Pitch Count Build-Up

At this point, if you are a Starting Pitcher, you can now continue to follow this format as you Build-Up your pitch count. We would recommend adding 10-15 pitches a Week, which means you could be at approximately 40-60 pitches in 4 additional weeks.

For Relief Pitchers, we’d recommend that you stay on an “every third day” rhythm off the mound for another 2 weeks, and then incorporate 2 weeks of “every other day” bull-pens for an additional 2 weeks to help you acclimate to the typical rhythm of a relief pitcher. And like everything else we have strongly suggested, be sure and listen to your arm to see what feels right, and make all of these transitions gradually.

Be sure and continue to consult with any of your Coaches that have been integral with your process to this point, and as you continue to add and adapt to your Mound Build-Up.

Transitioning into a 5, 6 or 7 Day Cycle for Starting Pitchers

Please note that with the completion of our Throwing Schedule, and the transition into your “Live Pitch Count Build-Up”, you may now need to alter your cycle based on whether or not you are on a 5, 6, of 7 Day “In-Season” Rotation. Also, as your pitch count increases on your Start Day, this will tend to have an effect on your workload for the rest of your cycle. Though you may find that the basic principles of Light, Medium, and Heavy Days still apply, you will also find our recommendations of a very specific 5, 6, and 7 Day Cycle below to help you best transition into any of these potentially new cycles. Please note that the distances below are based on a pitchers maximum distance being 300 feet. Please be sure to gauge these numbers based on yourmaximum long toss distance.

In addition, here is an article that presents a number of ideas to help Relief Pitchers best optimize their routine on game days, entitled, “Relief Pitcher Protocols”: https://www.abca.org/magazine/2018-1-January_February/Last_Inning_What_Pitching_Coaches_Probably_Forgot_to_do_This_Fall.aspx. Also, for those pitchers in professional baseball, you may find that your arm actually wants to stretch out to further distances more often than not because your arm is so well conditioned. Traditionally, Relief Pitchers tend to “save their arm for the game”. We believe strongly that your arm will be so durable, and recovery so well from day to day that it will tend to want to throw more, rather than less, even on days you may go into the game. Naturally, listen to your arm.

Both of these resources for Starting & Relief Pitchers are based on a great deal of experience, and we strongly believe will help you optimize your Health, Conditioning, Strength, and Recovery now that you are in the “In-Season” mode.

5, 6 & 7 Day Sample Schedules for Starting Pitchers

Note: You’ll notice that on all 3 Cycles, Bull-Pens always occur at least 2 full days after your start. We believe strongly in an extra day of rest, recovery and restoration after your start, and prior to your next Bull-Pen.

5 Day Cycle (Based on approximately 300 feet)

• Day 1: Start Day: Long Toss (~ Max Distance, Stretch Out + Pull Down)
• Day 2: 120-200 feet (Light/Stretch Out Only)
• Day 3: 200-300 feet (Medium/Stretch Out Mainly)
• Day 4: Full Long Toss + Pen (Possibly Lighter to Medium Pull Downs/Pen Based On Previous Start Pitch Count/Stage Of Season )
• Day 5: 60-150 feet (Stretch Out Only)
• Day 6: Start Day

6 Day Cycle (Based on approximately 300 feet)

• Day 1: Start Day: Long Toss (~Max Distance Stretch + Pull Down)
• Day 2: 120-200 feet (Light/Stretch Out Only)
• Day 3: 200-300 feet (Medium/Stretch Out Mainly)
• Day 4: Full Long Toss + Pen (Possibly Lighter to Medium Pull Downs/Pen Based On Previous Start Pitch Count/Stage Of Season )
• Day 5: 150-225 feet (Light to Medium/Stretch Out Only)
• Day 6: 60-180 (Light/Stretch Out Only)
• Day 7: Start Day

7 Day Cycle (Based on approximately 300 feet)

• Day 1: Start Day: Long Toss (~Max Distance Stretch + Pull Down)
• Day 2: 120-200 feet (Light/Stretch Out Only)
• Day 3: 200-300 feet (Medium/Stretch Out Mainly)
• Day 4: Full Long Toss + Pen (Possibly Lighter to Medium Pull Downs/Pen Based On Previous Start Pitch Count/Stage Of Season )
• Day 5: 150-225 feet (Light/Stretch Out Only)
• Day 6: 200-300 feet (Medium/Stretch Mainly, Light Pull Downs)
• Day 7: 60-150 feet (Light/Stretch Out Only)
• Day 8: Start Day 

Note: “Stretch Out Only” is suggesting that you only “stretch out the arm” by throwing with Arc, Freedom, Range of Motion and without any type of Pull-Downs.

Note: “Stretch Out Mainly” is suggesting the same as above, except that the distance may end up being greater, and some light to medium pull down’s may be suitable as well. A lot of this is based on a pitcher’s mound workload from the previous pen or game.