10 to 150 feet
100% velocity
60 feet x 15 150 feet x 15
5 CH off mound
Rest 2-3 minutes Rest 2-3 min
5 CB off mound
Warm-up x 10 to 60 feet Warm-up x 10 to 150 feet
Rest 2-3 minutes
60 feet x 15 150 feet x 15
15 FB Batting Practice at
100% velocity 90 feet Phase
5 CH Batting Practice
5 CB Batting Practice Week 5: Warm-up x 20 to 90 feet
Week 37: Simulated Game 90 feet x 15
Pitcher must have 2 pitches Rest 2-3 min
at 100% Warm-up x 10 to 90 feet
Catcher calls pitches 90 feet x 15
Pre-Game Warm-up
Simulated Game 1 innings Week 6: Warm-up x 20 to 90 feet
** Progress 15 Throws per 90 feet x 15
workout until pitch count Rest 2-3 min
90 throws Warm-up x 10 to 90 feet
**Return to sport at one year if cleared by
90 feet x 15
physician Rest 2-3 min
Warm-up x 10 to 90 feet
90 feet x 15

Complete Throwing Program 15

Pitchers Interval Throwing Program for SLAP repair
• Phase II Flat ground pitching • Phase III: Throwing off mound (two-month program)
(one month) • Throwing off the mound (two months)
• Use pitching mechanics • Warm-up to distance of 90 feet using walk-behind technique
• Warm-up to distance of 90 feet using • Throw on Monday and Friday
walk-behind technique
• Throw Monday, Wednesday, & Friday

Flat-Ground Throwing M/W/F Mound Throwing M & F Mound Throwing M & F (cont.)

Week 11: Warm-up 20 throws Week 15: Warm-up 20 throws Week 19: Warm-up 20 throws
(60 feet) 15 FB at 50% velocity 15 FB flat ground at 15 FB off mound at
Rest 2-3 minutes 100% velocity 100% velocity
15 FB at 50% velocity 5 CH 5 CH
Week 12: Warm-up 20 throws Rest 2-3 minutes 5 CB
(60 feet) 15 FB at 75% velocity 15 FB off mound at Rest 2-3 minutes
Rest 2-3 minutes 50% velocity 15 FB off mound at
15 FB @ 75% velocity Week 16: Warm-up 20 throws 100% velocity
15 FB flat ground at 5 CH
Week 13: Warm-up 20 throws 5 CB
(60 feet) 15 FB at 100% velocity 100% velocity
5 CH Rest 2-3 minutes
Rest 2-3 minutes 15 FB off mound at
15 FB at 100% velocity Rest 2-3 minutes
15 FB off mound at 100% velocity
Rest 2-35 minutes 5 CH
15 FB at 100% velocity 50% velocity
Rest 2-3 minutes 5 CB
Week 14: Warm-up 20 throws 15 FB off mound at
15 FB at 100% velocity 50% velocity
5 CH Week 20: Warm-up 20 throws
Rest 2-3 minutes Week 17: Warm-up 20 throws 15 FB batting practice at
15 FB at 100% velocity 15 FB off mound at 100% velocity
5 CH 75% velocity 5 CH
Rest 2-3 minutes Rest 2-3 minutes 5 CB
15 FB at 100% velocity 15 FB off mound @ Rest 2-3 minutes
5 CH 75% velocity 15 FB batting practice at
Rest 2-3 minutes 100% velocity
15 FB off mound @ 5 CH
75% velocity 5 CB
Week 18: Warm-up 20 throws Rest 2-3 minutes
15 FB off mound at 15 FB batting practice at
100% velocity 100% velocity
5 CH 5 CH
Rest 2-3 minutes 5 CB
15 FB off mound at Simulated Game M & F
100% velocity
5 CH Week 21: Warm-up 20 throws
Simulated Game
Pitcher must have 2
pitches at 100 percent
Catcher calls pitches
Pre-Game Warm-up
Simulated Game 1 inning
Progress by 15 throws per workout until pitch
count reaches 60 throws.
Athlete may return to sport at nine months if
cleared by physician.

FB = fastball, CH = changeup, CB = curveball

16 Complete Throwing Program

Interval Throwing Program for ulnar collateral ligament reconstruction and SLAP
repair for infielders, outfielders and catchers (nine-month program)
• Phase I: Long Toss Program (5 months)
• Initiate at 4 months following surgery
• Progress 1 step per week
• Throw on Monday, Wednesday, and Friday
• All warm-up and long tosses should begin with walk behind technique and be
thrown with limited arc

45’ Phase 90’ Phase 135’ Phase

Week 1: Warm-up x 20 to 45’ Week 7: Warm-up x 20 to 90’ Week 13: Warm-up x 20 to 135’
45’ x 15 90’ x 15 135’ x 15
Rest 2-3 min Rest 2-35 min Rest 2-3 min
Warm-up x 10 to 45’ Warm-up x 10 to 90’ Warm-up x 10 to 135’
45’ x 15 90’ x 15 135’ x 15
Week 2: Warm-up x 20 to 45’ Week 8: Warm-up x 20 to 90’ Week 14: Warm-up x 20 to 135’
45’ x 15 90’ x 15 135’ x 15
Rest 2-3 min Rest 2-3 min Rest 2-3 min
Warm-up x 10 to 45’ Warm-up x 10 to 90’ Warm-up x 10 to 135’
45’ x 15 90’ x 15 135’ x 15
Rest 2-3 min Rest 2-3 min Rest 2-3 min
Warm-up x 10 to 45’ Warm-up x 10 to 90’ Warm-up x 10 to 135’
45’ x 15 90’ x 15 135’ x 15

60’ Phase 105’ Phase 150’ Phase

Week 3: Warm-up x 20 to 60’ Week 9: Warm-up x 20 to 105’ Week 15: Warm-up x 20 to 150’
60’ x 15 105’ x 15 150’ x 15
Rest 2-3 min Rest 2-3 min Rest 2-3 min
Warm-up x 10 to 60’ Warm-up x 10 to 105’ Warm-up x 10 to 150’
60’ x 15 105’ x 15 150’ x 15
Week 4: Warm-up x 20 to 60’ Week 10: Warm-up x 30 to 105’ Week 16: Warm-up x 20 to 150’
60’ x 15 105’ x 15 150’ x 15
Rest 2-3 min Rest 2-3 min Rest 2-3 min
Warm-up x 10 to 60’ Warm-up x 10 to 105’ Warm-up x 10 to 150’
60’ x 15 105’ x 15 150’ x 15
Rest 2-3 min Rest 2-3 min
75’ Phase Warm-up x 10 to 105’ Warm-up x 10 to 150’
105’ x 15 150’ x 15
Week 5: Warm-up x 20 to 75’
75’ x 15 120’ Phase
Rest 2-3 min
Warm-up x 10 to 75’ Week 11: Warm-up x 20 to 120’
75’ x 15 120’ x 15
Week 6: Warm-up x 30 to 75’ Rest 2-3 min
75’ x 15 Warm-up x 10 to 120’
Rest 2-3 min 120’ x 15
Warm-up x 10 to 75’ Week 12: Warm-up x 20 to 120’
75’ x 15 120’ x 15
Rest 2-3 min Rest 2-3 min
Warm-up x 10 to 75’ Warm-up x 10 to 120’
75’ x 15 120’ x 15
Rest 2-3 min
Warm-up x 10 to 120’
120’ x 15

Complete Throwing Program 17

Interval Throwing Program for ulnar collateral ligament reconstruction and SLAP repair
for infielders, outfielders and catchers (nine-month program)
• Phase II: Sport-Specific Program (1 month)
• Initiate at 7 months following surgery
• Progress 1 step per week
• Throw on Monday, Wednesday, and Friday
• All warm-up and long tosses should begin with walk behind technique and be
thrown with limited arc

Infielders Catchers

Week 17: Warm-up x 20 to 75’ Week 17: Warm-up x 20 to 90’

Field practice Catching position
75’ x 15 @ 75% 90’ x 15 @ 75%
Rest 2-3 minutes Rest 2-3 minutes
75’ x 15 @ 75% 90’ x 15 @ 75%
Week 18: Warm-up x 20 to 90’ Week 18: Warm-up x 20 to 105’
Field practice Catching position
90’ x 15 @ 75% 105’ x 15 @ 75%
Rest 2-3 minutes Rest 2-3 minutes
90’ x 15 @ 75% 105’ x 15 @ 75%
Week 19: Warm-up x 20 to 105’ Week 19: Warm-up x 20 to 120’
Field practice Catching position
105’ x 15 @ 100% 120’ x 15 @ 100%
Rest 2-3 minutes Rest 2-3 minutes
105’ x 15 @ 100% 120’ x 15 @ 100%
Week 20: Warm-up x 20 to 120’ Week 20: Warm-up x 20 to 135’
Field practice 135’ x 15 @ 100%
120’ x 15 @ 100% Rest 2-3 minutes
Rest 2-3 minutes 135’ x 15 @ 100%
120’ x 15 @100%

Outfielders

Week 17: Warm-up x 20 to 120’

Fly balls/Ground balls
120’ x 15 @ 75%
Rest 2-3 minutes
120’ x 15 @ 75%
Week 18: Warm-up x 20 to 120’
Fly balls/Ground balls
135’ x 15 @ 75%
Rest 2-3 minutes
135’ x 15 @ 75%

Week 19: Warm-up x 20 to 150’

Fly balls/Ground balls
150’ x 15 @ 100%
Rest 2-3 minutes
150’ x 15 @ 100%
Week 20: Warm-up x 20 to 180’
180’ x 15 @ 100%
Rest 2-3 minutes
180’ x 15 @ 100%90’ Phase
* Return to sport at 9 months if cleared by MD

18 Complete Throwing Program

Accelerated Throwing Program (three-month program)
Rotator cuff tendonitis/partial ulnar Accelerated Throwing Program Phase II
collateral ligament tear/elbow and Flat-ground and mound throwing (seven-week program)
shoulder debridement
• Use pitching mechanics
• Phase I: Long-toss program
(five-week program) • Warm-up to distance 90 feet with walk-behind throwing technique
• Throw on Monday, Wednesday &
Friday
• All warm-up and long tosses should Flat Ground Throwing M/W/F Simulated Game M & F
begin with a “walk behind” and be Week 6: Warm-up 20 throws
thrown with limited arc 15 FB flat ground at Week 10: Warm-up 20 throws
75% velocity Simulated Game
Rest 2-3 minutes Pitcher must have two
15 FB off mound at pitches at 100 percent
75% velocity Catcher calls pitches
45 feet Phase Week 7: Warm-up 20 throws Pre-Game Warm-up
15 FB flat ground at Simulated Game 1 inning
Week 1: Warm-up x 20 to 45 feet
100% velocity
45 feet x 15
5 CH Week 11: Pitcher must have two
Rest 2-3 min
Rest 2-3 minutes pitches at 100 percent
Warm-up x 10 to 45 feet
15 FB off mound at Catcher calls pitches
45 feet x 15
100% velocity Pre-game warm-up
60 feet Phase 5 CH Simulated game: 2 innings
Week 2: Warm-up x 20 to 60 feet Mound Throwing M & F Week 12: Pitcher must have two
60 feet x 15 pitches at 100 percent
Week 8: Warm-up 20 throws
Rest 2-3 min Catcher calls pitches
15 FB off mound at
Warm-up x 10 to 60 feet Pre-game warm-up
75% velocity
60 feet x 15 Simulated game: 3 innings
5 CH
90 feet Phase Rest 2-3 minutes
15 FB off mound at *Return to sport if cleared by physician.
Week 3: Warm-up x 20 to 90 feet 75% velocity
90 feet x 15 5 CH
Rest 2-3 min Week 9: Warm-up 20 throws
Warm-up x 10 to 90 feet 15 FB batting practice at
90 feet x 15 100% velocity
120 feet Phase 5 CH
5 CB
Week 4: Warm-up x 20 to 120 feet Rest 2-3 minutes
120 feet x 15 15 FB batting practice at
Rest 2-3 min 100% velocity
Warm-up x 10 to 120 feet 5 CH
120 x 15 5 CB
Rest 2-3 minutes
150 feet Phase
15 FB batting practice at
Week 5: Warm-up x 20 to 150 feet 100% velocity
150 feet x 15 5 CH
Rest 2-3 min 5 CB
Warm-up x 10 to 150 feet
150 feet x 15

Complete Throwing Program 19

Interval Hitting Program Following Shoulder Injury
(eight-week program)
SLAP repair and Ulnar collateral ligament reconstruction: initiate at 5 months
post-surgery

Week 1 Week 6

• Monday: 10 Dry swings at • Monday: Dry swings X 20 ;

50 percent X 2 sets BP swings 20 swings at 50 percent
• Wednesday: 10 Dry swings at • Wednesday: Dry swings X 20;
50 percent X 2 sets ; 10 dry swings BP swings 30 swings at 75 percent
at 75percent • Friday: Dry swings X 20 ;
• Friday: 10 Dry swings at 75 percent BP swings 40 swings at 100 percent
X 2 sets ; 10 dry swings at
100 percent Week 7

Week 2 • Monday: Dry swings X 20;

BP swings X 30 at 100 percent
• Monday: Dry swings X 20 ; • Wednesday: Dry swings X 20;
Tee hitting 20 swings at 50 percent BP swings X 40 at 100 percent
• Wednesday: Dry swings X 20 ; • Friday: Dry swings X 20;
Tee hitting 30 swings at 75 percent BP swings X 50 at 100 percent
• Friday: Dry swings X 20;
Tee hitting 40 swings at Week 8
100 percent
• Monday: Dry swings X 25 ;
Week 3 BP swings X 50
• Wednesday: Dry swings X 25;
• Monday: Dry swings X 20; BP swings X 50
Tee hitting 30 swings at 100%
• Thursday: Dry swings X 25;
• Wednesday: Dry swings X 20 ; BP swings X 75
Tee hitting 40 swings at 100%
Return to sport after Week 8 if cleared by
• Friday: Dry swings X 20 ; physician
Tee hitting 50 swings at 100%

Week 4

• Monday: Dry swings X 20;

Front toss 20 swings at 50 percent
• Wednesday: Dry swings X 20;
Front toss 30 swings at 75 percent
• Friday: Dry swings X 20;
Front toss 40 swings at 100 percent

Week 5

• Monday: Dry swings X 20;

Front toss 30 swings at 100 percent
• Wednesday: Dry swings X 20;
Front toss 40 swings at 100 percent
• Friday: Dry swings X 20;
Front toss 50 swings at 100 percent

20 Complete Throwing Program

Complete Throwing Program 3. Lateral deltoid raises should be performed to shoulder
level because of the impinging and wearing effect on the
Guidelines for Returning to Weight Training rotator cuff. Forward raises in the “thumb up” position are
After Shoulder Surgery usually safer and can be done with reasonable weights.
Lateral raises from the prone or bent over position can
You should not return to training with weights until your be done as a substitute for standing lateral deltoid raises.
surgeon determines that you may safely do so. In general, 4. If you are doing any type of “chest-fly”, keep in mind the
the following timetable illustrates when it is safe to return to following precautions:
weight training following your particular surgery: – Do not do any chest-fly exercise with straight elbows
– Always bend the elbows
• Rotator cuff repair 6 months – Always keep weights/dumbbells at or above
• Bankart Repair 4 months chest level.
• SLAP Repair 4-6 months 5. The “Pec-Deck” machine is recommended, however,
• Arthroscopic subacrominal never let the weight stretch the arms so that your elbows
decompression 4-6 months pass behind your shoulders. You can set the arms on this
• Capsular Release 3 months machine a few clicks forward to adjust the maximum
motion allowed.
Before you return to or start a weight-training program, you 7. For triceps extension, triceps push-downs on a pulley
should have no pain, full range of shoulder motion, and system are safe as well as bent-over triceps extensions.
normal strength of the rotator/scapular muscles. Your mo- When doing upright-rowing exercise, keep your hands
tion and strength will be tested by your surgeon or physical at least 12 inches apart on the bar. When pulling the bar
therapist; talk to your surgeon or therapist about your recov- upward toward the chin, do not raise the bar higher than
ery and your rehabilitation program. the point at which the elbow reaches shoulder level.

When you are cleared to start a weight-training program, you Exercises Usually Problem-Free
can begin with three sets of 15-20 repetitions. Training with • Biceps curls (at three months)
high-repetition sets ensures that the weights that you are • Cable and bent-over rowing
using are not too heavy. • Shoulder shrugs

Never perform any weight-training exercise to the point of If your goal is to return to a high-level weight training
muscle failure. “Muscle failure” occurs when, in performing a program, it will take three to six month of cautious, gradual
weight training exercise, the muscle is no longer able to pro- progression to return to top form. In general, avoid increas-
vide the energy necessary to contract and move the joint(s) ing the amount of weight lifted by more than 10-15 percent
involved in the particular exercise. Joint, muscle, and tendon (at a time) of your present working weight every 10-14 days.
injuries are more likely to occur when muscle failure occurs.
Remember: Weight training improves muscle strength and
The following weight training exercises should be helps to protect the joints from injury. However, if done im-
avoided: properly — using too much weight and/or improper
technique — weight training can cause serious injury.
1. Pull downs behind-the-neck (wide grip)
2. Behind-the-neck shoulder press
3. Bench press
4. Triceps press overhead
5. Dips

The following exercises require special cautions:

1. Pull downs should only be done in front of the head,

to the chest, with a medium (not wide) grip.
2. Shoulder press overhead should be done with extreme
caution. Avoid heavy weights. If doing shoulder presses,
always start with the hand in front of the shoulders and
end overhead where you can still see your hand. For
persons using barbells, this is the “military press.”

Complete Throwing Program 21

Pitching Mechanics

1. Wind up: lift leg up 2

1 • Balance: Single leg control
• Hip Canted (left hip higher
than right)
• Maximum knee height
• Arms separate, swing down
and up

2. Stride & Foot Contact

• Front leg goes down and forward
• Front foot is planted slightly toward third base and pointed
slightly inward
3
• Shoulder abducted to 90° and retracted
3. Arm Cocking • Elbows flexed symmetrically
• Pelvis rotation, followed by • Thumb position behind the ball
upper trunk rotation
• Shoulder externally rotates,
and trunk arches 4
• Glove stabilized in front 3
of body
4. Acceleration
• Elbow extends, followed by
shoulder internal rotation
• Ball release at position of
front foot
• Glove stabilized in front
of body

5
5. Follow through & deceleration
• Shoulder internally rotates
• Pelvis flexes forward
• Arm crosses in front of
body and under glove
during follow-through

Reproduced with permission from Fleisig GS. Baseball Pitching

Biomechanics in Relation to Injury Risk and Performance.
Sports Health, A Multidisciplinary Approach 2009;1:314-320.

22 Complete Throwing Program

Pitchers Daily Throwing Routine
Game Day:
• Free toss: getting loose (3min-45ft.) If you are not on 5 day rotation, you may have to
• Feet together square to target chest out- head on-line turn repeat some rest days. If more then 4 days rest
upper ½ only (2min-55ft) between starts, do all 4 rest day, and then work
• Feet spread, closed to target rock and fire-work quick arm backwards from game day.
action (3min-65ft)
• Feet spread arms separated to landing point back to For instance, you have 6 day rest between starts. Do all
balance- (2min-75ft) 4 days, then on day 5 do rest day 3 again, and rest day 4
• Throwing from stretch, sidestep, control head- (3min-85ft) workout on day 6, and you are ready to go. Always end
• Working back in, free catch, work in change ups- (2min) with light rest day 4 the day before you throw again.

Game Day
Post Game: Stretch/tubing
• Ice (20 minutes)
• 20 minute jog
• Stretch

Rest Day 1: 25-30 minute run

• Stretch
• Tubing
• Light toss (10 minutes max. 60-80 feet max)
• Shadow mechanics
• Pitcher’s Fielding Practice footwork (only if arm is sore)
• Abdominal (med ball) & Lower extremity control exercises

Rest Day 2: Stretch/tubing

• Long-toss (180-200 ft max) work outward, then back
inward, low line drives
• Sprits (30-40, 50-60, 50-40, 30) down and back=14 total
• Pick-offs to all bases
• Shadow mechanics
• Pitcher’s Fielding Practice
• Drills (1 knee curve balls, towel drill, CH-UP catch etc.)

Rest Day 3: Stretch/tubing

• 25-30 pitch bullpen-work on specific mechanics or
specific pitches
• 10 sprints-jogs (pole to pole –sprint 1/2 jog 1/2 ) down and
back =2
• Pick-offs to all bases
• Pitcher’s Fielding Practice
• Drills (1 knee curve balls, towel drill, CH-UP catch etc.)
• Abdominal (med ball) & Lower extremity control exercises

Rest Day 4: Light jog (10 minutes)

• Stretch/tubing
• Light toss (90 ft max 10 minutes max)
• Pitcher’s Fielding Practice (throwing optional, or very light)
• Pick-off’s (light throwing, focus on footwork)

Complete Throwing Program 23

 Glenn Holland, PT, MS, ATC, SCS, CSCS, FAAOMPT
For the past 15 years, Glenn has specialized in evaluation and treatment of the
overhead athlete with a primary emphasis on baseball players. As a consultant for
baseball injuries in high school, collegiate, and professional athletes in Western
Pennsylvania, he has implemented rehabilitative programs, throwing programs,
and sport-specific training. Glenn works closely with Dr. Pat McMahon, the
University of Pittsburgh Medical Center Orthopedic Specialist for shoulder, elbow,
and wrist injuries; Dr. James Bradley, the physician for the Pittsburgh Steelers;
and Dr Patrick DeMeo, Medical Director of the Pittsburgh Pirates. A 1995 graduate
of the University of Pittsburgh Physical Therapy School, Glenn is a Certified Athletic
Trainer and has specialty certifications in manual therapy and strength and
conditioning. He also has 30 years experience in baseball as a high school and
collegiate player and as an AAU coach

Peter Draovitch, MS, PT, CSCS

Pete’s expertise meshes physical therapy, sports medicine, fitness and wellness.
As a physical therapist, he has worked closely with young baseball and hockey
athletes developing preventative programs and rehabilitative treatment and
programs following injury or surgery. For 10 years, Pete was travelling physical
therapist and fitness consultant to professional golfer Greg Norman. He is CEO of
The BodyGuards, Inc., a health and fitness company that he founded to launch
“BG Nation.” The program uses entertainment to encourage children ages seven to
11 to take responsibility for their own health and fitness. He is a Certified Strength
and Conditioning Specialist. A graduate from the University of Miami’s Physical
Therapy School, Pete has taught sports medicine, physical therapy and wellness
courses at several universities.

Julie Ferketic, PTA

Since May 2007, Julie has been treating high school, collegiate, and professional
athletes following injury or surgery. She works closely with lead physical therapists
to ensure athletes implement their exercises with correct form and progression.
Julie complemented her Physical Therapist Assistant degree with additional train-
ing in kinesio taping for sport injuries. While undertaking her PTA degree at Butler
County Community College, Julie was class president and monitor of the physical
therapy assistant program. She is a 2004 graduate of Slippery Rocky University
with a bachelor’s degree in exercise science and a minor in gerontology.

T. P. Waligora
T. P. serves as the National Director for Champion Baseball Camps and the
Pitching Coach for Duquesne University in Pittsburgh, Pennsylvania. His 14 years
of experience as a coach and time as a physical therapy throwing specialist have
led to the development of the Velocity99 Throwing Program, which safely and
systematically increases throwing velocity 4-5 miles per hour. He has worked
with throwing athletes of all levels, ranging from Little League to Major League
Baseball players, including members of the Chicago White Sox and Texas Rangers
organizations. T. P. completed a successful pitching career spanning eight
professional seasons with the Chicago Cubs, Pittsburgh Pirates, and Tampa Bay
Rays organizations. He was also honored as an All-East Region and All-State Pitcher
at the College of William & Mary in Williamsburg, Virginia.

Copyright 2010 © by Glenn Holland, PT and Pete Draovitch, PT

All right reserved. Except for use in a review, the reproduction or utilization in any form or by any electronic, mechanical, or other means, now known or
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