This plan is split into two sections. Left Side for Bullpen guys and right side for recovery guys. Intent is top priority, understand what your purpose is for throwing and recovery. No wasted pitches, no throwing just to throw. Let’s work efficiently and with a purpose.
Bullpen Preparation (Focused)
Dry Work (Recovery/Post Pen)
- Plyo ball routine outlined as follows:
- Pivot Picks
- Reverse Throws
- Rocker Throws
- Athlete Throws
- Tidal Tank Work
- Skenes turns on mound
- Pull back to overhead throws
- Bullpen focus:
- Bury the head into the catchers mitt
- Linear into rotation
- Strikes
- Gradually work into high intent
- PVC Pipe Stride Holds
- Kettle drive to flip
- PVC rhythm swings
- Mini Med Throws (if available)
- Short Sprints (10-yard bursts, 8-10 sprints)
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