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Interval Throwing Program - Phase I - Long Toss Progression

* Program is to be done three times per week with a day off inbetween, each step represents one day of throwing
* All throws 90 feet and greater are to be done with a step and an arc unless "on line" stated, use distance to dictate intensity
* On line = throwing without an arc, Flat Ground = throwing on a line with windup pitching mechanics

Distance Throws
45ft Phase Step 1 Step 2 Step 3
Week 1 30ft 20 20 20
45ft 0 10 10

Step 4 Step 5 Step 6 Step 7 Step 8 Step 9

Week 2-3 30ft 20 20 20 20 20 20
45ft 20 25 30 35 40 45

60ft Phase Step 10 Step 11 Step 12 Step 13 Step 14 Step 15

Week 4-5 30ft 10 10 10 10 10 10
45ft 10 10 10 10 10 10
60ft 20 25 30 35 40 45
30ft 10 10 10 10 10 10

75ft Phase Step 16 Step 17 Step 18

Week 6 30ft 5 5 5
45ft 10 10 10
60ft 25 25 25
75ft 15 20 25
45ft 10 10 10

Deload Week Step 19 Step 20 Step 21

Week 7 30ft 5 5 5
45ft 5 10 10
60ft 15 20 25

90ft Phase Step 22 Step 23 Step 24 Step 25 Step 26 Step 27

Week 8-9 30ft 5 5 5 5 5 5
45ft 10 10 10 10 10 10
60ft 10 10 10 10 10 10
75ft 20 20 20 20 20 20
90ft 10 15 20 25 30 30
60ft 10 10 10 10 10 10

105ft Phase Step 28 Step 29 Step 30

Week 10 30ft 5 5 5
45ft 5 5 5
60ft 10 10 10
75ft 10 10 10
90ft 15 15 10
105ft 10 15 25
60ft 10 10 10

120ft Phase Step 31 Step 32 Step 33 Step 34 Step 35 Step 36

Week 11-12 30ft 5 5 5 5 5 5
45ft 5 5 5 5 5 5
60ft 10 10 10 10 10 10
75ft 10 10 10 10 10 10
90ft 10 10 10 10 10 10
105ft 10 10 10 15 15 15
120ft 10 15 20 20 25 30
60ft 10 10 10 10 10 10

Flat Ground Phase Step 37 Step 38 Step 39

Week 13-14 30ft 5 5 5
45ft 5 5 5
60ft 10 10 10
75ft 10 10 10
90ft 10 10 10
105ft 10 10 10
120ft 20 20 20
60ft Flat Ground 10 15 20

Deload Week Step 40 Step 41 Step 42

Week 14 30ft 5 5 5
45ft 15 15 15
60ft 25 30 35

Flat Ground Phase Step 43 Step 44 Step 45

Week 15 30ft 5 5 5
45ft 5 5 5
60ft 10 10 10
75ft 10 10 10
90ft 10 10 10
105ft 10 10 10
120ft 15 15 20
105ft On Line 5 5 5
90ft On Line 5 5 5
75ft On Line 5 5 5
60ft Flat Ground 10 15 20

Reinold MM et al: An Interval Throwing Program for Baseball Pitchers Based upon Workload Data. IJSPT. 2024;19(3):326-336
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Interval Throwing Program - Phase II - Mound Progression

* Warm-up throwing to be performed before bullpens: 30ft x 5, 45ft x 5, 60ft x 10, 75ft x 10, 90ft x 10, 120ft x 10, 90ft pulldowns x 5, 60ft flatground x 10
* Long toss: Light = 30ft x 5, 45ft x 5, 60ft x 10, 75ft x 10, 90ft x 10, 105ft x 10, 120ft x 10 with arc, no pulldowns
* Long toss: Pull downs = 30ft x 5, 45ft x 5, 60ft x 10, 75ft x 10, 90ft x 10, 105ft x 10, 120ft x 15 with arc; 90ft pulldowns x 5
* Light catch = easy catch 30ft x 5, 45ft x 5, 60ft x 10, 75ft x 5, 90ft x 10
* Key: FB = Fastball, CH = Changeup, BR = Breaking ball, BP = Batting practice

Week 1 Mon Tue Wed Thur Fri Sat Sun

Throws 10 Off Long Toss Off Long Toss Off Off
Intensity 50% Light Pulldowns
Pitch Type FB only

Week 2 Mon Tue Wed Thur Fri Sat Sun

Throws 15 Off Long Toss Off Long Toss Off Off
Intensity 50% Light Pulldowns
Pitch Type FB only

Week 3 Mon Tue Wed Thur Fri Sat Sun

Throws 20 Off Long Toss Off Long Toss Off Off
Intensity 75% Light Pulldowns
Pitch Type FB only

Week 4 Mon Tue Wed Thur Fri Sat Sun

Throws 25 Off Long Toss Off Long Toss Off Off
Intensity 75% Light Pulldowns
Pitch Type FB only

Week 5 Mon Tue Wed Thur Fri Sat Sun

Throws 30 Off Long Toss Off Long Toss Off Off
Intensity 75% Light Pulldowns
Pitch Type FB/CH

Week 6 Mon Tue Wed Thur Fri Sat Sun

Throws Long Toss 30 Off Long Toss 35 Off Off
Intensity Light 75% Light 75%
Pitch Type FB/CH FB/CH

Deload Week Mon Tue Wed Thur Fri Sat Sun

Week 7 30ft 5 Off 5 Off 5 Off Off
45ft 5 5 5
60ft 10 10 10
75ft 15 10 10
90ft 15 20 25
60ft 10 10 10

Week 8 Mon Tue Wed Thur Fri Sat Sun

Throws Long Toss 35 Off Long Toss 40 Off Off
Intensity Light 75% Light 75%
Pitch Type FB/CH/Easy Breaking FB/CH/Easy Breaking

Week 9 Mon Tue Wed Thur Fri Sat Sun

Throws Long Toss 40 Light Catch Long Toss 40 Light Catch Off
Intensity Light 90% Light 90%
Pitch Type FB/CH/Easy Breaking FB/CH/Easy Breaking

Week 10 Mon Tue Wed Thur Fri Sat Sun

Throws Long Toss 40 Light Catch Light Catch Long Toss Light Catch Off
Intensity Light 90% Light
Pitch Type All

Week 11 Mon Tue Wed Thur Fri Sat Sun

Throws Long Toss 40 Light Catch Light Catch Long Toss Light Catch Off
Intensity Light 100% Light
Pitch Type All

Week 12 Mon Tue Wed Thur Fri Sat Sun

Throws Long Toss 40 Light Catch Long Toss 40 Light Catch Off
Intensity Light 100% Light 100%
Pitch Type All All

Week 13 Mon Tue Wed Thur Fri Sat Sun

Throws Long Toss 40 Light Catch Long Toss Long Toss Light Catch Light Catch
Intensity Light 100% Light Light
Pitch Type All

Deload Week Mon Tue Wed Thur Fri Sat Sun

Week 14 30ft 5 Off 5 Off 5 Off Off
45ft 5 5 5
60ft 10 10 10
75ft 10 10 10
90ft 20 25 30
60ft 10 10 10

Mon Tue Wed Thur Fri Sat Sun

Week 15 Throws 15 Pen 20 BP Light Catch Light Catch Long Toss 25 Light Catch Long Toss
Intensity Live BP Light 75% Light
Pitch Type All All

Mon Tue Wed Thur Fri Sat Sun

Week 16 Throws 20 Pen, 2x15 BP Light Catch Light Catch Long Toss Long Toss Light Catch Light Catch
Intensity Live BP Light Light
Pitch Type All

May progress to rehab assignment with 1 IP and progression 1 IP per outing

Reinold MM et al: An Interval Throwing Program for Baseball Pitchers Based upon Workload Data. IJSPT. 2024;19(3):326-336