General Guidelines: Start the throwing progressing from week one and DO
NOT progress until you have completed the full weeks training. If you miss a
throwing session during a week REPEAT the week. The goal is to strengthen
the throwing arm and progressing too fast can cause injuries that will sideline
you during the regular season.
It is important to understand that rest is a critical part of the training
schedule. Each training session is designed to break down the muscle and then
during the rest period the muscle rebuilds in stronger form. Because your
muscles support your skeletal system, a workout that exceeds your muscle
strength will be absorbed by the skeletal system, ligaments, or tendons causing
injury to the arm. It is extremely important that you stay disciplined and
develop strong healthy muscles during this training. Skipping a session,
progressing too fast, or not resting and icing your arm risks injury to yourself
that will cost you playing time during the regular season. There are no short cuts in strength training. The more time you put in the stronger you become.
If your arm his sore at the end of a training week repeat the same training the
following week. Do not progress to a next step if your arm is sore. The stronger you are at the beginning of the training the better chance you will have of staying on schedule. It is expected that a seniors arm will be stronger than a freshman's arm and that individuals may progress at different rates.
- Run two warm up laps before throwing.
- Stretch before throwing.
- Complete a 90' sprint in-between each set of throws.
- Limit throws to include an arc. Save your arm for the regular season.
- Run two laps after throwing.
- Stretch after throwing.
- ICE FOR 20 MINUTES AFTER EACH SESSION! DO NOT SKIP THIS STEP.
| Throwing |
Sun |
Mon |
Tue |
Wed |
Thur |
Fri |
Sat |
| Week 1 |
Rest |
BSF |
Step 1 |
BSF |
Step 1 |
BSF |
Step 1 |
| Week 2 |
Rest |
BSF |
Step 1 |
BSF |
Step 1 |
BSF |
Step 2 |
| Week 3 |
Rest |
BSF |
Step 2 |
BSF |
Step 2 |
BSF |
Step 2 |
| Week 4 |
Rest |
BSF |
Step 2 |
BSF |
Step 2 |
BSF |
Step 2 |
| Week 5 |
Rest |
BSF |
Step 3 |
BSF |
Step 3 |
BSF |
Step 3 |
| Week 6 |
Rest |
BSF |
Step 3 |
BSF |
Step 3 |
BSF |
Step 4 |
| Week 7 |
Rest |
BSF |
Step 4 |
BSF |
Step 4 |
BSF |
Step 4 |
| Week 8 |
Rest |
BSF |
Step 3 |
BSF |
Step 3 |
BSF |
Step 3 |
| Week 9 |
Rest |
Try-outs |
Try-outs |
Try-outs |
Try-outs |
Try-outs |
Try-outs |
Step 1:
- Warm up toss to 75'
- 20 throws @ 45' (50%)
- 5 throws @ 45' (75%)
- 10 throws @ 60', 5 throws @ 60' (50%)
- 10 throws @ 75', 5 throws @ 75' (50%)
- 20 tosses to 75'
|
Step 2:
- Warm up toss to 90'
- 10 throws @ 45' (50%)
- 10 throws @ 60' (50%)
- 10 throws @ 60'
- 10 throws @ 90'
- 20 tosses to 90'
|
Step 3:
- Warm up toss to 120'
- 20 throws @ 60' (50%)
- 5 throws @ 75' (50%)
- 5 throws @ 75' (75%)
- 10 throws @ 120', 5 throws @ 120' (50%)
- 20 tosses to 120'
|
Step 4:
- Warm up toss to 150'
- 20 throws @ 60' (50%)
- 10 throws @ 90'
- 5 throws @ 120'
- 5 throws @ 150'
- 20 tosses to 150'
|
BSF - Weight Training Program
