30% Distance / 30% EFfort

PURPOSE

To warm-up the arm and body prior to throwing, and for light-throwing, pattern improvement while the arm and body are recovering.  

Implementation

Training Phase 2 will frequently be used as part of a progressive warm-up prior to throwing, and can be utilized on recovery days while the arm isn't functioning at capacity.  The allotted 40-50 throws within this phase will be conducted at 30% effort and will never exceed more than 30% of a thrower's max distance.  Scenarios for implementation include, but are not limited to:

  • Prior to Higher-Intensity Throwing (game, practice performance day)
  • Recovery Day

PROGRESSION TO TRAINING PHASE 2

In order to get to Training Phase 2, a specific progression must be followed to allow the arm and body to warm-up appropriately.  This is outlined in the table below: