STRUCTURE

  • 4 training days

  • 2 recovery/arm care days

  • 1 off day

  • Moderate total-body loading

  • High scapular, serratus, thoracic, and hip emphasis

Built directly off the in-season corrective ecosystem and post-throw recovery concepts from your spring pitcher training.

DAY 1 : LOWER BODY + HIP FUNCTION
DAY 2 : ARM CARE + RECOVERY
DAY 3 : DYNAMIC TOTAL BODY
DAY 4 : RESTORATION DAY
DAY 5 : UPPER BODY + SCAP STABILITY
DAY 6 : SPEED MECHANICS + RECOVERY
ALTERNATE OPTIONS : CLICK HERE
CORRECTIVE EXERCISES

PITCHER PROGRESSION

WEEK 2

  • Increase total movement density

  • Slight increase in med ball intent

  • Add one set to scapular work

WEEK 3

  • Slight increase in dynamic intensity

  • Add reactive movement

  • More rotational explosiveness

WEEK 4 = RESET WEEK

  • Cut lifting volume 40–50%

  • Maintain mobility daily

  • Low volume speed

  • Emphasize tissue quality and recovery

  • Goal = healthy arm, restored hips/T-spine, fresh CNS entering summer throwing