• Dynamic Warmup (including band routines)

• Quick Feet Warmup (to get the blood flowing and heart rate up)

• Position player throwing routine with an emphasis on hitting a small and very specific target. In the indoor facility the target should vary the way you see on our YouTube channel. Throw to the #1, then #2, then #3, then #4, and then star. Every five throws start over with the #1…

Recovery Routines (Youth, Position Player, Pitcher, Advanced Pitcher)

The following warm-up/recovery training aids were introduced to us at the Texas Baseball Ranch & the Florida Baseball Armory and have been used for years within the PF Flyers Organization.

Rocket Wrap  (Black-Standard, not the Red one) 

(Use discount code Flyers10 for 10% off)

9” Yellow Tap Band 

(Use discount code Flyers10 for 10% off)

J Band (12 & Younger)

Color is irrelevant, weight is what matters.

J Band (13 & Older)

Also available via Dicks & Amazon

3/4" Gray or White Conduit PVC Pipe (36”)  

Available at Lowes/Home Depot

K Target 

(Use discount code Flyers10 for 10% off)

Throwing Club

(Use discount code Flyers10 for 10% off)

Throwing Sock  

(Use discount code Flyers10 for 10% off)

7oz Baseball

(Use discount code Flyers10 for 10% off)

Marc Pro

(Use discount code PFFLYERS for 10% off + free shipping)

Throw consistently three to five days per week to maintain arm health. 

Never throw with intensity more than two days per week, and always ensure you have at least three days to recover (no intense throwing) between high intensity training days.

• High intensity training days can include throwing sessions with more volume or velocity. Throwing off a mound always counts as a higher intensity day. Be very cautious of increasing throwing volume and velocity. Our recommendation with youth pitchers is to never focus on velocity, but rather, velocity for youth pitchers should be the result of athleticism and arm health. 

• An example of a high intensity training week could be to do a bullpen day of two to three bullpen innings (*detailed below) and then after three days of recovery, do a position player workout that involves making 30 to 60 higher intensity throws while getting reps fielding ground balls or fly balls or as a catcher, making throws down to bases.

Never make more than 10 to 20 higher intensity throws in a row without taking a five to eight minute break between those blocks of 10 to 20 throws.

• We recommend training with small groups of four to five kids when doing position player throws because it gives players a break between their own throw while the other three or four players take their turn. Go through that line 10 times, and now it’s time to pick up the bucket of balls for five to eight minutes. Kinda cool how that works huh? Everything should be done in a calculated way and done with a plan. 

• If you’re training by yourself, you need to be more cognizant of how much your player is throwing and how many high intensity throws they are making. Never make more than 10 to 20 throws in a row and ideally you want 20 to 30 seconds between each of those throws. 

Pitch/throw counts-Recover 1 hour per each intense/effort throw.

Throwing Routines (Position Player, Pitcher, Advanced Pitcher)

An appropriate warmup routine should always precede any throwing.

An appropriate recovery routine should always be done after any throwing workout.

The following light, medium, or heavy throwing days are throws with intent and intensity.

Mon - No Throwing (Rest Day)

Tue - Play Catch (Active Recovery Day)

Wed - 24 Pitches/Throws (Light Day)

Thur - No Throwing (Rest Day) or Play Catch (Active Recovery Day)

Fri - 24 Pitches/Throws (Light Day)

Sat - 24 Pitches/Throws (Light Day)

Sun - 48 to 65 Pitches/Throws (Medium or Heavy Day)

Arm Action Drills

Infield Throws

Outfield Throws

Catcher Throw Downs/Back Picks

Velocity Training

Khaos Training

Spin Training

Pitch Design

Pitcher Pickoffs

Bullpens

• Command

• Velocity

• Off Speed

• Combined

A general guideline is:

• 12 to 20 pitches

• Approximately 10-20 seconds between each pitch

• While always working on something specific

Command (strikes) and tempo (time from first move to when the ball hits the mitt or target from the appropriate pitch distance) should be the focus at younger ages. As you get into 10U, 11U and beyond, the goal is a tempo of less than 1.4 seconds with the goal being 1.2 seconds. Our command goal is 80% strikes. 

• When throwing multiple bullpen innings, make sure the pitcher is taking eight minutes to rest (for example, go hit for eight minutes) between innings. Players younger than high school age should not throw more than three innings in a training session. Also, do not start by throwing three innings. Ramp up to that workload. Spend a couple weeks only throwing one inning. Then a couple weeks throwing two innings, then a couple weeks throwing three innings. Then, ideally, take a week off no throwing or no intense throwing (de-load week). Then take a week or two to ramp up by only doing our position player throwing routine. And then repeat that cycle to help mitigate overuse injuries. 

NEVER throw through arm soreness.

• If there is any soreness or fatigue- do not throw with intensity that day. Focus on our recovery routine.

• If there is any pain- take at least a week off to rest completely and then ramp back up slowly. Ramp ups take weeks. They are not done in one throwing session or in one week. 

• Arm soreness can sometimes be the result of simply growing. Growth plates are vulnerable.