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!
Get my pitching velocity program
If you believe adding velocity could be critical to your success, check out my proven programs for pitchers of all ages.