It’s officially time to start your preseason throwing program.

Here is week 1.

Week  1

Monday – Wednesday- Friday   Play catch 15 minutes.  75 to 80 throws

Focusing on Fastball/ Change Up Grips and Arm Slot

3-5 minutes at 40 feet

3-5 minutes 50 feet

3-5 minutes at 60 feet

Tuesday-Thursday-Saturday   Long Toss Program (NEVER MORE THAN 120 FEET)

80 throws.  15 to 20 minutes.  Throws made with a step on a line to teammates chest.

40 feet – 10 throws

50 feet – 5 throws

60 feet – 5 throws

70 feet – 5 throws

80 feet- 5 throws

90 feet- 5 throws

100 feet- 5 throws

110/120 feet- 10 throws

100 feet- 5 throws

90 feet- 5 throws

80 feet- 5 throws

70 feet- 5 throws

60 feet- 5 throws

50 feet- 5 throws (Program Completed)

Be patient and make sure you get all the throws done properly.

It will not take more than 20 to 30 minutes a day max.



  • Frank Bundy June 15, 2014 at 8:03 pm

    I was reading your week 1 and week 2 pre season throwing program. You really have pitchers throwing six days a week the first two weeks? Mon/Wed/Fri are throwing days and Tues/Thurs/Sat are long toss? Isn’t that to much? It seems like a lot to start the year off. I just want to make sure I’m reading this right. Looking forward to your response.

    • Darrell Coulter June 16, 2014 at 12:26 pm


      Great question. When pitchers are first starting to throw I let them decide how much they are comfortable throwing. When it comes to High School pitchers there isn’t much of a preseason for many so they are all really on their own pitching timetable.

      A lot of coaches that I work with have different philosophies, but most agree on one thing, each pitcher is different. But with the seasons starting a quick as they do you have to get them on the mound as soon as it is healthy to do so.

      Most of the throwing program is just a framework for each pitcher to decide how much is too much or not enough. It doesn’t matter what the coach thinks if the pitcher thinks he isn’t ready. There is a not a cookie cutter approach that works for every pitcher.

      So as an instructor I create frameworks for pitchers to test, track and tweak based on each pitchers needs and desires.

      After 20+ years I have witnessed pitchers who could get ready in 2 weeks and some pitchers it would take 6 weeks to be comfortable on the mound so again this is just a framework to help coaches and pitchers get started. I tell everyone of them to tweak it to fit each pitcher.


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