Phase 3: Weeks 22-28 | Florida Baseball ARMory | Pitchers

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

About Lesson

*Mound Ramp Up/Live Inning
*Assuming you are at your peak distance

As you can see, the last throwing session extended out to 255 feet, so “assuming” that you at your maximum distance, we are going to move forward with the Mound Ramp-Up Schedule at this point. HOWEVER, if you still need more distance, as mentioned earlier, keep following the same schedule above and simply add 15-30 feet a week until you feel that your arm is fully stretched out. Again, one of the most critical aspects of this program is that you refrain from “full intent” throwing off of the mound until your arm is “fully” stretched out (opened up). As mentioned earlier, you can continue to work off the mound with the intent that is consistent with the “percentage” of what your arm is stretched out to, relative to what you sense your maximum distance to be (75% effort off the mound if you are at 250 feet, and you sense your max distance is 300 feet – even if the Throwing Schedule recommends, e.g., 80% or 90%) – and keep using this formula by matching this percentage until your arm is fully stretched out to 100% of its potential.

Like all of the other Phases, the goal of the Mound Ramp-Up Phase is to gradually build up your intent and pitch count so that you are ready to throw 15 pitches in a competitive setting. Once you attain this benchmark, you can then add approximately 10-15 pitches to your “live” pitch count every week (traditionally, pitchers will add 15 pitches a week once they are built up to 15 live or competitive pitches).

You’ll also notice that another day has been added to the Throwing Schedule in Phase 3, so that we are now recommending that you throw up to 6 days a week. The Throwing Schedule will also transition into a different rhythm – Low, Medium and High workload days – now that you are approaching a much higher degree of workload each week, and your Mound Ramp-Up has begun. Also, because your arm will tend to be in great shape at this point in your Throwing Schedule, you may find that you want to start out your throwing session each day beyond 30 feet. That is completely your call.

As you’ll see below, Tuesday and Friday will be your “heavier” workload days, as they include, full extension Long Toss, Pull-Downs, and Bull-Pen work – Wednesday and Saturday are your “lighter” days, where the focus is on recovery and restoration, and Monday and Thursday are your “medium” intent 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. And 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.

A reminder regarding Pull-Downs – please keep in mind that we want you to refrain from high intent Pull-Downs until you start closing in on the 120-150 foot mark, or approximately halfway in from your furthest throw that day. You can still Pull-Down with a relatively high level of intent, ie, 80-90%, until you reach 120-150 feet. 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 is to minimize high intent on Flat Ground, where it may be a bit more stressful on your arm/elbow than off the mound. This is also a more effective way to 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 we really like and has worked for decades is to come in about 10-15 feet a throw.

Everything now is based on Self-Regulation – listening to your arm, body, and instincts. So be sure to work at your own pace, and according to the needs of your arm as you move away from your throwing partner in the “Stretching Out Phase”, and back into your throwing partner in the “Pull-Down Phase”.

Note: As a reminder, feel free to reference the “suggested” throwing guidelines from the previous week of the Throwing Schedule if you feel more comfortable moving forward.

Week 22:

Massage Throwing/Pull-Downs (90% effort) & Mound Ramp-Up Begins

Day 148: Medium
- Modified Extension Long Toss, 30 – 240 feet
- 80% Pull-Downs, 1 throw every 10-15 feet on your way back in toward your throwing partner
Day 149: Heavy
- Full Extension Long Toss, 30 – 270 feet
- Pull-Downs: 1 throw every 10-15 feet on your way back in toward your throwing partner (only use 80% effort until you get to 120 feet – then 90% effort the last 120 feet)
- * Mound Work, 20 @ 60 ft (90% Effort) REST 3-5 mins, 20 @ 60 ft (90% effort)
Day 150: Light
- Stretching Out Phase only, 30 –180 feet
- 70% effort on the way back in toward your throwing partner
Day 151: Medium
- Modified Extension Long Toss, 30 – 240 feet
- 80% Pull-Downs, 1 throw every 10-15 feet on your way back in toward your throwing partner
Day 152: Heavy
- Full Extension Long Toss, 45 – 270 feet
- Pull-Downs: 1 throw every 10-15 feet on your way back in toward your throwing partner (only use 80% effort until you get to 120 feet – then 90% effort the last 120 feet)
- * Mound Work, 25 @ 60 ft (90% Effort) REST 3-5 mins, 20 @ 60 ft (90% effort)
Day 153: Light
- Stretching Out Phase only, 45 –180 feet
- 70% effort on the way back in toward your throwing partner
Day 154: Optional

Week 23

Day 155: Medium
- Modified Extension Long Toss, 30 – 250 feet
- 80-90% Pull-Downs, 1 throw every 10-15 feet on your way back in toward your throwing partner
Day 156: Heavy
- Full Extension Long Toss, 30 – 285 feet
- Pull-Downs: 1 throw every 10-15 feet on your way back in toward your throwing partner (only use 80% effort until you get to 120 feet – then 95% effort the last 120 feet)
- * Mound Work, 25 @ 60 ft (90% Effort) REST 3-5 mins, 20 @ 60 ft (90% effort)
Day 157: Light
- Stretching Out Phase only, 30 –180 feet
- 70% effort on the way back in toward your throwing partner
Day 158: Medium
- Modified Extension Long Toss, 30 – 250 feet
- 80-90% Pull-Downs, 1 throw every 10-15 feet on your way back in toward your throwing partner
Day 159: Heavy
- Full Extension Long Toss, 30 – 285 feet
- Pull-Downs: 1 throw every 10-15 feet on your way back in toward your throwing partner (only use 80% effort until you get to 120 feet – then 95% effort the last 120 feet)
- * Mound Work, 30 @ 60 ft (90% Effort) REST 3-5 mins, 20 @ 60 ft (90% effort)
Day 160: Light
- Stretching Out Phase only, 30 –180 feet
- 70% effort on the way back in toward your throwing partner
Day 161: Optional

Week 24

Day 162: Medium
- Modified Extension Long Toss, 30 – 260 feet
- 80% Pull-Downs, 1 throw every 10-15 feet on your way back in toward your throwing partner
Day 163: Heavy
- Full Extension Long Toss, 30 – 300 feet
- Pull-Downs: 1 throw every 10-15 feet on your way back in toward your throwing partner (only use 80% effort until you get to 120 feet – then 95% effort the last 120 feet)
- * Mound Work, 30 @ 60 ft (90% Effort) REST 3-5 mins, 20 @ 60 ft (90% effort)
Day 164: Light
- Stretching Out Phase only, 30 –180 feet
- 70% effort on the way back in toward your throwing partner
Day 165: Medium
- Modified Extension Long Toss, 30 – 260 feet
- 80% Pull-Downs, 1 throw every 10-15 feet on your way back in toward your throwing partner
Day 166: Heavy
- Full Extension Long Toss, 30 – 300 feet
- Pull-Downs: 1 throw every 10-15 feet on your way back in toward your throwing partner (only use 80% effort until you get to 120 feet – then 95% effort the last 120 feet)
- * Mound Work, 30 @ 60 ft (95% Effort) REST 3-5 mins, 20 @ 60 ft (95% effort)
Day 167: Light
- Stretching Out Phase only, 30 –180 feet
- 70% effort on the way back in toward your throwing partner
Day 168: Optional

Week 25

Day 169: Medium
- Modified Extension Long Toss, 30 – 260 feet
- 80% Pull-Downs, 1 throw every 10-15 feet on your way back in toward your throwing partner
Day 170: Heavy
- Full Extension Long Toss, 30 – 300+ feet
- Pull-Downs: 1 throw every 10-15 feet on your way back in toward your throwing partner (only use 80% effort until you get to 120 feet – then 95% effort the last 120 feet)
- * Mound Work, 30 @ 60 ft (95% Effort) REST 3-5 mins, 20 @ 60 ft (95% effort)
Day 171: Light
- Stretching Out Phase only, 30 –180 feet
- 70% effort on the way back in toward your throwing partner
Day 172: Medium
- Modified Extension Long Toss, 30 – 260 feet
- 80% Pull-Downs, 1 throw every 10-15 feet on your way back in toward your throwing partner
Day 173: Heavy
- Full Extension Long Toss, 30 – 300+ feet
- Pull-Downs: 1 throw every 10-15 feet on your way back in toward your throwing partner (only use 80% effort until you get to 120 feet – then 95% effort the last 120 feet)
- * Mound Work, 30 @ 60 ft (95-100% Effort) REST 3-5 mins, LIVE Batting Practice 20 @ 60 ft (95-100% effort)
Day 174: Light
- Stretching Out Phase only, 30 –180 feet
- 70% effort on the way back in toward your throwing partner
Day 175: Optional

Week 26

Day 176: Medium
- Modified Extension Long Toss, 30 – 260 feet
- 80% Pull-Downs, 1 throw every 10-15 feet on your way back in toward your throwing partner
Day 177: Heavy
- Full Extension Long Toss, 30 – 300+ feet
- Pull-Downs: 1 throw every 10-15 feet on your way back in toward your throwing partner (only use 80% effort until you get to 120 feet – then 95% effort the last 120 feet)
- * Mound Work, 30 @ 60 ft (95-100% Effort) REST 3-5 mins, 20 @ 60 ft (95-100% effort)
Day 178: Light
- Stretching Out Phase only, 30 –180 feet
- 70% effort on the way back in toward your throwing partner
Day 179: Medium
- Modified Extension Long Toss, 30 – 260 feet
- 80% Pull-Downs, 1 throw every 10-15 feet on your way back in toward your throwing partner
Day 180: Heavy
- Full Extension Long Toss, 30 – 300+ feet
- Pull-Downs: 1 throw every 10-15 feet on your way back in toward your throwing partner (only use 80% effort until you get to 120 feet – then 90% effort the last 120 feet)
- * Mound Work, 30 @ 60 ft (95-100% Effort) REST 3-5 mins, LIVE Batting Practice 20 @ 60 ft (95-100% effort)
Day 181: Light
- Stretching Out Phase only, 30 –180 feet
- 70% effort on the way back in toward your throwing partner
Day 182: Optional

Week 27

Day 183: Medium
- Full Extension Long Toss, 30 – 300 feet
- 80% Pull-Downs, 1 throw every 10-15 feet on your way back in toward your throwing partner
Day 184: Heavy
- Full Extension Long Toss, 30 – 300+ feet
- Pull-Downs: 1 throw every 10-15 feet on your way back in toward your throwing partner (only use 80% effort until you get to 120 feet – then 95% effort the last 120 feet)
- * Mound Work, 30 @ 60 ft (95-100% Effort) REST 3-5 mins, 20 @ 60 ft (95-100% effort)
Day 185: Light
- Stretching Out Phase only, 30 –180 feet
- 70% effort on the way back in toward your throwing partner
Day 186: Medium
- Full Extension Long Toss, 30 – 300 feet
- 80% Pull-Downs, 1 throw every 10-15 feet on your way back in toward your throwing partner
Day 187: Heavy
- Full Extension Long Toss, 30 – 300+ feet
- Pull-Downs: 1 throw every 10-15 feet on your way back in toward your throwing partner (only use 80% effort until you get to 120 feet – then 95% effort the last 120 feet)
- * Mound Work, 30 @ 60 ft (95-100% Effort) REST 3-5 mins, LIVE Batting Practice 20 @ 60 ft (95-100% effort)
Day 188: Light
- Stretching Out Phase only, 30 –180 feet
- 70% effort on the way back in toward your throwing partner
Day 189: Optional

Week 28

Day 190: Medium
- Modified Extension Long Toss, 30 – 260 feet
- 80% Pull-Downs, 1 throw every 10-15 feet on your way back in toward your throwing partner
Day 191: Heavy
- Full Extension Long Toss, 30 – 300+ feet
- Pull-Downs: 1 throw every 10-15 feet on your way back in toward your throwing partner (only use 80% effort until you get to 120 feet – then 95% effort the last 120 feet)
- * Mound Work, 30 @ 60 ft (95-100% Effort) REST 3-5 mins, 20 @ 60 ft (95-100% effort)
Day 192: Light
- Stretching Out Phase only, 30 –180 feet
- 70% effort on the way back in toward your throwing partner
Day 193: Medium
- Modified Extension Long Toss, 30 – 260 feet
- 80% Pull-Downs, 1 throw every 10-15 feet on your way back in toward your throwing partner
Day 194: Heavy
- Full Extension Long Toss, 30 – 300+ feet
- Pull-Downs: 1 throw every 10-15 feet on your way back in toward your throwing partner (only use 80% effort until you get to 120 feet – then 95% effort the last 120 feet)
- * Mound Work, 30 @ 60 ft (95-100% Effort) REST 3-5 mins, 20 Pitches In Game Competition @ 60 ft (95-100% effort)
Day 195: Light
- Stretching Out Phase only, 30 –180 feet
Day 196: Optional