Throwing Program (4 months)

Throwing Program with Ex-Pro and Olympian Jon de Marte, Dan Wirchansky (Mariners), & Frank Giuliani (Trois Riviere).

FULL INFORMATION HERE

Athletes MUST COMMIT to all four months of the program!

PROGRAM SCHEDULE:

TUESDAYS: Nov. 5, 12, 19, 26 Dec. 3, 10, 17 Jan. 7, 14, 21, 28 Feb. 4, 11, 18, 25 March. 4

THURSDAYS: Nov. 7, 14, 21 Dec. 5, 12, 19 Jan. 2, 9, 16, 23, 30 Feb. 6, 13, 20, 27 March. 6

TIMES & AGES:

Group 1: 5:30pm - 6:30pm (11u-14u)

Group 2: 6:30pm - 7:30pm (Open)

Group 3: 7:30pm - 8:30pm (Open)

SESSION EXAMPLE: (varies by week)

Try to arrive 15 min early for soft tissue/prep work

00:00-00:10 Warm-ups

00:10-00:15 Prework/Power

00:15-00:25 Dry Drills

00:25 - 00:35 Plyo/Individual Throwing

00:35-00:60 Throwing Program

2 WEEKS OF: instruction on drills, positions, warm-up, and recovery and with a start to on-ramping

6-8 WEEKS OF: on-ramping the arm and body

1 WEEK OF: DELOAD - light throwing and refresher week

8 WEEKS OF: Pitching/Velocity Based Training, customized to individual needs