Exercises for Return to Pitching

Overview

After an injury, most children want to return to their sport as soon as possible. However, if they start training or playing again too soon, they can risk further injury and pain. The goal of this exercise program is to help a young athlete with an injured throwing arm recover properly and gradually, so they can return to pitching. 

Here are some things you should know before you get started:

1. Your child must have no pain when moving their arm, adequate muscle power, and adequate endurance.
2. Safely follow the program exactly to avoid further injury to the arm. 
3. During this program, your child may have dull aches or soreness. 
4. If your child has acute pain or pain for longer than 30 minutes, stop the program. If the pain persists, alert your doctor. 
5. If symptoms allow, you should advance one step every other day. 
6. Along with this program, your child should do a weight program with high repetition and low weights. Lift weights on throw days (after throwing). On other days, focus on recovery and stretching. Always warm up (until a light sweat) before activity with jogging or biking. Before throwing, stretch all muscle groups.

Download our exercises and training log PDF

Phase 1: Crow Hop Throw on Flat Ground

Flat-footed throwing greatly stresses the arm and can cause injury. The crow hop consists of a hop, skip, then throw.  Warm-up throws should be at a relaxed distance (around 35–40 feet). Increase the distance according to step guidelines. To move onto the next step, the athlete must be able to throw at each step 2 to 3 times without pain or symptoms. At the end, the athlete should be able to do 75 throws at every distance painlessly. 

• Step 1: Warm-up throws: 25 throws of 45 feet. Rest for 5–10 minutes. Warm-up throws: 25 throws of 45 feet. 
• Step 2: Warm-up throws: 25 throws of 45 feet. Rest for 5–10 minutes. Warm-up throws: 25 throws of 45 feet. Rest for 5–10 minutes. Warm-up throws: 25 throws of 45 feet. 
• Step 3: Warm-up throws: 25 throws of 60 feet. Rest for 5–10 minutes. Warm-up throws: 25 throws of 60 feet. 
• Step 4: Warm-up throws: 25 throws of 60 feet. Rest for 5–10 minutes. Warm-up throws: 25 throws of 60 feet. Rest for 5–10 minutes. Warm-up throws: 25 throws of 60 feet. 

Use the same protocol as above for steps 5 and 6 with 90 feet throws, steps 7 and 8 with 120 feet throws, steps 9 and 10 with 150 feet throws, steps 11 and 12 with 180 feet throws. When you can do 75 throws of 180 feet comfortably, proceed to the next activity.

Flat Ground Throws

Warm-up throws:

• 10–15 throws of 60 feet 
• 10 throws of 90 feet 
• 10 throws of 120 feet 
• 20–30 throws of 60 feet using pitching mechanics (flat ground) 
• 10–15 throws of 60 to 90 feet 
• 20 throws of 60 feet using pitching mechanics (flat ground) 

If all the Phase 1 exercises described above can be performed without pain, a young athlete can return to their team position and throw off the mound.

Phase 2: Throw Off the Mound and Simulated Games

At this point, a young athlete should have full strength back into their arm. If they have pain, stop the program and proceed when symptoms decrease.

STAGE 1: Steps for Fastball Practice

• Step 1: Interval throws of 120 feet for warm-up. At 50% velocity, do 30 throws off the mound.
• Step 2: Interval throws of 120 feet for warm-up. At 50% velocity, do 30 throws off the mound.
• Step 3: Interval throws of 120 feet for warm-up. At 50% velocity, do 45 throws off the mound.
• Step 4: Interval throws of 120 feet for warm-up. At 50% velocity, do 60 throws off the mound.
• Step 5: Interval throws of 120 feet for warm-up. At 50% velocity, do 70 throws off the mound.
• Step 6: At 50% velocity, do 45 throws off the mound. At 75% velocity, do 30 throws off the mound.
• Step 7: At 50% velocity, do 30 throws off the mound. At 75% velocity, do 45 throws off the mound.
• Step 8: At 75% velocity, do 65 throws off the mound. At 50% velocity, do 10 throws off the mound.

STAGE 2: Steps for Fastball Practice

• Step 9: At 75% velocity, do 60 throws off the mound. 15 throws in batting practice.
• Step 10: At 75% velocity, do 50–60 off the mound. 30 throws in batting practice.
• Step 11: At 75% velocity, do 45–50 throws off the mound. 45 throws in batting practice.

STAGE 3: Initiate Breaking Ball Pitches

• Step 12: At 75% velocity, do 30 throws off the mound (warm-up). At 50% velocity, do 15 throws off the mound (breaking balls). 45–60 throws in batting practice (fastballs).
• Step 13: At 75% velocity, do 30 throws off the mound (warm-up). At 75% velocity, do 30 throws off the mound (breaking balls). 30 throws in batting practice.
• Step 14: At 75% velocity, do 30 throws off the mound (warm-up). 60–90 throws in batting practice, slowly increase breaking balls.
• Step 15: Simulated games, proceed with 15 throws per workout (keep track of pitches).

See more information

Orthopedic Rehabilitation

Sports Medicine

*Adapted from the Interval Throwing Program by the University of Massachusetts Department of Orthopedics