Pre-Season/Winter Workout Throwing Program Guideline:

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.


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


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


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