How to Build a Baseball Return to Throwing Program
Dec 16, 2023There are periods of no throwing throughout the year for every baseball player. Whether is in the off-season for 8 weeks, or you had to stop throwing due to some nagging pain or soreness that you were experiencing. One thing we do not want to do is go from nothing to full throwing very quickly, that is a recipe for a baseball injury. A ramp up period is needed to be able to return safely and set yourself up to return to games sitting at your best.
Most of the time, I would recommend working with someone that understands work capacity, intensity and volume to help build your throwing program, but some times that is not feasible.
If you are building your own throwing program, there are a few things to consider in order to return at your best.
Things to consider would be:
- Build volume at a lower intensity
- Progress number of throws and total distance gradually
- Add number of days of throwing gradually
- Have multiple days between your long toss days (>105 feet)
Following these guidelines will help you build a good program for yourself to improve your baseball throwing and limit baseball injuries!
For a general template of a 8-week or 14-week High School Pre-Season Throwing Program, check out our resources page!
If you need help build a return to throw program or have questions, feel free to email me at: [email protected]
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