Repeat
Warm-up throws at 20-120 feet
Throws at 120 feet (25 throws)
3 sets
Rest 5-10 minutes between sets
Warm-down throws
Begin flat ground pitching at 45 feet
Throw on alternate days
10 minute toss on off day
New Level
Warm-up throws at 20-120 feet
Throws at 120 feet (25 throws)
3 sets
Rest 5-10 minutes between sets
Warm-down throws
Begin flat ground pitching at 45 feet
Throw on alternate days
10 minute toss on off day
Repeat
120 FEET(72 Steps):
Level 1
Warm-up throws at 20-120 feet (12-72 Steps)
Throws at 120 feet (25 throws)
2 sets
Rest 10 minutes between sets
Warm-down throws
Throw on alternate days
10 minute toss on off day
New Level
120 FEET(72 Steps):
Level 1
Warm-up throws at 20-120 feet (12-72 Steps)
Throws at 120 feet (25 throws)
2 sets
Rest 10 minutes between sets
Warm-down throws
Throw on alternate days
10 minute toss on off day
Repeat
Warm-up throws at 20-105 feet (12 -63 Steps)
25 throws at 105 feet
3 sets
Rest 5-10 minutes between sets
Warm-down throws
New Level
Warm-up throws at 20-105 feet (12 -63 Steps)
25 throws at 105 feet
3 sets
Rest 5-10 minutes between sets
Warm-down throws
Repeat
105 FEET (63 Steps):
Level 1
Warm-up throws at 20-105 feet (12-63 Steps)
25 throws at 105 feet
2 sets
Rest 10 minutes between sets
Warm-down throws
Throw on alternate days.
New Level
105 FEET (63 Steps):
Level 1
Warm-up throws at 20-105 feet (12-63 Steps)
25 throws at 105 feet
2 sets
Rest 10 minutes between sets
Warm-down throws
Throw on alternate days.
Repeat
Light warm-up throws at 20-90 feet
25 throws at 90 feet
3 sets
Rest 5-10 minutes between sets
Warm-down throws
New Level
Light warm-up throws at 20-90 feet
25 throws at 90 feet
3 sets
Rest 5-10 minutes between sets
Warm-down throws
Repeat
90 FEET (54 Steps):
Level 1
Light warm-up throws at 20-90 feet (12 Steps - 54 Steps)
25 throws at 90 feet
2 sets
Rest 10 minutes between sets
Warm-down throws
Throw on alternate days.
New Level
90 FEET (54 Steps):
Level 1
Light warm-up throws at 20-90 feet (12 Steps - 54 Steps)
25 throws at 90 feet
2 sets
Rest 10 minutes between sets
Warm-down throws
Throw on alternate days.
Repeat
Warm-up throws at 20-60 feet
25 throws at 60 feet
3 sets
Rest 5-10 minutes between sets
Warm-down throws
Throw on alternate days
New Level
Warm-up throws at 20-60 feet
25 throws at 60 feet
3 sets
Rest 5-10 minutes between sets
Warm-down throws
Throw on alternate days
Repeat
60 FEET (36 Steps):
Level 1
Warm-up throws at 20-60 feet (12 Steps - 36 Steps)
25 throws at 60 feet
2 sets
Rest 10 minutes between sets
Warm-down throws
Throw on alternate days
New Level
60 FEET (36 Steps):
Level 1
Warm-up throws at 20-60 feet (12 Steps - 36 Steps)
25 throws at 60 feet
2 sets
Rest 10 minutes between sets
Warm-down throws
Throw on alternate days
Repeat
Warm-up throws at 20-45 feet (12 Steps - 27 Steps)
25 throws at 45 feet
2 sets
Rest 10 minutes between sets
Warm-down throws
Throw on alternate days
New Level
Warm-up throws at 20-45 feet (12 Steps - 27 Steps)
25 throws at 45 feet
2 sets
Rest 10 minutes between sets
Warm-down throws
Throw on alternate days
Repeat
Warm-up throws at 20-45 feet (12 Steps - 27 Steps)
25 throws at 45 feet
1 set only
Rest next day
Warm-down throws
Once completed all 6 Exercises, complete form at the bottom of this page.
Once completed all 6 Exercises, complete form at the bottom of this page.
