Season Throwing Program ( Position Players) Day 1/3 Short

Moreau Off-season throwing Program ( Position Players)

Day 1/3 Short Long Toss Day:

*start with Jaeger Bands

Day 2- Long Toss Day

Day 1- Heavy Long Toss Day:

*start with Jaeger Bands

a. 8-10 throws at 15 feet (last 10%, wrist flips) b. 8-10 throws at 30 feet (feet facing partner, rotate and throw) c. 8-10 throws at 45 feet ( feet in power position, front-back-forward) d. 8-10 throws at 60 feet (step in front) e. 8-10 throws at 75 feet (step and throw) f. 8-10 throws at 90 feet (shuffle, throw ) g. 3-4 throws at 100 feet (shuffle, throw) h. 3-4 throws at 110 feet (shuffle, throw) i. 3-4 throws at 120 feet (shuffle throw) j. 3-4 throws at 110 feet (shuffle, throw) k. 3-4 throws at 100 feet (shuffle, throw) l. 3-4 throws at 120 feet (shuffle, shuffle, throw) m. 3-4 throws at 130 feet (shuffle, shuffle, throw) n. 3-4 throws at 145 feet (quarterback drill) o. 3-4 throws at 160 feet *repeat until ball bounces twice to reach partner p. 3-4 thows at 90 feet (shuffle, throw) q. 3-4 throws at 75 feet (shuffle, throw) r. 20 throws of quick catch at 60 feet

Moreau Off-Season Throwing Program (Pitchers)

Day 1- Day 1/ Short Long Toss Day:

*start with Jaeger Bands

Mechanics Work

a. Towel Drill with partner (2 sets of 8 each partner) – with a towel or t-shirt, pitcher stands 2 feet farther than full stride away from partner. Picks a focal point on partner, repeats pitching mechanics and reaches out to slap partner’s hand with t-shirt/towel. Focus in on driving nose into focal point, leg drive, and follow through.

b. Fence Drill with partner ( 2 sets of 10 throws each partner)- pitcher partners up with another pitcher. Back (push) Leg is hip height on the fence or wall. Front (plant foot) is at full extension. Pitcher is in set position with hands. Pitcher breaks into throwing position with arm then uses back leg to push off of, throwing ball to partner standing 30-40 feet away. Focus should be on focal point, pulling glove into chest upon pitching motion, driving off with the backside, and follow through.

c. Change Up- Flatground. Pitchers will partner up with fellow pitcher and throw a 20 pitch flat ground using only change-ups. The ability to locate our change up in order to supplement our fastball will make our break our success on the mound. Pitchers’ should throw 10 change ups on the inside corner, 10 pitches on the outside corner. Pitches need to be executed at the knee. A high changeup will get crushed. Keep track of how many changeups we can throw for a strike at the knees out of 20. We should be progressing each week. Focus should be on grip, arm speed being the same as a fastball arm speed, release point, and follow through. Not following through and driving off the backside will lead to more elevated pitches-resulting in more extra base hits for the opposing team.

D. Pickoffs- Holding runners will be paramount to our success. Pitchers need to pair off and do 15 picks to first ( 5A, 5B, 5C move) to first. 6-8 picks to second as well-working both on the inside move and on the traditional daylight/spin move.

Day 2- Long Toss Day

Day 1- Heavy Long Toss Day:

*start with Jaeger Bands

a. 8-10 throws at 15 feet (last 10%, wrist flips) b. 8-10 throws at 30 feet (feet facing partner, rotate and throw) c. 8-10 throws at 45 feet ( feet in power position, front-back-forward) d. 8-10 throws at 60 feet (step in front) e. 8-10 throws at 75 feet (step and throw) f. 8-10 throws at 90 feet (shuffle, throw ) g. 3-4 throws at 100 feet (shuffle, throw) h. 3-4 throws at 110 feet (shuffle, throw) i. 3-4 throws at 120 feet (shuffle throw) j. 3-4 throws at 110 feet (shuffle, throw) k. 3-4 throws at 100 feet (shuffle, throw) l. 3-4 throws at 120 feet (shuffle, shuffle, throw) m. 3-4 throws at 130 feet (shuffle, shuffle, throw) n. 3-4 throws at 145 feet (quarterback drill) o. 3-4 throws at 160 feet *repeat until ball bounces twice to reach partner p. 3-4 throws at 140 feet (shuffle, shuffle, throw) q. 3-4 throws at 120 feet (shuffle, shuffle, throw) r. 3-4 throws at 100 feet (shuffle shuffle, throw) *changeup grip s. 3-4 throws at 90 feet ( go through pitching mechanics) *changeup grip t. 3-4 throws at 75 feet ( go through pitching mechanics) *changeup grip u. 3-4 throws at 60 feet (go through pitching mechanics) *changeup grip

Day 3- If pitcher is currently playing fall ball/travel ball, your game day should be day 3/4. If not, we need to get one bullpen in per week in the fall to make sure we are working on executing competitive pitches. Bullpens for non-fall travel ball players should start at 30-40 pitches one day per week and should not exceed 60 pitches once a week until spring. Bullpens should never be more than 25 pitches per set. When doing a 40-50 pitch bullpen we should always do 20 pitches on ( another pitcher throws 20 pitches) and then 20-25 pitches back on to simulate a game and throwing competitive innings instead of just pitches. Our goal as a staff needs to be to get through the hitter in 5 pitches or less, and that needs to be the way we practice executing our pitches as well.