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THROWING X3 PER WEEK

WARM UP
J Band Exercises

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THROWING EXERCISES
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WEEK 1
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Throw Max 60 - 80 feet. FOCUS: Mechanics, Release out front. FB/CH
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Can incorporate flat ground @ 60% Focus on Location/Mechanics/Arm Action
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3 x
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WEEK 2NO BB AFTER 75 FT.
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Throw MAX 80-100 feet: FOCUS: Core Explosion, Arm Action, Release.
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Incorporate Flat Ground @ 60-70% FB/CH. FOCUS: Arm Action, Release, Mechanics
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3x
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WEEK 3
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3x Throw MAX 90-120 feet: FOCUS: Core Explosion, Arm Action, Release
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SIDE NOTE: While working out to max between 50-65 FT work in BEST BB
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BULLPEN 1-2x 75-85% 30-45 Pitches FB/CH/BB
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WEEK 4
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3x Throw MAX 110-140 Feet: FOCUS: Explosion, Arm Action, Release FB/CH/BB
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SIDE NOTE: While working out to max between 50-65 FT work in BEST BB
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BULLPEN 2x 80-90% 40-60 Pitches FB/CH/BB
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WEEK 5
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3x Throw MAX LT FOCUS: Explosion, Release, Body
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SIDE NOTE: While working out to max between 50-65 FT work in BEST BB
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BULLPEN 2x 80-MAX% 55-75 Pitches FB/CH/BB
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WEEK 6
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3x Throw MAX LT FOCUS: Explosion, Release, Body
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SIDE NOTE: While working out to max between 50-65 FT work in BEST BB
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BULLPEN 2x 90-MAX% 55-75 Pitches FB/CH/BB
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