5 Different Types Of Off-Season Throwing For Pitchers

Baseball pitcher throwing programs encompass several types of throwing activities for developing location, pitch movement, and arm strength. The five most common types of throwing done by youth baseball pitchers include:

Flat Ground Work – Basic type of catch from the same distance as mound. Excellent for learning to throw with perfect mechanics.

Long Toss – Extended catch from the distance you can throw with perfect mechanics. If your delivery becomes inefficient (out of sequence), you know it’s time to bring it in closer to your partner. Never throw past the distance throw with perfect mechanics. Long Toss is excellent for developing arm strength & stamina.

Skill Work – Designated time for developing your pitches & improving your command. Throw with perfect mechanics always having a specific goal with each pitch. Goals include: Movement, Location, and Movement with Location. Done
at the same distance as Flat Ground work.

Bullpens – 20 to 50 pitch bullpen sets thrown at 60-90% max effort. Excellent for learning to throw all of your pitches with command and perfect mechanics in simulated game scenarios.

Drill Work – Isolated repetitions for helping you learn to rotate late, sequence properly, and throw with balance and posture. It takes about 2,000 repetitions to change a habit. Drill Work = Hard Work.