MAINTENANCE THROWING DAY (Build / Maintain)

Goal: Maintain velocity + reinforce mechanics

Total Throws: 60–90

Intensity: 70–85%

Structure

1. Arm Care / Activation (5–8 min)
2. Catch Play (20–30 throws)

• Build from 60 → 120 ft

• Gradual intensity increase

3. Drill Work (15–20 throws)

• Blend drills + feel

• Add movement variability

4. Pull Downs – 10–15 throws

• 80–85% effort

• Controlled aggression

5. Light Mound / Flat Ground (Optional) – 10–15 throws

• 70–80%

• Command + execution focus

Coaching Focus

• Controlled intent

• Reinforce delivery under moderate speed

• No overreaching