Phase 3 (Weeks 19-21) | Florida Baseball ARMory | Pitchers

Jaeger/Sullivan Return to Throwing From Tommy John Surgery Manual & Schedule

About Lesson

Phase 3 (Weeks 19-21): Self-Regulation/Introduction of the Pull-Down Phase

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*Self-Regulating Begins

As mentioned earlier, one of the major goals of our Manual is to best position you to truly get to know your arm well, learn 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 probably done prior to your surgery. You could say that it’s “what you would do” if you went out to throw with a friend and there wasn’t any type of time constraint 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.

Therefore, starting in Week 19, if you haven’t begun to Self-Regulate, we highly recommend that you begin this process now. Now that you’ve spent 18 weeks getting to know your arm and body intimately well, and the rhythm of the gradual progression and workload, you are in an optimal position to simply allow your arm to dictate the distance and throwing volume on the way out from your throwing partner, and the volume on the way back in to your throwing partner (once you complete the 3 Step Pull-Down Phase, we also recommend you begin to Self-Regulate the Pull-Down Phase). This includes even the “suggested number” of throws to make. Besides, chances are that if you’ve followed the guidelines pretty closely, your arm, body, and instincts are going to take over unconsciously with regard to what your arm wants and needs on a given day based on the progression over the past 18 Weeks. Again, the Throwing Schedule will continue to be there as a reference point and guide as you continue to move through the Pull-Down Phase, Mound Ramp-Up Phase, and the Pitch Count Build-Up Phase.

You’ll also notice that we have started the process of minimizing your throws on the way back into your throwing partner. Because you have built up so much volume and distance on your way out in your throwing progression, we want you to reduce the volume of high intent throws on your way back into your throwing partner – especially considering that your Pull-Down days are often on your mound days. Also, the further out you get from your throwing partner, the “more” throws you would theoretically need to make on the way back in. So this is a way of lowering your higher intent Pull Downs on flat ground, and maximizing them on the mound (especially because we are transitioning into the Mound Ramp-Up soon), and eventually, in game situations. Plus, you can always cool down off the mound with additional high intent throws if need be.

In short, because of the rhythm of our Throwing Schedule leading up to this point, your arm will tend to want to condition in a very similar manner, with or without pre-determined, incremental throwing thresholds. If you prefer to continue following the Throwing Schedule, the recommendations will continue in a similar rhythm out to 300 feet and beyond.

As a reminder, your “pre-surgery distance” is a great barometer as to how far your arm will likely want to extend out to. Therefore, if that distance was beyond 240 feet, and your arm is telling you that it needs to go beyond the 240 foot parameter in our Throwing Schedule to get “fully opened up or stretched out”, we suggest that you keep following our guidelines (which essentially adds 15-30 feet a week) until you get to your peak distance.

The Integration Of Pull-Downs

As a reminder, transitioning into the Pull-Down Phase of our Throwing Schedule should not occur until your arm is FULLY stretched out to its’ maximum distance, or close to it. Again, one of the most important aspects of our Throwing Schedule is to refrain from any type of high intent Pull-Downs until the arm has reached its maximum distance, or full Range of Motion.

Because everyone is different, we have arbitrarily started the Pull-Down Progression in Week 19, based on a simple formula: a 90 mph throw at a 35 degree angle will travel approximately 270-300 feet. Therefore, we feel that a high percentage of the population from 14-18 years of age will be ready to start the Pull-Down Progression around Week 19 (240 feet). But for those College and Professional Athletes (18 years and older), the Throwing Schedule is built out to 300 feet and beyond because you may not be ready to begin the Pull-Down Progression Phase at this point.

However, if you feel that you are fully stretched out around Week 19 (240 feet), you can begin to integrate the Low, Medium, and High Intent Pull-Down Progression Phase over the next 3 Weeks. If you need to go beyond 240 feet, then simply delay Phase 3 until you are “fully” stretched out to your maximum distance (you can add approximately 15-30 feet a week until you feel that your arm is fully stretched out). As we mentioned earlier, spending extra time to properly build up your arm into optimal shape is still the fundamental objective when you consider that your ultimate goal is to be fully stretched out and optimally conditioned prior to starting the Pull-Down Phase. And if you attained your maximum distance prior to Week 19, then you can begin the 3 Step, Pull-Down Progression Phase then.

In either case, the main emphasis here is that “whenever” your arm is fully stretched out to its maximum distance, we want you to introduce Pull-Downs progressively. Because your arm will tend to feel great at this point of the Throwing Schedule, the tendency will be to start Pulling-Down with a great deal of intent right away. But like everything else we do, we want you to build into your Pull-Downs as well, starting with 80-85% (Low Intent) the first week of your progression (Week 19), 85-90% (Medium Intent) the second week of your progression (Week 20), and 90-95% (High Intent) the third week of your progression (Week 21). Again, this 3 Week progression may change based on “when” your arm attains its maximum distance. But when it does, just know that there is a 3 Step process to go through regarding your Pull-Down Phase.

Note Regarding Pull-Downs Once You Get To Your High Intent Days (e.g., Week 22):

Please keep in mind that on days that you are FULLY stretched out, and have gone through each of the 3 Steps in the Pull-Down Phase (Phase 3), we recommend that you refrain from high intent Pull-Downs until you start closing in on, i.e., the 150 or 120 foot mark, or approximately halfway in from your furthest throw that day, i.e., the 300 or 240 foot mark. You can still Pull Down with a relatively high level of intent, ie, 80-90%, until you reach the, i.e., 120-150 foot range. At that point, you can begin to increase your Pull-Down intensity to 95% or more.

The reasoning behind coming back in to your partner with less intent until you get to the 120-150 foot mark is to minimize high intent throws on Flat Ground, where it may be a bit more stressful on your arm/elbow than off the mound. Plus, as you get closer to your throwing partner, you are able to get “out in front” more easily because the closer distance helps you get “taller” on your backside (especially if you are Crow-Hopping off your back foot), which additionally helps you get a better hip/glute load, and better ground forces – all of which takes a load off of your arm. This also helps you optimize your higher intent throws off the Mound in a more economical way. Also, because you are Self-Regulating at this point, feel free to come in at your own pace during the Pull-Down phase. But a good rule of thumb that has worked for decades is to come in about 10-15 feet a throw.

Please be sure to remember that whatever type of throwing session it is, that you always focus on stretching your arm out FIRST with Relaxation, Arc, Variability, Athleticism, Freedom, and Massage Throwing as you move away from your throwing partner. Also, once you transition into the High Intent Pull-Down Phase (e.g., Week 22), keep in mind that on days that you don’t fully stretch your arm out, be sure to refrain from using high intent on those days. A good rule of thumb is to use the same amount of intent that “matches” the percentage of how far you went out that day based on what you consider to be your maximum distance. For example, if 240 feet is your Maximum Distance, and you go out to 240 feet, than you can use High Intent (95-100% Intent) to Pull Down that day because you are FULLY stretched out. If 240 is your Maximum Distance and you go out to 180 feet, than you should only be using 75% effort on your way back in (Medium Intent Pull Downs) because 180 feet is 75% of 240 feet. And if 240 feet is your Maximum Distance, but you go out to 120 feet, than you should only be using 50% effort on your way back in (Light Intent Pull Downs) because 120 feet is 50% of 240 feet.

Week 19:

Massage Throwing on the way out, *Low Intent Pull-Downs on the way back in to your throwing partner (Target Intensity: Build up to 90-95% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

*Considering this is the first week in which you will begin to Pull-Down, the tendency will tend to be to throw with a great deal of intent because your arm may feel extremely healthy, strong, and ready for higher intent throws. But please remember that everything is done “progressively”…including the Pull-Down Phase. So even though you may feel that you are ready to throw with Higher Intent, please be sure to throw with Lighter Intent the first week of Pull-Downs (80-85%). Week 2 will increase to Medium Intent (85-90%), and Week 3 will increase to High Intent (90-95%).

As a reminder, please keep in mind that we highly recommend that you go a little lighter on your Pull-Downs until you get to approximately 120 feet, and then you can use 80-85% Intent throws from 120 feet on in. And for safety reasons, we highly recommend that you get no closer than 70 feet on your Pull Downs, as this can put your partner in harm’s way because your throws may have greater velocity and life then you are accustomed as a result of gaining such optimal range of motion and freedom prior to Pulling Down.

Day 127: Self-Regulate 30 – 240 Feet with Light Intent Pull Downs (80-85% effort)

Sample Schedule: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 3 @ 195 ft, 3 @ 210, 3 @ 225, ft, 3 @ 240 ft, 1 @ 225 ft, 1 @ 210, 1 @ 195, 1 @ 180 ft, 1 @ 165 ft, 1 @ 150 ft, 1 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft, (102 throws total)
**Cool Down off the Mound, 25 @ 60 ft (80-85% effort) (127 throws total)

Day 128: Optional: Light Throw or Rest

Self-Regulate 30 – 150 Feet
Sample Schedule: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 3 @ 135 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @ 75 ft, 10 @ 60 ft (81 throws total)

Day 129: Self-Regulate 30 – 240 Feet with Light Intent Pull Downs (80-85% effort)

Sample Schedule: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 3 @ 195 ft, 3 @ 210, 3 @ 225, ft, 3 @ 240 ft, 1 @ 225 ft, 1 @ 210, 1 @ 195, 1 @ 180 ft, 1 @ 165 ft, 1 @ 150 ft, 1 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft, (102 throws total)

Day 130: Self-Regulate 30 – 150 Feet

Sample Schedule: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 3 @ 135 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @ 75 ft, 10 @ 60 ft (81 throws total)

Day 131: Self-Regulate 30 – 240 Feet with Light Intent Pull Downs (80-85% effort)

Sample Schedule: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 3 @ 195 ft, 3 @ 210, 3 @ 225, ft, 3 @ 240 ft, 1 @ 225 ft, 1 @ 210, 1 @ 195, 1 @ 180 ft, 1 @ 165 ft, 1 @ 150 ft, 1 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft, (102 throws total)
**Cool Down off the Mound, 25 @ 60 ft (80-85% effort) (127 throws total)

Day 132: Optional Light Throw or Rest

Self-Regulate 30 – 150 Feet
Sample Schedule: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 3 @ 135 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @ 75 ft, 10 @ 60 ft (81 throws total)

Day 133: Self-Regulate 30 – 240 Feet with Light Intent Pull Downs (80-85% effort)

Sample Schedule: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @135 ft, 5 @ 150 ft, 5 @ 165 ft, 5 @ 180 ft, 3 @ 195 ft, 3 @ 210, 3 @ 225, ft, 3 @ 240 ft, 1 @ 225 ft, 1 @ 210, 1 @ 195, 1 @ 180 ft, 1 @ 165 ft, 1 @ 150 ft, 1 @ 135 ft, 2 @ 120 ft, 2 @ 105, 2 @ 90 ft, 2 @75 ft, 5 @ 60 ft, (102 throws total)

Week 20:

Massage Throwing on the way out, **Medium Intent Pull-Downs on the way back in to your throwing partner (Target Intensity: Build up to 95% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

**Assuming that you feel that you are ready to increase your intent level, you can begin to use 85-90% intent on your way back into your throwing partner on your Pull-Down days. As a reminder, we highly recommend that you go a little lighter on your Pull-Downs until you get to approximately 120 feet, and then you can use 85-90% Intent throws from 120 feet on in. And for safety reasons, we highly recommend that you get no closer than 70 feet on your Pull Downs, as this can put your partner in harm’s way because your throws may have greater velocity and life then you are accustomed as a result of gaining such optimal range of motion and freedom prior to Pulling Down.

Day 134: Self-Regulate 30 – 150 Feet

Sample Schedule: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 3 @ 135 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @ 75 ft, 10 @ 60 ft (81 throws total)

Day 135: Self-Regulate 30 – 255 Feet with Medium Intent Pull Downs (85-90% effort)

Sample Schedule: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 3 @ 165 ft, 3 @ 180 ft, 3 @ 195 ft, 3 @ 210 ft, 3 @ 225 ft, 3 @ 240 ft, 2 @ 255 ft, 1 @ 240 ft, 1 @ 225 ft, 1 @ 210 ft, 1 @ 195 ft, 1 @ 180 ft, 1 @ 165 ft, 1 @ 150 ft, 1 @ 135 ft, 1 @ 120 ft, 1 @ 105 ft, 1 @ 90 ft, 1 @ 75 ft, 5 @ 60 ft (97 throws total)
**Cool Down off the Mound, 25 @ 60 ft (85-90% effort) (122 throws total)

Day 136: Optional Light Throw or Rest

Self-Regulate 30 – 150 Feet
Sample Schedule: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 3 @ 135 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @ 75 ft, 10 @ 60 ft (81 throws total)

Day 137: Self-Regulate 30 – 255 Feet with Medium Intent Pull Downs (85-90% effort)

10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 3 @ 165 ft, 3 @ 180 ft, 3 @ 195 ft, 3 @ 210 ft, 3 @ 225 ft, 3 @ 240 ft, 2 @ 255 ft, 1 @ 240 ft, 1 @ 225 ft, 1 @ 210 ft, 1 @ 195 ft, 1 @ 180 ft, 1 @ 165 ft, 1 @ 150 ft, 1 @ 135 ft, 1 @ 120 ft, 1 @ 105 ft, 1 @ 90 ft, 1 @ 75 ft, 5 @ 60 ft (97 throws total)

Day 138: Self-Regulate 30 – 150 Feet

Sample Schedule: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 3 @ 135 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @ 75 ft, 10 @ 60 ft (81 throws total)

Day 139: Self-Regulate 30 – 255 Feet with Medium Intent Pull Downs (85-90% effort)

10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 5 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 3 @ 165 ft, 3 @ 180 ft, 3 @ 195 ft, 3 @ 210 ft, 3 @ 225 ft, 3 @ 240 ft, 2 @ 255 ft, 1 @ 240 ft, 1 @ 225 ft, 1 @ 210 ft, 1 @ 195 ft, 1 @ 180 ft, 1 @ 165 ft, 1 @ 150 ft, 1 @ 135 ft, 1 @ 120 ft, 1 @ 105 ft, 1 @ 90 ft, 1 @ 75 ft, 5 @ 60 ft (92 throws total)
**Cool Down off the Mound, 25 @ 60 ft (85-90% effort) (117 throws total)

Day 140: Optional Light Throw or Rest

Self-Regulate 30 – 150 Feet
Sample Schedule: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 3 @ 135 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @ 75 ft, 10 @ 60 ft (81 throws total)

Week 21:

Massage Throwing on the way out/***High Intent Pull-Downs on the way back in to your throwing partner (Target Intensity: Build up to 95+% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

*** Assuming that you feel that you are ready to increase your intent level, you can begin to use 90-95% intent on your way back into your throwing partner on your Pull-Down days. As a reminder, we highly recommend that you go a little lighter on your Pull-Downs until you get to approximately 120 feet, and then you can use 90-95% Intent throws from 120 feet on in. And for safety reasons, we highly recommend that you get no closer than 70 feet on your Pull Downs, as this can put your partner in harm’s way because your throws may have greater velocity and life then you are accustomed as a result of gaining such optimal range of motion and freedom prior to Pulling Down.

Day 141: Self-Regulate 30 – 270 Feet with High Intent Pull Downs (90-95% effort)

10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 3 @ 165 ft, 3 @ 180 ft, 3 @ 195 ft, 3 @ 210 ft, 3 @ 225 ft, 3 @ 240 ft, 2 @ 255 ft, 2 @ 270 ft, 1 @ 255 ft, 1 @ 240 ft, 1 @ 225 ft, 1 @ 210 ft, 1 @ 195 ft, 1 @ 180 ft, 1 @ 165 ft, 1 @ 150 ft, 1 @ 135 ft, 1 @ 120 ft, 1 @ 105 ft, 1 @ 90 ft, 1 @ 75 ft, 5 @ 60 ft (100 throws total)

Day 142: Self-Regulate 30 – 150 Feet

Sample Schedule: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 3 @ 135 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @ 75 ft, 10 @ 60 ft (81 throws total)

Day 143: Self-Regulate 30 – 270 Feet with High Intent Pull Downs (90-95% effort)

10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 3 @ 165 ft, 3 @ 180 ft, 3 @ 195 ft, 3 @ 210 ft, 3 @ 225 ft, 3 @ 240 ft, 2 @ 255 ft, 2 @ 270 ft, 1 @ 255 ft, 1 @ 240 ft, 1 @ 225 ft, 1 @ 210 ft, 1 @ 195 ft, 1 @ 180 ft, 1 @ 165 ft, 1 @ 150 ft, 1 @ 135 ft, 1 @ 120 ft, 1 @ 105 ft, 1 @ 90 ft, 1 @ 75 ft, 5 @ 60 ft (100 throws total)
**Cool Down off the Mound, 25 @ 60 ft (90-95% effort) (125 throws total)

Day 144: Optional Light Throw or Rest

Self-Regulate 30 – 150 Feet
Sample Schedule: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 3 @ 135 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @ 75 ft, 10 @ 60 ft (81 throws total)

Day 145: Self-Regulate 30 – 270 Feet with High Intent Pull Downs (90-95% effort)

10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 3 @ 165 ft, 3 @ 180 ft, 3 @ 195 ft, 3 @ 210 ft, 3 @ 225 ft, 3 @ 240 ft, 2 @ 255 ft, 2 @ 270 ft, 1 @ 255 ft, 1 @ 240 ft, 1 @ 225 ft, 1 @ 210 ft, 1 @ 195 ft, 1 @ 180 ft, 1 @ 165 ft, 1 @ 150 ft, 1 @ 135 ft, 1 @ 120 ft, 1 @ 105 ft, 1 @ 90 ft, 1 @ 75 ft, 5 @ 60 ft (100 throws total)

Day 146: Self-Regulate 30 – 150 Feet

Sample Schedule: 10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 3 @ 135 ft, 3 @ 150 ft, 3 @ 135 ft, 3 @ 120 ft, 3 @ 105, 3 @ 90 ft, 3 @ 75 ft, 10 @ 60 ft (81 throws total)

Day 147: Self-Regulate 30 – 270 Feet with High Intent Pull Downs (90-95%)

10 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 120 ft, 5 @ 135 ft, 5 @ 150 ft, 3 @ 165 ft, 3 @ 180 ft, 3 @ 195 ft, 3 @ 210 ft, 3 @ 225 ft, 3 @ 240 ft, 2 @ 255 ft, 2 @ 270 ft, 1 @ 255 ft, 1 @ 240 ft, 1 @ 225 ft, 1 @ 210 ft, 1 @ 195 ft, 1 @ 180 ft, 1 @ 165 ft, 1 @ 150 ft, 1 @ 135 ft, 1 @ 120 ft, 1 @ 105 ft, 1 @ 90 ft, 1 @ 75 ft, 5 @ 60 ft (100 throws total)
*Cool Down off the Mound, 25 @ 60 ft (90-95% effort) (125 throws total)