Day 1: Bullpen or Game

This is your most intense day of throwing.  Your six days of preparation before this are measured through competition or through practice of meaningful bullpens.

1. Complete Everyday Warm-up: Arm Circles, Bands, Lower Half Drills, Dynamic Stretch
2. Complete Long Toss: Listen to your arm as far as the distance you stretch your arm to.  Pull downs must be completed with intent to throw the baseball with velocity downhill.
3. Bullpen Day: at this point you are ready to complete your bullpen.  Every bullpen must have a goal or focus.  There has to be intent to every pitch.
4. Game Day: at this point you are ready to get into the bullpen and throw your first inning in the bullpen.  You should be more than game ready when you throw your first pitch against a hitter.  Do not allow the hitter to be more prepared than you.
5. Post Throwing: sprint work after pitching is a must.  Every 10 pitches equals out to one 90-foot/30 yard sprint (example 70 pitches=7 sprints).  Post throwing bands will also help the arm begin to heal.

Bullpens:

-Each bullpen must be thrown with intent and focus.  Every pitch has a purpose.

1) Scripted Bullpen: Script each and every pitch you will throw in your bullpen.

2) Sim Counts: Simulate throwing to hitters starting with a certain count (0-2, 3-0, 1-1, etc).  Each pitch can be thrown from a specific count or you can work a hitter starting from that specific count.

3) Objective Bullpen: List 20 pitches you want to execute in the set (example-breaking ball in dirt, box fastball, glove side change-up).  Goal is to execute 14 of the 20 pitches.

4) Execution Sets: List 5-6 pitches that you want to execute.  Do not move onto the next pitch until you execute the first one.  See how many pitches it takes you to execute each set. 

5) Stopwatch Bullpen: Give yourself a certain amount of time to throw a certain amount of pitches.  Example-20 pitches must be executed in 8 minutes.  Good for pitchers who work slowly during gameplay.

6) Sprints or Strikes: Command your pitches by throwing 70% strikes in your bullpen.  Each pitch off from 70