What's up! Coach Dan Blewett here--today I have a free throwing program for
pitchers. this is for you coaches for you parents for your players if you
don't know what to do because your season is stalled obviously everyone's
season to shut down right now you can download this program from me for free
at -- danblewett.com/program -- the link is also in the video description below
here on YouTube. So this program is gonna be step-by-step you can follow it
exactly you can make it your own this is for healthy pitchers only so if you're
ready to go your arm feels good feel free to download this print it out and
use with your team or use it yourself leave a comment below if you need help
interpreting it I'm gonna go through it completely right here I'm gonna give you
this video is full instructions I had to use this throwing program but if you
have questions you wanna know how to tailor it whatever leave a comment below
and let me know what you're throwing needs are and we can do this kind of
together so there's been a lot of videos with a lot of good information out there
I want to give you my version of a very specific thing you can actually use not
just general guidelines which I've given some everyone's given some so stick
around please follow the CDC guidelines your local guidelines be safe don't run
and grab your nearest seven baseball buddies and start doing this throwing I
want you to be safe and follow health guidelines first and then if you can
find a safe way to throw and you can feel free to use my program all right
now further ado let's jump in I'm gonna explain how to do this
what's up okay so let's go through this we're gonna start with who this program
is for and this is only for pitchers who are healthy so if you're rehabbing or if
you've had pain this is not the program for you this is for everyone who was
ready to go and then had to back off a seat because the season was canceled so
again this is not for pitchers with pain or health issues if you're not a hundred
percent talk to your doctor or someone local to supervise you
so let's go over now the intent of this program so this one is basically we're
trying to get you within two weeks when you hear the starting gun for the season
so if you get through two weeks of this program you'll be two weeks from ready
to go essentially this is going to give you the structure to throttle up and
throttle down with your throwing so any good throwing progression any good
throwing program is going to give you structure and this is going to give you
a lot of that we don't want you to go basically a month without throwing and
then try to pick up a ball and start back up and hopefully we I mean we hope
the seasons not shutdown that long but if it is you hopefully finish week four
which would be the best part that build-up or week five before your first
game so here's week one of throwing so you're gonna see four days that are on
so one two four and five day three is off days six and seven are off we'll
talk about all these real quick so long toss drill a six to eight throws forty
feet you'll see all these are structured in that same way number of throws and a
distance after that move your feet this could be a crow hop this could be a sort
of running throw a pitchers crop whatever you want obviously we're doing
long toss I don't recommend that you bomb it out throwing huge high arc
grenades 240 feet is a pretty decent recommendation where you can still throw
the ball on a line imagine you're now fielder and you're throwing a cuttable
missile trying to catch a runner at the plate or third base um like that so
you're free to do long how long toss how you want to do long toss I don't
personally believe in it throwing it super high up into the sky trying to
throw as far as you can I believe in throwing sort of cuttable
outfielder style in game throws work on carry throw the crap out of the ball but
you don't need to be bringing the rain so 240 feet might be a high school or a
college guy throwing it out line if you're a younger guy that number
might be a hundred to ten it might be to 180 it might be 150 if you're 10 11 12
you whatever just back up slowly be smart about it to your max then you can
hang out there for a little bit and then again move your feet whether it's a crow
hop just being athletic 15 throws to come back in so reducing your distance
down to 60 feet after that say quick break do a flat ground you'll see a flat
ground day one on day two and day five you're gonna go from your wind up 10 to
15 throws half speed effort all pitches glove side third of the plate arm side
through the plate when you throw a flat ground you're working on your pitch
ability your location your command you're spinning all your pitches
throwing the ball down hill to a partner who's giving you a target on his left
kneecap or his right kneecap which is basically to represent the third of the
plate on one side or the other after your 10 to 15 from the wind up do 10 to
15 from the stretch same thing repeat that's what a flack
round is every pro reliever does that almost every day per week this is a
staple part of long tall sessions as you finish up or during catch okay so day to
catch same thing drill ABC those are your drills what makes you good what
keeps you on track what helps your mechanics stay consistent you're gonna
insert whatever drills you like to do these could be from a YouTube channel if
you have a question shoot me a comment ask me well you know by email whatever
you want but this is your structure in general after that again move your feet
go out to 150 if you wanna go a little farther it's fine if you don't want to
go that far that's fine this is up to you this is sort of your recovery day
grab a drink flat ground again spin your stuff throw
downhill go through your mechanics become a better pitcher in your last
twenty to thirty day three you're gonna be off day for fifty percent effort
bullpen obviously fifty percent effort doesn't
really mean 50 percent velocity it means fifty percent effort which studies have
shown it's about 70 percent of velocity that's okay
this should just be very easy low effort you'll see the mound effort indicated
right there let's go through this real quick W you wind up for fast balls
middle W wind up for fast balls alternating arms
side glove side third of the plate so that's not quite on the black but close
to the black wind up for change ups middle right down the middle to plate
wind up to fast balls one arm side one glove side on the third all these
numbers here are total pitches so you're not gonna throw two fast balls to the
arm side to the glove side it's two total you're all total numbers for
breaking balls down the middle that could be your chain or your curveball
your slider wind up to fastball again arm side glove side sit down and then
we're going to go from the St the stretch to fast balls middle to glove
side to arm side for change ups to fastball to each third for breaking
balls middle and then eight garbage time garbage time is just my term for what
wasn't that good today or what you just want to work on more maybe your changeup
stunk so throw six changeups down here maybe you weren't good to your arm side
so throw an extra couple arm side fast balls work on what you're not good at
not what not what's gonna stroke your ego and make you feel good about
yourself work on what wasn't good in your last eight and this is 40 pitches
total day five we're repeating day one for long toss real simple day six and
seven do some other baseball Shiva tees play wall ball have a backyard game go
take ground balls to go take fly balls hit off the tee whatever you can throw
if you want just make it a non structured baseball activity have fun do
baseball things but I'm not going to give you extra days of structured
throwing have fun be an athlete so week two very similar the biggest changes
you're gonna see here we've added a second bullpen
so mound effort on this one is 75% mound effort on your first one is 50% okay
week three 75% bullpen 90% bullpen first set 75% effort which is probably gonna
be about 85 to 90% of your velocity second second half of the bullpen from
the stretch you can go 75 to 90% if you want and that is perfectly okay so you
know zooming in here 75 to 90% that's up to you but just don't blow it out we're
trying to build up and we're also trying to use this as a template to throttle
back all right so Dave for long toss this
hasn't changed catch has not changed 90% 90% on the bullpen here week four 90%
90% a hundred percent a hundred percent week five ninety a hundred you know
there's just kind of getting a little more to warm up if you don't want to
throw a full speed then don't listen to your arm always listen to your body
first 100% 100% so if you get through week five you've gotten let's see one
two three workouts at full speed right if you can have hitter stand in
wonderful if not so be it so after week five if the season's ready to begin
don't you know you through them day five you should be ready to throw in your
first game on the next Tuesday which would be damp Game two if you went
Monday Tuesday Wednesday Thursday Friday Saturday Sunday these are labeled as one
two three four five six seven because it doesn't have to follow that pattern if
you start this program on a Wednesday then Wednesday is your day one three off
days before your first game this is gonna prepare you to throw 30 to 50
pitches in your first outing I do not believe in 80 90 pitch bullpens that
stuff is just you're not going to get in game shape except except by being in
games so prepare yourself these are all 40 pitch bullpens prepare yourself to
throw 40 pitches out of the gate 30 to 50 is probably fine you'll obviously
there are warm-ups before the game and then that's what you're gonna be
expected to do and then you're gonna have to build up in the game there is no
substitute for real game throwing so after that if you get to week 5 and
we're not at the season yet which we don't know what's gonna happen here's
what you're gonna do ask yourself how you feel if you're good you've no
problems your arm feels good start back over at week three that does mean you're
gonna throttle back week three you're gonna go back to 75% effort and then
build back up to 90 you're not gonna lose anything I just don't want you to
hold throwing full-speed bullpens every week into the unknown when we don't know
what's gonna happen so back off if you want to give yourself a little rest like
four or five days off go back to week three just throttle back a little bit
and then throttle back up that way if the next week the season starts you're
still pretty much ready to go like you threw full speed the previous week
had an easy week and now you can just kind of almost jump back in and that's
you know surely there's not gonna be like hey we're starting our first game
tomorrow guess what no there's gonna be like hey you know we got to go ahead our
first games in five days our first games in a week whatever it is so you're gonna
have some amount of planning so we don't have to be ready to go every single day
so throttle back a little bit if you just feel okay take four additional days
off give yourself a little rest then start back up a week to one week one to
two so week one or two you might say oh man I only back to the beginning but
this isn't a beginner program that much this is still a good amount of throwing
this is still a bullpen or if you want to start jump back to week two that's
okay just listen to your body and understand that the season might
suddenly be in full swing and it might get long in a hurry if you feel bad pain
in your arm or otherwise stop and see a doctor
all right don't push through pain ever when you're throwing so that's it be
smart be safe listen to your body and adjust this program as you see fit you
can contact me if you need help please leave a comment on social media if you
want to download this program this program is available for you.
download it in the youtube link below or go to danblewett.com/program
Okay? You can download your copy this for free
it does add you to my email list but I just send out emails like when I make
new videos like this so I think you'll like him anyway again be smart about
your throwing this is fully customizable if you want to throw more or you want to
throw less if you want to do a different drill if this is going to be four throws
and the next one's gonna be twelve throws make it your own but these are
all reasonable throwing volumes this is a reasonably good template that if I was
your coach this is what I would probably prescribe to you today that's why I
created this so again the biggest things listen to your body be safe be smart and
adjust this to make it work for you