Sports Programs

Little League Interval Throwing Program

Guidelines

  1. Perform the interval throwing program under the supervision of a physical therapist or athletic trainer.
  2. Always emphasize proper throwing mechanics.
  3. Allow one day of rest between throwing sessions.
  4. Perform a thorough complete body warm-up and stretching routine before throwing. Perform interval throwing before engaging in a stretching program.
  5. The athlete must throw 2 or 3 times at each step without complications before advancing to the next step.
  6. Although minor discomfort is expected intermittently, avoid throwing through pain.
  7. If pain and/or swelling persist; discontinue throwing until examined by a medical professional. Resume throwing at the step preceding the offending step.

30' Phase 45' Phase 60' Phase 90' Phase
Step 1:
20' x 10
30' x 25
Rest
20' x 10
30' x 25
Step 3:
30' x 10
45' x 25
Rest
30' x 10
45' x 25
Step 5:
30' x 10
60' x 25
Rest
30' x 10
60' x 25
Step 7:
45' x 5, 60' x5
90' x 10
Rest
45' x 5, 60' x 5
90' x 25
Step 2:
20' x 10
30' x 25
Rest
20' x 10
30' x 25
Rest
20' x 10
30' x 25
Step 4:
30' x 10
45' x 25
Rest
30' x 10
45' x 25
Rest
30' x 10
45' x 25
Step 6:
30' x 10
60' x 25
Rest
30' x 10
60' x 25
Rest
30' x 10
60' x 25
Step 8:
45' x 5, 60' x 5
90' x 10
Rest
45' x 5, 60' x 5
90' x 25
Rest
45' x 5, 60' x 5
90' x 25