Phase 4: Weeks 22-27 | Florida Baseball ARMory | Pitchers

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

About Lesson

Phase 4 (Weeks 22-27)

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Mound Ramp Up/Live Inning

*Assuming you are at your peak distance

As you can see, the last throwing session extended out to 270 feet, so “assuming” that you are at your maximum distance, and completed all 3 Steps of your Pull-Down Phase, 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 (at which point, you’d begin the 3 Step, Progressive Pull-Down Phase). Again, one of the most critical aspects of this program is that you refrain from “full intent” throwing on flat ground or off 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 your maximum distance would theoretically be (75% effort off the mound if you stretched your arm out to 250 feet, and you consider your maximum distance to be 300 feet – even if the Throwing Schedule recommends, e.g., 80% or 90% intent based on other variables) – and keep using this formula of “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 15-20 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 in Phase 5, which is the last phase of our Throwing Schedule (traditionally, pitchers will add 15 pitches a week once they are built up to 15 live or competitive pitches).

You’ll also notice that the Throwing Schedule will now transition into a different rhythm – Light, Medium and Heavy workload days. The main reason for this is because we want you to start to acclimate to what a traditional 5, 6, or 7 Day Cycle is like for a Starting Pitcher, which tends to mimic this type of rhythm. 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 up to you.

As you’ll see below, Tuesday and Friday has arbitrarily been designated as 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 from the previous day, 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 (you can also follow this format starting with your Heavier days on, e.g., Monday and Thursday, or Wednesday and Saturday, and then simply follow the same format). 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.

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”.

Reminder regarding High Intent Pull-Downs and Safety:

Again, 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. Also, because you are Self-Regulating at this point, feel free to come in at your own pace during the Pull-Down phase. But again, a good rule of thumb is to come in about 10-15 feet a throw.

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 velocity 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.

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

Week 22:

Massage Throwing/Pull-Downs (95% effort) & Mound Ramp-Up Begins

Day 148: Medium

Modified Extension Long Toss, 30 – 225 feet
70% 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 – 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, 20 @ 60 ft (95% Effort) REST 3-5 mins, 10 @ 60 ft (95% 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 – 225 feet
70% Pull-Downs, 1 throw every 10-15 feet on your way back in toward your throwing partner

Day 152: 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, 20 @ 60 ft (95% Effort) REST 3-5 mins, 10 @ 60 ft (95% effort)

Day 153: Light

Stretching Out Phase only, 30 –180 feet
70% effort on the way back in toward your throwing partner

Day 154: Optional Light Throw or Rest

Week 23:

Day 155: Medium

Modified Extension Long Toss, 30 – 240 feet
70% 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 – 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, 20 @ 60 ft (95% Effort) REST 3-5 mins, 15 @ 60 ft (95% 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 – 240 feet
70% 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 – 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, 20 @ 60 ft (95% Effort) REST 3-5 mins, 15 @ 60 ft (95% 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 Light Throw or Rest

Week 24

Day 162: Medium

Modified Extension Long Toss, 30 – 240 feet
70% 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, 20 @ 60 ft (95-100% Effort) REST 3-5 mins, 20 @ 60 ft (95-100% 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 – 240 feet
70% 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, 20 @ 60 ft (95-100% Effort) REST 3-5 mins, 20 @ 60 ft (95-100% 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 Light Throw or Rest

Week 25

Day 169: Medium

Modified Extension Long Toss, 30 – 240 feet
70% 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, 25 @ 60 ft (95-100% Effort) REST 3-5 mins, 20 @ 60 ft (95-100% 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 – 240 feet
70% 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, 25 @ 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 Light Throw or Rest

Week 26:

Day 176: Medium

Modified Extension Long Toss, 30 – 240 feet
70% 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 – 240 feet
70% 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 Light Throw or Rest

Week 27:

Day 183: Medium

Full Extension Long Toss, 30 – 240 feet
70% 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, 35 @ 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 – 240 feet
70% 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, 35 @ 60 ft (95-100% Effort) REST 3-5 mins, 20 Pitches In Game Competition @ 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 Light Throw or Rest