HIGH INTENSITY THROWING DAY (Performance / Velocity)

Goal: Maximize velocity, power, and transfer

Total Throws: 70–110

Intensity: 85–100%

Structure

1. Arm Care / Activation (5–8 min)

2. Catch Play (25–35 throws)

• Build distance progressively

• Finish with aggressive throws

3. Pull Downs – 15–25 throws

• 90–100% intent

• Max effort with recovery between reps

4. Mound / High Intent Flat Ground – 15–25 throws

• Game-speed or higher intent

• Full delivery

5. Competition / Constraint Work (Optional) – 5–10 throws

• Velocity targets

• Command challenges

Coaching Focus

• Max intent, full recovery

• Quality over quantity

• Shut down if velocity drops or mechanics break