Here is an example of an in-season pitching program that was built upon the progression from throwing program to flat ground to bullpen to game. Each step increases in intensity and shifts in focus. Goals are to maintain arm strength, arm health, and a consistent delivery.

Step 1: Throwing Program

This program focus is on throwing with proper athletic actions and leads to arm health and foundational habits that leak into the delivery. It can be done daily.

• Begin throwing at 60ft. You are playing catch here and not going through your delivery. Keep your back foot perpendicular to your target to promote proper direction. Place 100% of your weight on your back foot and push into the ground, generating ground force. You should simultaneously take the ball out of your glove as you begin to drive towards your target. Limit the use and movement of your frontside (glove arm and head). Throwing arm should be in late cocking phase (90-degree angle, ideally with elbow slightly lower than shoulder) as front foot lands. Healthy deceleration should be a focus here as well.

• Continue throwing from 60ft for a few throws and then begin to progress back 90ft.

• Once you reach 90ft, you should begin to shuffle your feet to promote good direction and create some momentum. The same beginning process applies as it did at 60ft. 

• Finishing distance to be determined by the pitcher. Each individual pitcher needs to listen to their body and how they are feeling. Watch for deteriorating throwing mechanics as the distance increases.

• As the pitcher works their way back in, stop them at 90ft and have them begin to throw change ups. Alternate each throw from fast ball to change up. Promoting consistent arm speed between the two pitches and gaining better feel for their change up.

•  Finish up where we started, at 60ft with a few throws.

Step 2: Flat Ground

• This portion of the program can be done daily as well. Throwing is to be done on flat ground (at 50ft) and effort level should be roughly 70%. The focus should center on the pitcher’s individual needs. The focus can shift from the delivery to pitch shape and or design.  

• Depending on each pitcher’s needs, equal throws done from their wind up and stretch deliveries. Sequencing of pitches is also dependent on pitcher’s needs.

Step 3: Bullpen

• The third progression of the program should be done as close to game simulation as possible. The goal is to prepare for competition. The focus should be on pitch execution, attacking hitters, and the upcoming opponent.

• Beginning portion of the bullpen can be used to focus on delivery needs. Once those needs have been addressed, return focus to pitch execution and attacking hitters.

Step 4: Game

• Go COMPETE!

• If applicable, review data and video from the game. Then prepare a plan for the throwing program for the coming days.

Pitchers must honestly self-evaluate their execution of each step in the progression to see if their intent is matching their execution as a pitching program.  Then they must recommit to keeping their focus where it is supposed to be to ensure that they are not only developing good deliveries, but that they are helping themselves develop their OWN delivery, perfecting that delivery, learning how to execute pitches, and preparing to compete for when they take the mound.