Mid Atlantic Orioles 2017-2018 Winter Throwing Program

By: Jonathan de Marte – February 20th, 2018

914-262-1232

jonathan.demarte@richmond.edu

In addition to a throwing program that includes weighted balls, I highly recommend a consistent strength and movement program. Doing the bare minimum with the movements listed below will not provide the optimal method to achieve desired results and stay healthy. A strength and movement program must be included with a throwing program because it is crucial to increase full body strength, especially in the shoulder, while you are throwing weighted baseballs. If you throw weighted balls without a purpose, plan, goal, and schedule, then you are putting yourself at risk of injury. Please begin a strength program before starting the program outlined below!

I encourage at least 2-3 weeks of throwing with just a baseball to build a base and arm strength before using varied weights.

Throwing program below is always subject to change. This template is just a guide to follow. Each session, Orioles pitchers made individual adjustments based on progress, how their arm felt, mechanics, and other external variables. Remember, no two athletes are the same!

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Throwing Program

The “rest” in the throwing program below should be 5-10 minutes. Make sure to stay loose during this break.

Please record your throwing each day so we can track progress and make edits to your individual program. No two athletes are the same, so please keep track each day. We will gladly change throwing regimen on a given day for an athlete upon request and discussion.  Good luck!

Additional Throwing Movements/Patterns to Incorporate:

●      Medial Hop Throws: Drive back foot into the ground, keep back knee pointed behind; 3B for RHP, 1B for LPH, explode off the ground toward the target.

●      Figure 8 Throws: Shift weight into each hip, drive back foot through the ground, and be explosive!

●      Knee-to-Knee Throws: Just like a slide-step motion/short-leg lift. Exaggerate driving back foot into the ground, feel weight over the right side of your knee.

●      Rockers BFP (Back-Foot Planted): Do not follow through with backside. Focus on driving your back knee while front leg pulls and straightens after release. Exaggerate the extension when you release the ball.

 

●      Rockers BFR (Back-Foot-Released): Follow through with backside. Concentrate on the same movements as BFP, although this time, drive your back leg like you are pitching.

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November

All throwers should begin the exercises listed below as soon as you read this outline!

Please perform the following movements 5-6 days per week. Familiarize yourself with all warm-up and recovery movements listed below. We will use them daily in the winter training program. If you have any questions/concerns, feel free to search for any of the below information on the Internet or in the outline emailed to you previously. We would like to avoid spending too much time teaching these new movements once the winter program begins at Tuckahoe Sports, VA. Bolded movements will only be performed after throwing (recovery). Movements on this page will help maintain and increase strength, mobility, and flexibility in the body, and put you in the best position possible to throw.

●      Foam Roll/Lacrosse Ball Roll-Outs

●      Dynamic (Moving) Warm-Up

●      Jaeger Sports J-Band Routine

●      Upward Tosses

●      Side Lying External Rotation Tosses

●      Band Pullaparts

●      No Money Drill

●      Rhythmic Stabilization(s) Variations

●      Shoulder/T-Spine Bench Mobe

●      Back-Wall Shoulder Flexion

●      Back-Wall Shoulder Slide

●      Shoulder Stretches with PVC Pipe https://www.youtube.com/watch?v=8drTcsh9Loo

●      Dead Bug Variations

●      Quadruped Adductor Mobehttps://www.youtube.com/watch?v=yF8o6I6aSZg

●      Thoracic Spine Extension Variations

December

12/1:

Throw to 60’. 20 throws at 60’.

Rest.

20 throws at 60’.

12/3:

Throw to 60’. 30 throws at 60’.

Rest.

20 Throws at 60’

12/5:

Throw to 60’. 10 throws. 75’ 10 throws. 90’ 10 throws.

Rest.

60’ x 15.

12/7:

Throw to 90’. 20 throws.

Rest.

Throw to 90’. 10 throws. 75’ 10 throws. 60’ 10 throws.

12/10:

Throw to 90’ 25 throws. 60 ‘ 20 throws.

Rest.

Throws to 90’. 15 throws. 60’ 15 throws.

Rest.

75’ 20 throws.

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Workouts @ TSI Begin

Ball colors listed below are from Oates Specialties “Tap” Plyocare Balls.

12/12:

Reverse throws green

plyocare ball 2 x 10.

Pivot Picks green 2×10.

Rockers blue 1 x 10

Begin first set of throws with 7 oz. ball on a slight arc to 75’ at about 75% effort.

75’ 10 throws with 7 oz. ball. 75’ 10 throws with baseball.

90’ 10 throws.  60’ 15 throws.

Rest.

75’ 10 throws. 90’ 20 throws. 60’ 20 throws.

 

12/14:

Same as 12/12 EXCEPT NO throws today with 7 oz. baseball.

Add a third set to 90‘ x 20.

12/17:

Same as 12/12 INCLUDING 7 oz. baseball throws.

 

 

 

 

12/19:

Reverse throws green 2x 10.

Pivot Picks blue 1 x 10.

Rockers yellow 1 x 8.

2 Knee throws 4 x 5 (GBYR)

1 Knee throws 4 x 5 (GBYR)

Throw to 90’ 25 throws.

75’ 15 throws.

60’ 15 throws.

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12/21:

Reverse throws green 2 x 10

Pivot Picks 1 x 10 blue

Rockers yellow 1 x 8

2 Knees 3 x 1 throw for each color (dropset) blue, yellow, red, purple, orange

1 Knee 1 x 1 dropset

Throw with 7 oz ball to 75’. 75’ 10 throws with baseball. 90’ 15 throws with baseball. 75’ 15 throws with baseball.

Rest.

Throw to 90’ with 7oz. ball. 90’ 10 throws with baseball.

All remaining throws will be into a net with “Run and gun” motion:

2 x 80% 6 oz.

3 x 100% 6oz.

1-2 x Warm-up regulation baseball

4 x 100% regulation baseball.

2 x 80% 4 oz.

3 x 100% 4oz.

 

 

 

12/23:

Reverse throws green 2 x 10

Pivot Picks green 2 x 10

Rockers BFR 4 x 5 (Set 1 Blue, 2 Yellow, 3 Red, 4 Purple)

Throw to 120’ with baseball 15 throws.

Rest.

Throw to 90’ 15 throws.

12/26:

Reverse throws 2 x 8

Pivot Picks green 2 x 8

Roll ins 1 x 8

Rockers 2 x dropset

Walking Windups 2 x dropset

Throw to 90’ with 7oz. ball. 90’ 10 throws with baseball.

12/28:

Reverse throws 2 x 10

Pivot Picks green 1 x 8

Pivot Picks blue 1 x 8

Roll Ins Green 1 x 12

2 Knee green 1 x 8

2 Knee blue 1 x 8

1 Knee yellow 1 x 8

12/28 Continued:

1 Knee red 1 x 8

Rockers BFR 1 x 10 yellow

Throw to 120’. 15 throws

 

 

 

12/30:

Reverse throws 1 x 10

Pivot Picks green 1 x 10

Rockers 1 x 3 blue – orange, in order (15 throws)

Throw to 90’ with 7 oz ball. 5 throws at 90 ‘ 7 oz.

5 throws 90’ with baseball. 5 x 120’. 8  x 150’

FG into net (15-20 feet away) with INTENT!

 

 

 

 

January

1/2:

Reverse 2 x 10

Pivot Picks 2 x 5

Roll Ins 2 x 5

2 Knee Dropset (blue – orange)

1 Knee Dropset (same as above)

Walking Wind-Ups (same as above)

Throw to 150’. 15 throws

Rest

Throw to 90’ 15 throws

60’ 10 Rockers BFR

1/5:

Reverse 2 x 10

Pivot Picks 1 x 5

Roll Ins 2 x 8

Walking Wind Ups 1 x 5 each ball (blue – purple, 20 throws)

Throw to 120’ 5 (On an arc)

150’ 5 (On an arc)

180’ 5 (On an arc)

120’ 8 (On a line)

90’ 5 (On a line)

FG with intent (net 10-15 ft. in front of mound) 2 x 5

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1/7:

Reverse Throws 2 x10

Pivot Picks Green 2 x 8

Roll-Ins Green 2 x 8

2 Knee Dropset x 1 (Green – Orange)

Rockers Back-Foot Planted Dropset x 1 (Blue – Orange)

Throw to a longtoss at your own comfort

12-15 throws at this distance

1/9:

Reverse 2 x 10

Pivot Picks 1 x 10

Roll Ins 1 x 10

Rockers BFP 1 x 2 each ball (blue – orange)

Rockers BFR 1 x 2 ea. (same as above)

Throw with 7 oz. 90 ft 5 throws

120’ 15 throws

75’ 10 throws

Run and Guns with velocity recordings

1/11:

Reverse 2 x 12

Pivot 3 x 5

Roll-Ins 2 x 6

2 Knees 2 x 5 BY

90’/120’ x 20

90’/120’ x 15

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1/12 or 1/13:

Toss on own. 90’-150’ x 15-25

Recovery Exercises including partner stabilizations

 

1/14:

Reverse 1 x 10

Pivot 2 x 6

Rockers BFP 2 x 5 BY

Rockers BFR Dropset x 1

Throw with 7oz 90’. 10 throws.

90’ with Baseball x 10

150’ x 12

Rest

90’ x 12

FG x 10-15

1/16:

Reverse 2 x 10

2 x 8 Pivot

Roll-Ins downhill 2 x 3

1 Knee x 1 Dropset (B-O)

2 Knee x 1 Dropset (B-O)

Walking Wind Up x 1 Dropset (2ea. (B-O))

Longtoss x 15

Short Box with intent into net x 8

90’-120’ x 15-20 IMG_2658

 

 

 

*At this point in the program, all pitchers should be throwing 1 time per week on their own. Make sure to include the same warm-up/recovery movements, but do not use any weighted baseballs or plyocare balls on the extra days of throwing. Listen to your body and take a day off of throwing when needed, especially if you are feeling more sore than normal. Remember, soreness and pain are two different things!*

1/18:

Reverse throws 2 x 8

Pivot Picks 2 x 5

Rockers BFP 1 x 4 Yellow, 1 x 2 Red, 1 x 4 Purple

Rockers BFR x 3 Dropsets (B-O) (2uphill, 1 downhill)

Throw to 75’ 7 oz. 15 throws

90’ x 15

120’ x 10

90’ x 5

75’ x 5

FG for those who have not started FGs (15-20)

1/21:

Reverse throws 2 x 8

Pivot Picks 1 x 6

Roll Ins green 2 x 10

2 Knee throws 2 x dropset (B-O)

1 Knee 1 x dropset

Rockers BFR dropset x 2 (B-O)

Throw back to longtoss at your own pace and comfort. As you move in, 10 pull downs with baseball.

Rockers BFP x 5.

Rockers BFR x 5IMG_2658

 

 

 

1/23:

Reverse 2 x 8

Pivot 2 x 8

2 Knees 2 x 5 YP

Rockers BFP 1 x Dropset

Rockers BFR 1 x Dropset

Roll Ins or Walking Wind

ups 2 x 5

Throw to 120’ or

longtoss  x 15

Throw to 90’ x 10

Light FG with Partner

1/25:

Reverse 1 x 10

Pivot 1 x 8

Roll Ins 1 x 6

Rockers BFP 1 x Dropset (B-O)

Rockers BFR 1 x Dropset (B-O)

7 oz 75’ x 5-10

90’-150’ (Your comfort) x 10-15

Run and Guns!

Will increase x 1 throw on each ball at 100%

1/28:

Throw on own (27th and 28th or 29th) Some pitchers had showcase camp.IMG_2658

 

 

 

1/30:

Reverse Throws 2 x 8

Pivot Picks with twist 2 x 6

Roll Ins Down Mound 3 x 5

1 Knee Dropset x 2 (B-O)

Rockers BFP 2 x 8 (B or Y)

Rockers BFR 3 x 5 (Y)

7 oz 75’ x 15

Longtoss x 15

Short Box Bullpen

Noa/Cam: 2 x 12

Sam, Gabe, Trent: 3 x 12IMG_2658

 

 

 

February

2/1:

Reverse throws 1 x 8

Rockers BFP 1 x 6 Y

RockersBFR 1 x 6 (YP 3 ea.)

Medial Hops 2 x 6 (YP 3 ea.)

Walking Wind-ups 2 x Dropset

120’ x 10

50’ x 15 Rockers BB/CH

Rest

90’ x 10

FG 50’-55’ 1 x 16 with sequence: FB/CH/FB/BB

2/4:

Reverse throws 2 x 8

Rockers BFP 1 x 5 B

Rockers BFR 1 x 5 YP

Medial Hop Throws 2-3 x Dropset

7 oz 75’ x 10

Throw as needed

Bullpens (60’, not short box)

Brandon, Trent, Gabe, Sam: 2 x 15-20 (30-40)

Cam, Noa: 2 x 12-15 (24-30)

2/6:

Reverse Throws 2 x 6

Pivot 1 x 6

Roll Ins down mound 2 x 4

Rockers BFP 1 x 8 (Y)

Rockers BFR Up-mound 1-2 x Dropset

Rockers BFR Down-mound 1 x Dropset

Medial Hops 1 x Dropset

Longtoss

Short Box Pen or FGIMG_2658

 

 

 

2/8:

Reverse 2 x 10

Roll Ins 12x 6

Rockers BFP 1 x Dropset (B-O)

Rockers BFP Up-Mound 2 x Dropset

Rockers BFR Up-Mound 1 x Dropset

Rockers BFR Down-Mound 2 x Dropset

90’-150’ or your comfort x 10-15

Bullpens/Short-Box

2/11:

Reverse Throws 1 x 10

Pivot Picks 1 x 8

Roll-Ins 1 x 6

Rockers BFP 1 x 8 B

Rockers BFR 1 x 8 Y

Medial Hop Throws 1 x 6 Y

Throw to 120’ x 10

Run and Guns.

2/13 or 2/14:

Reverse Throws 1 x 10

Pivot Picks 1 x 7

Roll Ins Up-Mound 1 x 5

Roll Ins Down-Mound 1 x 5

Rockers BFP 1 x 5 B

Rockers BFR Up-Mound 1 x 5

Rockers BFR Down-Mound 1 x 5

Medial Hop Throws 3 x 3 (YRP)

Bullpen Video Day for College Coach/Last Day

(High-School Tryouts/

Practice begins 2/19)

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