8-Week Interval Throwing Program
Texas Metroplex Institute for Sports Medicine and Orthopedics
This throwing program was developed for TMI Sports Medicine by Regan Wong, Major League Physical Therapist at Texas Rangers Baseball Club and Daniel Evans, Director of Physical Therapy at TMI Sports Medicine. It is intended for skeletally immature young adolescent baseball/softball players. It starts at shorter distances and does not max out with excessive throwing distances by the end of the 8-week program because many young athletes can’t throw very far. The volume of throws is also controlled. Each throwing session begins at shorter distances and gradually moves back with a specific number throws at each distance to account for the number of times athletes cock their arm, thus controlling volume. The program can be used as an off-season throwing program 8 weeks prior to spring ball practice if the athlete is finishing up playing another winter sport. It can also be used as a gradual interval throwing program for an adolescent coming back from non-operative injury (little league shoulder, little league elbow, shoulder/elbow tendinitis, etc.) and has been cleared by a physician, physical therapist or athletic trainer to begin the program. The program is also a good option for someone looking for an 8-week program to build back arm strength while getting stronger in the weight room.
Week 1 | 45’ Phase | Week 2 | 45-60’ Phase |
Day 1 | 20 throws at 30’ | Day 1 | 20 throws at 30’ |
| 15 throws at 45’ |
| 30 throws at 45’ |
| 10 throws at 30’ |
| 10 throws at 30’ |
Day 2 | REST | Day 2 | REST |
Day 3 | 20 throws at 30’ | Day 3 | 10 throws at 30’ |
| 20 throws at 45’ |
| 10 throws at 45’ |
| 10 throws at 30’ |
| 15 throws at 60’ |
Day 4 | REST |
| 10 throws at 30’ |
Day 5 | 20 throws at 30’ | Day 4 | REST |
| 25 throws at 45’ | Day 5 | 10 throws at 30’ |
| 10 throws at 30’ |
| 10 throws at 45’ |
Day 6 | REST |
| 20 throws at 60’ |
Day 7 | REST |
| 10 throws at 30’ |
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| Day 6 | REST |
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| Day 7 | REST |
Week 3 | 75’ Phase | Week 5 | 90’ Phase |
Day 1 | 10 throws at 30’ | Day 1 | 10 throws at 45’ |
| 10 throws at 45’ |
| 10 throws at 60’ |
| 30 throws at 60’ |
| 10 throws at 75’ |
| 10 throws at 30’ |
| 15 throws at 90’ |
Day 2 | REST |
| 10 throws at 60’ |
Day 3 | 10 throws at 45’ | Day 2 | REST |
| 10 throws at 60’ | Day 3 | 10 throws at 45’ |
| 15 throws at 75’ |
| 10 throws at 60’ |
| 10 throws at 45’ |
| 10throws at 75’ |
Day 4 | REST |
| 20 throws at 90’ |
Day 5 | 10 throws at 45’ |
| 10 throws at 60’ |
| 10 throws at 60’ | Day 4 | REST |
| 15 throws at 75’ | Day 5 | 10 throws at 45’ |
| 10 throws at 45’ |
| 10 throws at 60’ |
Day 6 | REST |
| 10 throws at 75’ |
Day 7 | REST |
| 25 throws at 90’ |
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|
| 10 throws at 60’ |
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| Day 6 | REST |
|
| Day 7 | REST |
Week 4 | 75’ Phase | Week 6 | 90-105’ Phase |
Day 1 | 10 throws 45’ | Day 1 | 10 throws at 45’ |
| 10 throws at 60’ |
| 10 throws at 60’ |
| 20 throws at 75’ |
| 10 throws at 75’ |
| 10 throws t 45’ |
| 30 throws at 90’ |
Day 2 | REST |
| 10 throws at 60 |
Day 3 | 10 throws at 45’ | Day 2 | REST |
| 10 throws at 60’ | Day 3 | 15 throws at 45-60’ |
| 25 throws at 75’ |
| 15 throws at 75-90’ |
| 10 throws at 45’ |
| 15 throws at 105’ |
Day 4 | REST |
| 10 throws at 60’ |
Day 5 | 10 throws at 45’ | Day 4 | REST |
| 10 throws at 60’ | Day 5 | 15 throws at 45-60’ |
| 30 throws at 75’ |
| 15 throws at 75-90’ |
| 10 throws at 45’ |
| 20 throws at 105’ |
Day 6 | REST |
| 10 throws at 60’ |
Day 7 | REST | Day 6 | Light catch to 75’ or rest |
Week 7 | 105-120’ Phase | Day 7 | REST |
| 15 throws at 45-60’ | Week 8 | 120’ Phase |
| 15 throws at 75-90’ | Day 1 | 15 throws at 45-60’ |
| 25 throws at 105’ |
| 15 throws at 75-90’ |
| 10 throws at 60’ |
| 10 throws at 105’ |
Day 2 | Light catch to 75’or Rest |
| 20 throws at 120’ |
Day 3 | 15 throws at 45-60’ |
| 10 throws at 60’ |
| 15 throws at 75-90’ | Day 2 | Light catch to 75’or Rest |
| 30 throws at 105’ | Day 3 | 15 throws at 45-60’ |
| 10 throws at 60’ |
| 15 throws at 75-90’ |
Day 4 | Light catch to 75’or Rest |
| 10 throws at 120’ |
Day 5 | 15 throws to 45-60’ |
| 25 throws at 120’ |
| 15 throws to 75-90’ |
| 10 throws at 60’ |
| 10 throws to 105’ | Day 4 | Light catch to 75’or Rest |
| 15 throws to 120’ | Day 5 | 15 throws at 45-60’ |
| 10 throws to 60’ |
| 15 throws at 75-90’ |
Day 6 | Light catch to 75’or Rest |
| 10 throws at 105’ |
Day 7 | REST |
| 30 throws at 120’ |
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| 10 throws at 60’ |
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| Day 6 | Light catch to 75’or Rest |
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| Day 7 | REST |
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Regan Wong, PT, DPT, CSCS, is Major League Physical Therapist at Texas Rangers Baseball Club and Daniel Evans, Director of Physical Therapy at TMI Sports Medicine