LOW INTENSITY THROWING DAY (Recovery / Patterning)

Goal: Maintain movement quality, reduce stress, promote recovery

Total Throws: 40–60

Intensity: 50–70%

Structure

1. Arm Care / Activation (5–8 min)

• Bands (light)

• Scap control work

• Smooth, controlled

2. Catch Play (15–25 throws)

• 60–90 ft

• Easy effort, smooth mechanics

• Focus on rhythm + feel

3. Drill Work (15–20 throws)

• Pivot pickoffs

• Rocker throws

• Constraint drills (direction, timing)

4. Light Pull Downs (Optional) – 5–10 throws

• 70% max effort

• Controlled, not aggressive

Coaching Focus

• Clean mechanics

• No max intent

• Athlete should feel better after session