THE IMPORTANCE OF YOUR THROWING SCHEDULE

 
 

This concept relates to when and how intently a thrower should be throwing.  Not only will this depend on the Throwing Scenarios outlined previously in the Program Overview, but it takes into account crucial factors such as arm soreness and planning Performance Days around upcoming games.

NOTE: As you read through the following information, do so with the mindset that you just threw in a Game or Performance Day, and are trying to determine your upcoming Throwing Schedule.


how to plan your throwing schedule (Walk-through)

 
 

 

Step 1: Determine your type of soreness (If any)

Because soreness is such a huge determinant in dictating a thrower's training regimen, it’s important to understand how to assess different Types of Soreness.  This is outlined in the following table. 

 
 

STep 2: DETERMINE AVAILABILITY

After the Types of Soreness have been clearly defined, they should now be applied in order to figure out your Throwing Schedule.  This is reflected in the table listed below, which will help outline an ensuing throwing regimen depending on your specific symptoms and circumstances.  For example, if you woke up with arm soreness the morning after a game, the table below will guide you on how to progress throughout your Throwing Schedule.

 
 
 
 

Step 3: DETERMINE Upcoming game schedule

Not only is it necessary to outline specific throwing protocols after a Game or Performance Day with the tables above, but throwing protocols leading up to a Game or Performance Day are also important.  Therefore, you need to implement The 48-Hour Rule:

 This applies to ALL throwers, regardless of playing level.  Even though professional and college players may have to slightly modify the throwing protocols after a Game or Performance Day based on their schedule requirements, at NO point should a player complete a voluntary Performance Day within 48 hours of a game.


STEP 4: EXECUTE THE APPROPRIATE PHASE AND # OF THROWS

Each phase is correlated with multiple variables (i.e. distance, intensity, etc), but last but not least is the number of throws associated with each phase.  Although breakdown of throws made in each phase are pre-set, there are a few exceptions as a thrower begins to advance through the Performance Phases.  However, this is solely dependent on a thrower's success in each phase, which can be learned about in greater detail in The Efficient Throw and Performance Phase (2-4) Advancement Criteria.  The table below provides a general breakdown of number of throws to be completed in each phase, along with their associated distances and intensities.