MMV #005: Developing a Starters Weekly Throwing Plan

Read time: 3 minutes

Today I am going to show you how to build a weekly throwing schedule for starters on a 6 and 7-day cycle. 

Players that lack consistency in their routines, tend to lack consistency in performance. As a coach, it is our responsibility to help them develop this schedule.

I'm not just talking about scheduling their bullpen days. I'm talking about EVERYTHING.

What does their throwing look like each day?

When do they touch the mound?

What are they working on?

In game strategy?

Command?

Recovery?

All of these things should be automated. Starting pitchers should know exactly what they have every day.

Most coaches don't do this because it requires time and attention.

I am going to show you the 3 basic type of days in a starters throwing schedule.

#1: Low Days

These are your light days. Typically they are performed the day after a bullpen or game. It is really important that the intensity stays around 50% RPE.

Even if a player feels good, throwing at a higher intensity or volume will hinder them from being 100% on game day.

Everything we do is built around the player being able to reach peak performance on game day.

With all of that said, keep intensity down and keep distance within 60-90 feet.

Another option is to do very low intensity plyos instead of throwing the baseball. This would typically be the day after a game when the player is more sore.

If you have the time, use these days to go over their previous outing or bullpen.

How did they do this week with their goals?

What adjustments need to be made?

Set the tone and expectations for the week.

#2: Medium Days

These are typically performed the day before bullpens or games. Use these days to get a little bit more volume/distance in with intensity staying between 70-80% RPE. 

These days can also be to work on mechanics or pitch development. Use this day as a building block for the bullpen or game the following day.

If it's the day before a game, you can also throw a touch and feel. No more than 8-10 pitches, but this can serve as a good "rehearsal" for the game.

#3: High Days

These are your bullpen and game days. Intensity is at 90%+ with as close to game action as we're going to get (if it's not a game).

On bullpen days you should be at high volume and high intensity. It is really important that this happens to keep your acute:chronic workload optimal.

If your only high day is on game day and everything else is low, you are setting yourself up for high acute stress, higher chance of injury, and a likely decline in performance by the second half of the season.

In-season, bullpens should primarily be focused on executing pitching.

This includes:

• Small targets
• Elevating HR
• Differential balls
• Game situations
• Batter in the box
• Creating competition

There can be a pitch development, or mechanical focus as well, but I would encourage more than half of the session being focused on execution.

Example Schedules

The 6 day schedule is pretty straight forward, while the 7 day schedule allows for more customization to what the player prefers.

Touch and feel can be performed day 6 or 7.

Recap

Utilize these 3 type of days to maximize pitchers performance and health in-season.

#1: Low Days

#2: Medium Days

#3: High Days

That's all for today.

See you next week!

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