Dr. John R. Mishock, PT, DPT, DC
1. Dynamic warm up: Perform the dynamic warm-up prior to throwing.
2. Throw and holds: Hold baseball and go through throwing motion without releasing the ball (10 times).
3. Rest-recovery: After each set of throws, rest 60-90 sec. (Perform push-ups, front planks, side planks)
4. Phase progression: Progress to the next phase of the program each week if no arm soreness.
5. Arm care program: Perform shoulder strengthening and core exercises following each session of the throwing program.
6. Frequency: 2-3 days per week with 1 rest day between throwing days.
7. Younger baseball players: Modify program based on level.
8. Stop throwing: If there is arm soreness that does not reduce following first 10 throws. If there is elbow or shoulder pain.
|
Phases |
Distance of throws (feet) | ½kneeling throws | Crow-hop or slide-step throws | Pitching from mound or mound distance |
Intensity or effort of throws |
| I | 15-30 | 5-10 throws
(15 feet) |
5-15 throws
(20-40 feet) |
5-15 throws | 50% (light) |
| II | 30-50 | 5-10 throws
(20-30 feet) |
10-15 throws
(40-60 feet) |
15-25 throws | 50%-75% (light-mod) |
| III | 50-80 | 5-10 throws
(20-30 feet) |
15-25 throws at
(60-80 feet) |
25-40 throws | 75% (mod) |
| IV | 80-150+ | 5-10 throws
(20-40 feet) |
15-25 throws at
(60-100 feet) |
25-40 throws
Add off-speed pitches |
75%-90% (mod-high) |
| V | 90-150+
|
10 throws
(20-50 feet) |
15-25 throws
(60-150 feet) On a line |
40-60
Add off-speed pitches |
90% (high) |
| VII | Batting practice pitching 60 to 100 pitches | ||||
| VII | Simulated game: 50 to 100 pitches with gradual increase in velocity. 2. 5-7 innings 3. 22-27 pitches per inning including 10-15 fastballs. 4. 6 minutes rest between innings. | ||||
This program is a guide for softball or baseball players during pre-season or winter workouts. The goal is to build throwing tolerance to reduce or eliminate elbow and shoulder injuries and improve throwing performance.
If you have questions, contact Dr. Mishock at mishockpt@comcast.net.
If pain or limited function is keeping you from doing the activities you enjoy,
We can help!
Reduce pain and increase function
Schedule your visit 610-327-2600
https://mishockpt.com/request-appointment/
Gilbertsville – Skippack – Phoenixville – Boyertown – Pottstown – Limerick
Appointments available 7:00am to 8:00pm, ALL locations, most days!
Saturday Appointments available
Visit our website to REQUEST AN APPOINTMENT, read informative articles, meet our physical therapy staff, and learn about our treatment philosophy.
Email your questions to mishockpt@comcast.net
Dr. Mishock is one of only a few clinicians with doctorate level degrees in both physical therapy and chiropractic in the state of Pennsylvania.
He has authored two books; “Fundamental Training Principles: Essential Knowledge for Building the Elite Athlete”, and “The Rubber Arm; Using Science to Increase Pitch Control, Improve Velocity, and Prevent Elbow and Shoulder Injury” both can be bought on Amazon.
