Low Intensity Throwing Program

HIGH INTENSITY THROWING DAY (Performance / Velocity)

Goal: Maximize velocity, power, and transfer

Total Throws: 70–110

Intensity: 85–100%

1. Stand-Still Facing Partner Throws
Distance: 50–70 ft
Volume: 2 sets of 6–8 throws

Start with controlled stand-still throws to establish rhythm and clean arm action. Even in a high-intent day, this phase remains smooth and under control. Focus on direction, consistent release, and preparing the arm for higher outputs.


2. Roll-In Throws
Distance: 70–90 ft
Volume: 2 sets of 6–8 throws

Begin to add momentum with a smooth roll-in. Let the body move more freely and allow the ball to come out with increasing intent. The goal is to transition from controlled effort into more explosive movement without forcing it.

3. Step-Behind Throws
Distance: 90–120 ft
Volume: 2–3 sets of 5–6 throws

Use step-behind throws to build momentum and generate power from the lower half. Arm speed should begin to climb here. Focus on creating carry on the ball while staying loose and maintaining direction through release.

4. Pull-Down / Long Toss
Distance: Build out to max distance, then work back in
Volume: 10–15 total throws

Stretch the arm out to your max comfortable distance. Once fully extended, begin working back in with aggressive pull-down throws. These should be thrown on a firm line with high intent, allowing for maximum arm speed and carry. This is the highest intensity portion of the day..

5. High-Intent Throws Into the Net
Volume: 8–12 throws

Transition directly into the net while maintaining the same arm speed built during pull-downs. These throws should be aggressive and explosive, simulating game-like intent without the added stress of the mound. Focus on fast arm action, strong finish, and clean direction.

6. Optional Flat Ground or Mound Work
Distance: 60 ft (flat) or 60’6” (mound)
Volume: 6–10 pitches

Apply the arm speed and intent into a more specific pitching environment. Focus on executing pitches with conviction while maintaining the same tempo and aggressiveness developed earlier in the progression.

Coaching Notes

Build intensity gradually—don’t jump to max effort early
Let momentum and distance naturally increase arm speed
Be aggressive, but never lose mechanical control
Prioritize arm speed, carry, and direction
Finish with high intent while staying efficient and repeatable