“Everyone Heals & Develops Differently”

–Gabi Nilles

Though our Throwing Schedule is based on a great deal of our personal experience and input from many highly respected professionals, the ultimate barometer is YOU. Use this Throwing Schedule as a guide, but please listen to your body and trust your instincts. Lastly, though the Throwing Schedule is based on a “calendar” that has several phases and thresholds, we urge you to take the focus off of where the calendar says you “should” be, and focus on where you actually are. This may take some time to get the “feel” for it, but just know that the deeper you get into the throwing progression, the more “feel” you are going to have for your arm. In short, “eliminate the calendar” (future), and focus on the present (process) – avoid thinking that you “should” be at a certain distance or effort level by a certain date, and trust your feel.

Disclaimer:

The contents of this Throwing Manual and Schedule are not intended as medical advice. As with any exercise program or throwing regimen, always consult your physician or a qualified medical provider before beginning this Throwing Manual.

Timeline: 5 Phases of Our Return to Throwing Schedule

• Phase 1: Weeks 1-6 (30 Feet – 120 Feet) – “Base Building, the Stretching Out Phase, and the Introduction of Athleticism, Variability, Volume, and Massage Throwing”

• Phase 2: Weeks 7-16 (120 + Feet) – “Stacking the Base and the Extension Phase”

• Phase 3: Weeks 19-21 – “Self-Regulation and the Introduction of the Pull-Down Phase”

• Phase 4: Weeks 22-27 – “Mound Ramp Up/Live Inning Build-Up”

• Phase 5: Weeks 28 and Beyond – “Pitch Count Build-Up”

Phase 1: Weeks 1-6 (30 Feet – 120 Feet)

Base Building, the Stretching Out Phase, and the Introduction of Athleticism, Variability, Volume, and Massage Throwing

When it comes to any type of training and development, how you build your Base and Foundation is imperative. Throwing is no different. Therefore, the major emphasis of Phase 1 of your Throwing Progression is to Build Your Base in the most optimal way. This will be done in a number of ways, including, by slowly and progressively Stretching Your Arm Out through Light, Incremental Loading, Low Intent Volume Build-Up or what we call “Massage Throwing” (see video), Variability, and Athleticism. Because, essentially, all throws are being made “Uphill” as you move away from your throwing partner, the arm (and body) is able to throw with a great deal of Relaxation, Freedom, Range Of Motion, and Stretching. Uphill throwing also promotes a great deal less Intent, which is also essential. The bottom line is that nothing should be thrown with any kind of intent, or “on a line” throughout the first 2 Phases of our Throwing Schedule.

As referenced earlier, you’ll notice from Day 1 of our Throwing Progression that it is based on a “Day to Day, rather than a traditional “Weekly” format. For example, you’ll be throwing “every other day” for the first 4 weeks, rather than “x” times per week. This format allows you to be in a more consistent rhythm, and not have to figure out how to “fit” throwing sessions “into” a weekly schedule. This also helps you avoid the possible scenarios in which you either have to take an unnecessary day off, or throw in back to back days because of the “structure” that a “7 Day Week” puts you in. It is simply a major benefit to build your arm into shape based on a continual “day to day” approach from a continuity perspective, and is something that we feel makes our approach significantly more effective compared to the standardized Return To Throw Protocols we’ve seen, that are often based on “Weekly” schedules (though for strategic reasons, you will end up going back to a traditional “7 Day Schedule” once you begin your Mound Ramp Up, beginning in Week 22).

You’ll also notice that in Week 5, the throwing schedule changes as we begin to introduce a 2 Days On, 1 Day Off format. Because you have had 4 Weeks (14 Sessions) of extremely Low Intent throwing and Volume Building, your arm is almost certainly going to be ready (wanting) to throw with more frequency. When you take into consideration that you have only extended out to 75 feet at this point, we feel strongly that your arm is ready for this adaptive load of an additional day of throwing. As always, Listen To Your Arm.

Finally, you’ll notice that the first “increment” of each throwing session begins at 30-45 feet. This “range” will give you the freedom to start at a distance that is comfortable for you. For example, 30 feet may feel too close for you if you are a more mature athlete, and/or you have above average arm strength. This “range” from 30-45 feet will give you the flexibility to start out further than 30 feet if you like, knowing that the ultimate goal is to distribute the allotted amount of throws anywhere in this 30-45 foot “range”. Also, because it is highly recommended that you throw with arc, the ball will actually travel “further” with the same amount of effort as it would on a line simply because of the angle. As a reminder, arc throwing promotes relaxation, freedom and athleticism. And this is why we want you to have the freedom to start at a further distance if need be…the extra space can actually promote more freedom, rather than restriction. Either way, the option is there for you to start anywhere within the range of 30-45 feet, and distribute the throws in any manner that feels right. As always, listen to your arm.

Phase 2: Weeks 7-18 (120 + Feet)

“Stacking the Base and the Extension Phase”

The Focus of Phase 2 is to continue to “Stack The Base” that has been built in Phase 1 by building more Volume and Athleticism with “Massage Throwing” as you continue to extend out, distance wise, from your throwing partner. Like everything else we do, the main goal is to also do this slowly and progressively. Naturally, as the distance and “Range Of Motion” increases, (Phase 2 is built out to 240 feet), the effort will also increase. But it is essential in Phase 2 to continue to focus on “Stretching” your arm out (even though you’ll be adding in more effort) by throwing with Arc, Relaxation, Freedom, Variability and Athleticism as you move away from your throwing partner.

One of the major goals of Phase 2 is to first fully stretch your arm out to its’ maximum distance with this approach prior to making any type of high intent, linear throws (which will begin in Phase 3, the “Pull-Down Phase”). This isn’t to say that you won’t be making some type of throws in a linear fashion on your way back into your throwing partner prior to Phase 3 – you can make very low intent throws on your way back into your throwing partner that may have less arc in them. But the main difference is that until your arm is fully stretched out, we want you to refrain from any type of medium to higher intent throws on your way back into your throwing partner.

You’ll also notice that in Week 9, our format changes to 3 Days On, and 1 Day Off. Again, because the intent is still relatively low, and the distance is relatively close, we are placing a major emphasis on volume, endurance, conditioning, and optimal recovery by adding in more throwing, rather than less at this point. You’ll also notice that the “middle day” of the 3 Days On is designed to be a “lighter” day. As always, you have the option of going lighter, heavier, or taking a day off at any point. As always, Listen To Your Arm.

Note: Depending on your Age and Arm Strength, by the end of either the 13^th Week (180 feet), 14^th Week (195 feet), 15^thWeek (210 feet), 16^th Week (210 feet), 17^th Week (225) or beginning of the 18^th Week (240 feet), you may feel that you have reached your Maximum Distance, i.e., your arm is “Fully Stretched Out”, and are ready to transition into the “Pull-Down Phase” or Phase 3, which has been scheduled for Weeks 19-21 (approximately 240 feet). You may also find that your “maximum distance” has not occurred yet (which is why we’ve built out our Throwing Schedule to at least 300 feet), and that you need a few more weeks to get to your maximum distance.

The bottom line is to BE SURE that you have “extended out” FULLY to what you feel is, comfortably, your approximate Maximum Distance (this is often reflected by what your approximate, pre-surgery Maximum Distance was) prior to transitioning to Phase 3, the Pull-Down Phase. Though you may not know what your maximum distance is until you get there, you will start to get a “feel” for it “instinctively” because you have spent so much time getting to know your arm over this 3-5 month progression. The main emphasis here is to not be in a rush to “get to” the Pull-Down Phase, and allow your arm to continue to slowly and progressively stretch out organically until you know that it is fully stretched out. At that point, you can transition into Phase 3, The Pull-Down Phase (which also has a 3 Week progression). As with everything we recommend, err on the side of being conservative, and take your time. If you are patient and truly listen to your arm, it will let you know when it is “fully” stretched out (opened up).

Transitioning into the Pull-Down Phase is also a potentially vulnerable transition because your arm may be feeling so healthy, strong and durable due to the amount of volume, conditioning and endurance you’ve built over these first 2 Phases that you may feel eager to “get to” the Pull-Down Phase. From a great deal of experience, we are pleading with you to be patient, take your time, and allow your arm to “properly” stretch out FULLY to its Maximum Distance prior to transitioning to the Pull Down Phase.

Phase 3: Weeks 19-21

“Self-Regulation/Introduction of the Pull-Down Phase”

One of the major goals of our Manual is to best position you to truly get to know your arm by learning how to “listen to it”, and develop an “intimate” feel for it so that, instinctively, it becomes your “guide”. This is called Self-Regulation, and it is something that you have almost certainly done prior to your surgery, and throughout your life. You could say that it’s “what you would do” if you simply went out to throw with a friend without any type of time, distance or volume constraints on you. Based on the kind of “shape” you were in, you’d adjust to “how much”, “how far”, and with “what type of intent” to throw with based on your feel and instincts on a given day.

Thus, we feel that by the time you get to Week 19 (approximately 240 feet), you have spent so much time getting to know your arm intimately well, and you’ve had so many throwing sessions that have been designed to gradually and progressively get you to this stage, that you are ready to transition into Self-Regulation. Again, this doesn’t mean that you are “at” your maximum distance yet, and ready to begin the Pull-Down Phase. It just means that you now have a great deal of experience and awareness of how to approach your throwing each day, and we want your arm to dictate the amount of throws each day (Volume) and how far it wants to extend out to (Distance) prior to beginning the Pull-Down Phase.

Though, there will still be guard rails and guidance as we continue to Build Out the Throwing Progression to 300 feet (and beyond) once the Self-Regulation begins, we feel that you are in such great shape at this point – and have the experience to truly understand the feel and rhythm of your throwing session each day based on 3 months of experience – that we simply want you to Trust Your Instincts by “Listening To Your Arm”, and allowing it to dictate what it wants and needs each day.

As part of Phase 3, once you begin the Progressive Pull-Down Phase, you will notice that the Throwing Schedule shifts again to a 6 Days On, 1 Day Off format. 3 of these days are considered to be your “Higher Intent” days, or Pull-Down Days, and each of these days is followed by a Lighter or “De-load” Day. You will then have the option on Day 7 to take off or go lighter. As always, you have the option of going lighter or taking a day off on any given day throughout the week.

*Note: Once you begin Phase 3, please be sure to always focus on stretching your arm out FIRST as you move away from your throwing partner by throwing with Relaxation, Arc, Variability, Athleticism, Freedom, etc., i.e., Massage Throwing.

The Integration Of Pull-Downs

Once you have attained your maximum distance and your arm is fully stretched out – whether this occurs at Week 19 (240 feet), or earlier or later than Week 19 – you are ready to begin the Pull-Down Phase. The Pull-Down Phase, like everything else we do, is done in 3 Steps, progressively, over a 3 Week span to ensure that there is a gradual adaptive load to the high intent phase of your Throwing Schedule. Thus, even though your arm is “fully” stretched out to its’ maximum distance prior to beginning the Pull-Down Phase, we still want you to progressively “build into” Pull-Down shape.

That’s why the first week of your Pull-Down Phase is labeled “Low Intent” even though you’ll still be using approximately 80-85% effort on your way back in to your throwing partner. We simply want your arm to have a buffer to gradually adapt to high intent throwing as well. Week 2 of your Pull-Down Phase will increase to 85-90% intent, and Week 3 will increase to 90-95% intent.

Please keep in mind that if you have attained your maximum distance prior to Week 19, or you feel like your arm is still wanting to stretch out more after you get to Week 19, the 3 Step process of the Pull-Down Phase doesn’t change once you get there. It’s still a 3 Week process. And once you have gone through all 3 steps of the Pull-Down Phase, you will be ideally positioned to transition into Phase 4, the Mound Ramp-up Phase.

Again, the Pull-Down Phase assumes you are at your maximum distance. Whether you need more or less time to get there is based on your arm.

Phase 4: Weeks 22-27

“Mound Ramp Up/Live Inning”

Like all of the other Phases, the first goal of the Mound Ramp-Up Phase is to gradually build up your intent and pitch count in a Bull-Pen setting over a 4-5 Week period so that you are eventually ready to throw 15 pitches in a competitive setting (once you attain this benchmark, you will then be ready to transition into Phase 5, and add approximately 10-15 pitches to your “live” pitch count each week).

You’ll also notice that the Throwing Schedule will transition into a different rhythm at this point – Low, Medium and High workload days. The main reason for this is because we want you to start to acclimate to the traditional 5, 6, or 7 Day Cycle for a Starting Pitcher, which tends to mimic this type of rhythm (we also address Relief Pitchers below). As you’ll see in this new format, we have arbitrarily picked Tuesday and Friday to be your “heavier” workload days, and they include, full extension Long Toss, Pull-Downs, and Bull-Pen work – Wednesday and Saturday are your “lighter” workload days, where the focus is on recovery and restoration, and Monday and Thursday are your “medium” workload days as they are designed to gradually add more work load, and set up your heavier work days the following day. Sunday is an optional day for you to go light, or take the day off. Naturally, you can schedule Monday/Thursday or Wednesday/Saturday be your heavier days – the idea is that the format will be the same – it’s your choice as to “which days” you make “light, medium, and heavy”. With this new rhythm, keep in mind that you always have the option on any day to go lighter, heavier, or take the day off.

Everything now is based on Self-Regulation – listening to your arm, body, and instincts.

Weeks 28 and Beyond – “Pitch Count Build-Up”

At this point, if you are a Starting Pitcher, you can now continue to follow the same weekly format as you Build-Up your pitch count. As stated earlier, we would recommend adding approximately 10-15 pitches a Week, which means you could be at approximately 40-60 pitches in 4 additional weeks (traditionally, pitchers will add 15 pitches a week once they are built up to 15 live or competitive pitches).

For Relief Pitchers, we’d recommend that you stay on an “every third day” rhythm off the mound until you feel that you are getting ready to transition into a “season”, at which point, you may consider incorporating some “every other day” bull-pen sessions. Like everything else we have strongly suggested, be sure and listen to your arm to see what feels right, and make all of these transitions gradually.

Be sure and continue to consult with any of your Coaches that have been integral with your process to this point, and as you continue to add and adapt to your Pitch Count Build-Up.