Active Rest is the next Phase in your Off-Season Program, and it serves as a great progression from your Complete Rest Phase. Because everything we do is based on gradual progressions, Active Rest allows us to continue to gain the benefits of Resting, while at the same time, beginning to slowly and surely move the arm and body.

The Active Rest period is comprised of any type of exercises or movements that you are accustomed to doing for your arm/body to comfortably and gradually gain some Mobility/Range Of Motion, and build some Light Endurance. Because there are so many different types of training tools and products that are available from an Arm Care perspective, we trust that you have a built in system already. And though there are many choices, we have found Band Work to be the most efficient and effective workout during the Active Rest Period, and has been a staple for our athletes for 30 years.

The bottom line is that our main emphasis for this Phase is that whatever you do to begin the process of Mobility/Range Of Motion and Throwing, to do so lightly in Week 1, and slowly begin to add more volume and days of training over the course of each week (sample schedule below).

As a reminder, the earliest stages of throwing should be made with extremely low intent, loose and relaxed arm action, and with ARC. Again, we call these types of throws, “Low Intent, Massage Throws”, and this is a vital principle to understand as you are just beginning the process of getting your arm into shape.

Arc/Massage Throwing: 

As you’ll see later on, and for several reasons, we want ALL of your throwing sessions to begin this way. For now, what matters most is that you understand that throwing in this manner is the best way to “open up” your arm – with relaxation, and by gradually elevating the angle. And as you’ll see later on in this schedule, this is the best way to prepare the arm to transition into higher intent throws, or Pull-Downs.

*Note: As you can see below, the Active Rest/Light Throwing progression has been outlined. Please note that we have referenced our J-Band Program as a baseline for your the Arm Care Routine. But again, feel free to utilize or add in any other types of training tools or exercises that you are accustomed to and work best for you as part of this Active Rest Phase.

J-Band Demonstration (11 exercises, approximately 25 reps per exercise)

**Note: Because you’ll have 4 Weeks in Phase 3 (Active Rest), and 7 Weeks in Phase 4 (Throwing Build-Up) to optimally build up your arm, please keep in mind that you can adjust the amount of days, time, or distances that we’ve suggested below in the Active Rest Phase in order to optimize the transition into Phase 4.

Phase 3: Active Rest/Light Throwing – 4 Week Progression (Sample Schedule)

Week 1: Monday, October 28th
Arm Care/Band Work: 1 Set, 15-20 reps per 11 J-Band Exercises prior to throwing

Throwing: (Monday, Wednesday, Friday, Saturday or Sunday)

  • Day 1: Approximately 45-75 feet, 6-10 mins of throwing
  • Day 2: Approximately 45-75 feet, 6-10 mins of throwing
  • Day 3: Approximately 45-80 feet, 8-10 mins of throwing
  • Day 4: Approximately 45-85 feet, 8-10 mins of throwing

Week 2: Monday, November 4th
Arm Care/Band Work: 1 Set, 20-25 reps per 11 J-Band Exercises prior to throwing

Throwing: (Monday, Wednesday, Friday, Saturday or Sunday)

  • Day 1: Approximately 45-90 feet, 10-12 mins of throwing
  • Day 2: Approximately 45-90 feet, 10-12 mins of throwing
  • Day 3: Approximately 45-100 feet, 10-14 mins of throwing
  • Day 4: Approximately 45-100 feet, 10-14 mins of throwing

Week 3: Monday, November 11th
Arm Care/Band Work: 1 Set, 25 reps per 11 J-Band Exercises prior to throwing

Throwing: (Monday, Tuesday, Thursday, Friday, Saturday or Sunday)

  • Day 1: Approximately 45-100 feet, 12-15 mins of throwing
  • Day 2: Approximately 45-110 feet, 12-15 mins of throwing
  • Day 3: Approximately 45-110 feet, 12-15 mins of throwing
  • Day 4: Approximately 45-120 feet, 12-15 mins of throwing
  • Day 5: Approximately 45-120 feet, 12-15 mins of throwing

Week 4: Monday, November 18th
Arm Care/Band Work: 1 Set, 25 reps per 11 J-Band exercises prior to throwing

Throwing: (Monday, Tuesday, Thursday, Friday, Saturday or Sunday)

  • Day 1: Approximately 45-120 feet, 12-18 mins of throwing
  • Day 2: Approximately 45-120 feet, 12-18 mins of throwing
  • Day 3: Approximately 45-130 feet, 15-18 mins of throwing
  • Day 4: Approximately 45-130 feet, 15-18 mins of throwing
  • Day 5: Approximately 45-140 feet, 15-18 mins of throwing
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