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The Way of Baseball Blog

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Here are some typical examples of throwing routines for starting pitchers with different amounts of rest days between starts.

5 Man Rotation (Start, 4 days off, Start again)

Day 1- Game Day Start

Day 2- Gym workout, Shoulder/Rotator Cuff Exercises, Distance run, Long Toss

Day 3- Warm-up, bullpen day, rotator cuff exercises, Interval run

Day 4- Light gym day, long toss to tolerance, interval run or light distance run

Day 5- Warm up, light toss and flat ground work, sprints

Day 6- Game Day Start

Pitching once a week (Start, 6 days off, start again)

Day 1- Game Day Start

Day 2- Gym workout, Shoulder/Rotator Cuff Exercises, Distance run, Long Toss

Day 3- Warm-up, bullpen day, rotator cuff exercises, Interval run

Day 4- Light gym day, long toss to tolerance, interval run or light distance run

Day 5 and 6 – Take another light bullpen day same as day 3. It’s the pitcher’s option whether they throw a second bullpen with one day off before the start or 2 days off.

Day 7- Warm up, light toss and flat ground work, sprints

Day 8- Game Day Start

It’s much easier as a starting pitcher to play your routine since you know the day you pitch.
The bullpen guys have it a little different as they may pitch almost every game. The relief pitcher still has to stay sharp without as much bullpen work like a starter has. The best way to do this is to either take short (10-15 pitch) bullpen sessions or just work on hitting spots and throwing your secondary pitches on flat ground work as that’s less stressful to the body in preparing for the game that day.

I’m often asked about whether or how much a pitcher should play long toss.
I’m very much in favor of long toss as much as a player can do with certain conditions.

The best way to long toss is to keep the ball on a line. What I mean by that is to imagine there is a straight line between you and your partner. In long toss, go ahead and throw as far asĀ  you want to your tolerance that day, but throw the ball straight.

Your partner may catch the ball on a bounce or two, but he shouldn’t have to step to his right or left to catch the ball. It’s a good throwing workout as long as you keep the ball on a line.

 

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