On your days off from training at the facility, the daily throwing program consisting of long toss and a light pull-down is acceptable and encouraged. Just remember to listen to your arm. If your arm does not feel up to throwing, don't. If it does not feel up to any pull-down that is perfectly fine. Just stretch your arm out as much as it wants on that given day. There is no reason to overdue it on these days as you are getting plenty of throwing in on the 3 days of training. ALWAYS DO A PROPER DYNAMIC WARM-UP BEFORE YOU START ANY KIND OF BASEBALL ACTIVITY. We are getting in plenty of shoulder care so it is not necessary to do so on the off days. Depending on how your body feels it would be beneficial for you to get some conditioning in after you throw. I will include examples of conditioning drills and intervals to use while doing so at the end. Just remember to listen to your body. Those of you who are playing this fall: After you are done pitching, it would be ideal to have bands on hand to get some shoulder work in after you are done for the day to make sure you are maintaining mobility in the pitching shoulder. It would also be beneficial to get some conditioning in.
Conditioning Choices:
30-60 yards Sprints. 450-500 yards total. That would be 8- 60 yard sprints (480 yards), 10- 50 yard sprints (500 yards), 12- 40 yard sprints (480 yards), 16- 30 yard sprints (480 yards). Walk back slowly to the start line after each sprint. That is your rest time.
120 yard Shuttles. 4-6 Shuttles. Set up cones (can use anything for cones: hats, baseball, shoes, etc.) 30 yards apart. Sprint back and forth from cone to cone for a total of 4 touches (2 sprints to each cone). These should be done in 25 seconds or less. Keep a running clock and start each new shuttle on the minute.
Jump Rope or Jumping Jacks (fast). 10 sets of 100 jumps or 12 rounds of 30 seconds of jump rope and 30 seconds of rest
Burpees. Tabata style - 2 rounds of 2 minutes each (4 rounds). 20 seconds of burpees followed by 10 seconds of rest. After your 2 minutes is up, rest for 2 minutes and go again. Another option for burpees is 8 rounds of 12. Start every round on the minute and do 12 burpees. Rest until the next minute starts.
