This free program is designed to help athletes safely develop throwing velocity through structured, progressive work that prioritizes mechanics, arm care, and recovery. The focus is on movement quality over velocity output, encouraging athletes to build efficient throwing patterns from the ground up.
It includes:
Hybrid throwing days (medium and high intensity)
Age-based arm care routines
Plyometric drills
Long toss protocols
A UCL protection program
Clear recovery guidelines for athletes with or without arm discomfort
The program is customizable based on age, current workload, and physical capacity, ensuring safety and sustainable development.
Participants follow the program at their own pace and risk, with an emphasis on consistency, mobility, and avoiding overuse.