Phase 1: Weeks 1-6 | Florida Baseball ARMory | Pitchers

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

About Lesson

Phase 1 (Weeks 1-6): “The Stretching Out & Base Building Phase” (Massage, Variability, Volume, and Athletic Throwing)

*Reminder Regarding Arc, Freedom, Feel, and 30-45 Foot Range

You may find it comfortable and natural to begin your throwing session each day at 30 feet. But as referenced earlier, if you feel that 30 feet is too close, and you prefer to start out further away from your throwing partner, feel free to do so. Especially considering how much time you spent going through your Clinical work, and how common it is for athletes to do a comprehensive Arm Care Routine prior to throwing. Either way, you have the option (at this first increment) of “disbursing” your allotment of throws anywhere in the 30-45 foot “range”.

You will also notice that by throwing with some Arc, the ball will tend to travel further than throwing it on a line. Ironically, by starting off at a little further distance, you will actually be freed up to throw with less effort with Arc, rather than more effort on a line. Thus, Arc throwing will not only tend to promote more relaxation and freedom in your throws (see video on massage throwing), but it will tend to free up and relax your mind. Freedom and Relaxation are two of our main objectives as you begin to acclimate yourself back to throwing after a great deal of time off. However, if for any reason, you feel more comfortable starting closer, or throwing with less Arc, please feel free to follow your instincts. Whatever distance you do decide to start at, always listen to your arm.

**Note Regarding Mechanical Variables

While most people would agree that throwing mechanics can be important contributors to injury prevention or injury, and those variables need to be individually investigated and addressed, that concept is beyond the scope of our approach. Please be sure to confer with both your Pitching Coach and Rehab Specialist. Our advice is to throw according to feel, instincts and athleticism.

Week 1:

Massage Throwing (Target Intensity: Build up to 15-20% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

Day 1: 30 @ 30-45 ft (30 throws total)
Day 2: Rest
Day 3: 30 @ 30-45 ft (35 throws total)
Day 4: Rest
Day 5: 40 @ 30-45 ft (40 throws total)
Day 6: Rest
Day 7: 40 @ 30-45 ft (40 throws total)

Week 2:

Massage Throwing (Target Intensity: Build up to 20-25% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

Day 8: Rest
Day 9: 40 @ 30-45 ft (45 throws total)
Day 10: Rest
Day 11: 20 @ 30-45 ft, 10 @ 60 ft, 15 @ 45 ft (45 throws total)
Day 12: Rest
Day 13: 20 @ 30-45 ft, 10 @ 60 ft, 15 @ 45 ft (45 throws total)
Day 14: Rest

Week 3:

Massage Throwing (Target Intensity: Build up to 25-30% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

Day 15: 20 @ 30-45 ft, 15 @ 60 ft, 15 @ 45 ft (50 throws total)
Day 16: Rest
Day 17: 20 @ 30-45 ft, 15 @ 60 ft, 15 @ 45 ft (50 throws total)
Day 18: Rest
Day 19: 15 @ 30-45 ft, 15 @ 60 ft, 10 @75 ft, 10 @ 60 ft, 5 @ 45 ft, (55 throws total)
Day 20: Rest
Day 21: 15 @ 30-45 ft, 15 @ 60 ft, 10 @75 ft, 10 @ 60 ft, 5 @ 45 ft, (55 throws total)

Week 4:

Massage Throwing (Target Intensity: Build up to 30-35% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

Day 22: Rest
Day 23: 15 @ 30-45 ft, 15 @ 60 ft, 15 @75 ft, 10 @ 60 ft, 5 @ 45 ft, (60 throws total)
Day 24: Rest
Day 25: 15 @ 30-45 ft, 15 @ 60 ft, 15 @75 ft, 10 @ 60 ft, 5 @ 45 ft, (60 throws total)
Day 26: Rest
Day 27: 15 @ 30-45 ft, 15 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft, 5 @ 45 ft (65 throws total)
Day 28: Rest

*Week 5:

Massage Throwing (Target Intensity: Build up to 35-40% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

*Format changes to 2 Days On, 1 Day Off

Day 29: 15 @ 30-45 ft, 15 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft, 5 @ 45 ft (65 throws total)
Day 30: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft, 5 @ 45 ft (55 throws total)
Day 31: Rest
Day 32: 15 @ 30-45 ft, 15 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft, 5 @ 45 ft (65 throws total)
Day 33: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft, 5 @ 45 ft (55 throws total)
Day 34: Rest
Day 35: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @90, 5 @ 75 ft, 5 @ 60 ft, 5 @ 45 ft (70 throws total)

Week 6:

Massage Throwing (Target Intensity: Build up to 40-45% perceived intensity based on Throwing Distance recommendations – See Ben Brewster’s Perceived Intensity Progression & Target Velocity Charts above).

Day 36: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft, 5 @ 45 ft (55 throws total)
Day 37: Rest
Day 38: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @105 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft, 5 @ 45 ft 70 throws total)
Day 39: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft, 5 @ 45 ft (55 throws total)
Day 40: Rest
Day 41: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 10 @ 90 ft, 5 @ 105 ft, 5 @ 90 ft, 5 @75 ft, 5 @ 60 ft, 5 @ 45 ft (70 throws total)
Day 42: 15 @ 30-45 ft, 10 @ 60 ft, 10 @ 75 ft, 5 @ 90 ft, 5 @ 75 ft, 5 @ 60 ft, 5 @ 45 ft (55 throws total)