By Steven Ellis, former Chicago Cubs pitching pro
Monday or the day after - Run 15-20 minutes. Swing a bat around. Very light toss if your arm isn't terribly sore.
Tuesday - Run poles in the outfield, 10-15. Play some catch, stretch it out to a long toss. Use 3-5 pound dumbbells to build rotator cuff and elbow.
Wednesday - Run 10-15 sprints. Great day for long tossing for 15 minutes.
Thursday - Off day pitching. Throw 90-95% to build strength and velocity. Run 10-15 sprints and use the 3-5 pound dumbbells.
Friday - Long toss again to build velocity. Run 10 minutes or 10 poles in the outfield.
Saturday - Pitch to catcher at 75% in front of the mound for 20-25 pitches. 5 sprints, and get a good nights sleep.
Sunday - Game time!
Related Pitching Materials
Want to learn more about baseball pitching workout programs? Arm yourself with the most innovative and up-to-date baseball pitching training available. These related pitching materials from former Chicago Cubs pitching pro Steven Ellis are guaranteed to help you or the players you coach pitch better and reach the next level faster!