Return to Throwing: Softball Pitcher

Throwing Program

  • Positions:
    • (SA) Short Arm throw from one knee
    • (SFT) Standing FULL Throw from specified distance
    • (UHPP) Under Hand Pre Pitch (Under hand throw without full arc motion)
    • (FPWU) Full Pitch Wind Up throw: Use the distance from the mound to home
  • Soreness Rules
    • *These rules are meant to guide your progress through a throwing program in an effort to allow individuals to progress safely without over training. They are based on the symptoms that you experience during and after workouts. These rules are based on an article in the Journal of Orthopedic & Sports Physical Therapy that set up a program for individuals returning to running following ACL repair.
      1. Soreness during the warm up that continues during the session = 2 days off, drop down a level
      2. Soreness during the warm up that goes away = Stay at that level
      3. Soreness during the warm up that goes away but redevelops during session = 2 days off, drop down a level
      4. Soreness the day after (not muscle soreness) = 1 day off, do not advance program
      5. No Soreness = Advance 1 level once there is no soreness for 3 consecutive attempts at that level
  • ALWAYS ICE 10-20 MINUTES AFTER THROWING SESSION
  • LEVELS
    1. SA: 10x 30feet, UHPP: 10x 30feet, repeat 3x
    2. SA: 10x 30feet, UHPP: 10x 30feet, repeat 4x
    3. SA: 10x 30feet, UHPP: 10x 30feet, repeat 5x
    4. SA: 10x 30feet, UHPP: 10x 30feet, repeat 3x
    5. SA: 10x30feet, UHPP: 10x30feet, SFT: 10x30feet, repeat 3x
      1. We were here on 10-5-18 but only did 2 rounds
    6. SA: 10x30feet, UHPP: 10x30feet, SFT: 10x30feet, SFT: 10x40feet, repeat 3x
    7. SA: 10x30feet, UHPP: 10x30feet, SFT: 10x30feet, 10x40feet, 10x50feet, repeat 3x
    8. SA: 10x30feet, UHPP: 10x30feet, SFT: 10x30feet, 10x40feet, 10x50feet, 10x 60feet repeat 3x
    9. Repeat above 4x
    10. SFT: 10x45feet, UHPP: 10x from the mound, FPWU: 10x 25-50% effort, repeat 3x
    11. Repeat above 4x
    12. Repeat above 5x
    13. SFT: 10x45feet, UHPP: 10x from the mound, FPWU: 10x 25-50% effort,FPWU: 10x 50-75% effort, repeat 3x
    14. Repeat above 4x
    15. Repeat above 5x
    16. SFT: 10x45feet, UHPP: 10x from the mound, FPWU: 10x 25-50% effort, FPWU: 10x 50-75% effort, FPWU: 10x 75%-Max  effort, repeat 3x
    17. Repeat above 4x
    18. Repeat above 5x