EWHS Baseball 4 Week Throwing Program

Throwing program to get ready for tryouts.. For added arm strength Jaegars bands are available online at http://www.jaegersports.com/Jaeger-Sports-J-Bands

This program is based on 3 days of throwing for Week #1 and then evolves into 4 days of throwing for the next 5 weeks. Jaeger’s program actually encourages the player to throw for 4-5 days in Week #1, considering that Week #1 stipulates the lightest workload. If a player feels a need to throw for more than 4 days a week in any given week, simply do it. Again, the arm will tend to want to increase its workload from week to week as it progressively gets into shape. This is the essence of getting your arm into a positive “cycle”: The better shape the arm gets into, the more it wants to throw — the more it “needs” to throw. However, this is also where “listening” to a player’s arm takes precedence over any set amount of throws or any specific throwing format.
The following distances suggested in this program are based on a college freshman with average arm strength. Therefore, depending on your specific player’s arm strength and history, you may find that these distances are too restricting, or not challenging enough.

Warmups: Warm up properly and make sure the body is “hot”
Arm Circles
A set of arm circles is the first exercise that is done to warm up the smaller muscles in the shoulder so that the subsequent surgical tubing exercises (i.e. Jobe exercises) can be maximized. Arm Circles will also build up flexibility, balance, strength and stamina in the rotator cuff muscle group (supraspinatus, infraspinatus, teres minor, subscapularis) independent of the surgical tubing exercises.
Notes:
• Warms and oxygenates the shoulder (like any other muscle)
• Provides good flexibility and range of motion and strengthens the smaller, weaker rotator cuff muscles by isolating them (the most vulnerable part of the shoulder)
• Provides muscle balance
• Creates endurance
• Promotes better recovery period
• Prepares arm for surgical tubing exercises
Surgical Tubing (Jaegar Bands)
Surgical tubing exercises are an important part of setting the tone for long tossing. The surgical tubing exercises are designed to isolate specific muscles in the rotator cuff so that they can be stretched and strengthened. Because certain muscles in the back of your shoulder (decelerators) are more vulnerable to breaking down, these exercises are designed to balance the rotator cuff muscle group. As a compliment to the arm circles, the surgical tubing exercises will provide you with a deeper, more efficient stretch that may not be attainable by physical methods.
These same exercises that are used to rehabilitate arms can be used to “develop” and prepare the arm before you throw.
Notes:
• Surgical tubing exercises provide an even deeper, more isolated workout for the rotator cuff muscles (which are most vulnerable to breaking down)
• Strengthens the shoulder from “inside out”
• Maximizes elasticity, flexibility and range of motion
• Provides rotator cuff muscle balance, strength and endurance and promotes recovery period in the short term (game to game) and long term (season)
• As a compliment to the arm circles, the surgical tubing exercises will provide you with a deeper, more efficient stretch that may not be attainable by physical methods
• Surgical tubing exercises are an important part of setting the tone for long tossing

Pitchers: If you haven’t been throwing off the mound yet:
Week 1 Tuesday:15 Pitches / Friday: 15 Pitches
Week 2 Tuesdays: 20 Pitches / Friday 20 Pitches
Week 3 Tuesdays: 30 Pitches / Friday 20 Pitches
Week 4 Tuesdays 40 Pitches / Friday 20 Pitches
If you have been throwing off the mound:
Week 1 Tuesday:30 Pitches / Friday: 15 Pitches
Week 2 Tuesdays: 40 Pitches / Friday 20 Pitches
Week 3 Tuesdays: 50 Pitches / Friday 20 Pitches
Week 4 Tuesdays 60 Pitches / Friday 20 Pitches

Long Toss Program for everyone
Week #1 (Monday, Tuesday, Thursday, Friday)
• 40-60 ft — 15 throws
• 75 ft — 10 throws
• 90 ft + (optional 5 additional minutes of throwing and/or increase distance if the arm “asks” for it)
• 75 ft — 10 throws 60 ft — 10 throws (and any additional throws if needed)
Week #2 (Monday, Tuesday, Thursday, Friday)
• 40-60 ft — 15 throws
• 75 ft — 10 throws
• 90 ft — 5 throws
• 105 ft — 5 throws
• 120 ft — 5 throws
• 120 ft + (optional 5 additional minutes of throwing at same distance or increase distance if the arm “asks” for it)
• 105 ft — 3 throws
• 90 ft — 3 throws
• 75 ft — 3 throws
• 60 ft — 5 throws (and any additional throws if needed)
Week #3 (Monday, Tuesday, Thursday, Friday)
• 40-60 ft — 15 throws
• 75 ft — 10 throws
• 90 ft — 5 throws
• 105 ft — 5 throws
• 120 ft — 5 throws
• 135 ft — 2 throws
• 150 ft — 2 throws
• 150 ft + (optional 5 additional minutes of throwing at same distance or increase distance if the arm “asks” for it)
• 140 ft — 1 throws
• 130 ft — 1 throws
• 120 ft — 1 throw
• 110 ft — 1 throw
• 100 ft — 1 throw
• 90 ft — 1 throw
• 80 ft — 1 throw
• 70 ft — 1 throw
• 60 ft — 5 throws (or any additional throws if needed)
• Note: Flat Ground Work Begins on Tuesday/Friday (10-15 Change Up’s)
Week #4 (Monday, Tuesday, Thursday, Friday)
• 40-60 ft — 15 throws
• 75 ft — 10 throws
• 90 ft — 5 throws
• 105 ft — 5 throws
• 120 ft — 3 throws
• 135 ft — 3 throws
• 150 ft — 3 throws
• 165 ft — 3 throws
• 180 ft — 3 throws
• 195 ft — 3 throws
• 195 ft + (optional — 5-10 minutes of additional throwing at same distance or increase distance if the arm “asks” for it)
• 180 ft — 1 throws
• 170 ft — 1 throws
• 160 ft — 1 throw
• 150 ft — 1 throw
• 140 ft — 1 throw
• 130 ft — 1 throw
• 120 ft — 1 throw
• 110 ft — 1 throw
• 100 ft — 1 throw
• 90 ft — 1 throw
• 80 ft — 1 throw
• 70 ft — 1 throw
• 60 ft — 5 throws (or more if needed)
• Note: Flat Ground Work Begins on Tuesday/Friday (10-15 Change Up’s)
Finally, remember that the bottom line is to “listen to your arm.” How many throws you make at each increment is dependent on how your arm feels. How far you go out, or how fast you come in may vary from day to day. Your job is to put your arm in a position to throw as often as possible, with awareness and sensitivity to your arm, in order to progressively build a strong base. This mentality is what optimizes your ability to insure health, strength, endurance and improved recovery period.
Post Throwing Conditioning:
Conditioning is based predominately on arm care. If your throwing program completes your throwing for the day you should plan on running immediately after your last throw. If you plan on throwing a bullpen session or taking a pre-game than naturally it is not necessary to do your running until you are finished for the day. A light set of post-throwing arm circles and surgical tubing exercises (especially external rotation) may also be done. Running, arm circles and tubing exercises minimize swelling, promote better circulation and significantly improve recovery period.

Bubba Interview Click Here

Austin Jones was drafted by the New York Yankees in the 7th round of the MLB draft. Austin Jones had an oustanding Senior year setting school records in RBI’s and Batting Average and helping lead the Warriors to a 5th place finish in state.

EWHS Bothell Box Score

Edmonds-Woodway 7, Puyallup 6 (8 innings)

The Warriors blew a 5-1 lead, then survived in the extra inning against the Vikings (19-6) by scoring two in the top of the eighth on a pair of bases-loaded walks. Mac McLachlan walked with the bases loaded and one out to score pinch-runner Justin Jolly for a 6-5 lead. One batter later, Tate Budnick walked to score brother Ryan Budnick for a 7-5 lead.

Ryan Budnick went 3 for 4 with a solo home run and a pair of doubles. He drove in three runs and scored three.

Puyallup rallied with three runs in the bottom of the sixth, and first baseman James Harris forced the extra frame with a mammoth solo home run to left-center field in the bottom of the seventh.

Ryan Budnick earned the save by retiring the final two batters. He struck out Joey Crunkilton looking to end the game.

Seattle Times

http://seattletimes.nwsource.com/html/highschoolsports/2015116842_massey22.html

2011 State Baseball Bracket