While the injury risk is relatively low for taking extended batting practice sessions, the injury risk can be high for throwing too many pitches. Youth leagues and school leagues will have pitch limits for how many pitches you can throw in a game and in a week. The pitching information given in this site is intended to provide some general limits, adapted from an average of the limits of multiple leagues. The pitching table is not meant to be in addition to your league or school throwing program. Also, a pitching program isn't prescibed such as the hitting and fielding plans due to the injury probability of throwing even an average number of pitches for some individuals. You should verify your intended pitching plan with your primary physician and any referred physicians (such as an orthopaedic specialist) before starting a throwing program.
Length of Throwing Period
Your throwing period will vary, and increase with time, depending on how many pitches you throw based on your league, pitching role and how far along you are in your pitching development.
When you begin, allow approximately 15 minutes for your throwing program. If you have a 60 minute plan, take 5 minutes off of each of your drills (after your warm-up). If you have a 90 minute plan, take 3 minutes off of each of your drills after the warm-up. If you have a 2 hour plan, take 2 minutes off of each drill after the warm-up with the exception of taking 3 minutes off of your last drill.
Long Toss
Long-Toss is a great way to begin building arm strength. This exercise is exactly what it sounds like. After you have started throwing short, progressively work to throw from as far away as you can with your partner.
Make sure to get your throwing arm lengthened with the thumb down as you use your legs and torso to generate he force to make a long throw.
When you begin a throwing program, you could alternate long-toss every other day with the "towel drill". Depending upon what a physician has cleared you for, you could throw all of your pitches in this drill, throwing half of the pitch count you have also been cleared for (on a day before a bullpen if you can throw without pain both days - long toss day and bullpen day).
Towel Drill
A "towel drill" is a way to practice your mechanics with putting less wear and strain on your arm. Use your standard mechanics for the windup and stretch, focusing on leg and trunk action.
Begin the throw with your throwing arm long and your thumb down. When you finish your motion, the towel should end up to the outside of your glove knee.
You could use this drill on alternating days as the long-toss drill or the day before you throw a bullpen, if you have been cleared by a physician to do so.
Mirror Drill
A "mirror drill" is exactly what it sounds like. You would go through your pitching mechanics from the windup and the stretch in front of a mirror. Check your balance and mechanics through each stage.
Similar to a towel drill, a mirror drill does not have to be performed on the field. Also, the mirror and towel drills can be done on "rest" days as they are considered "active rest". Rest applies to not throwing a bullpen.
Of course, make sure you are not too close to the mirror or any other objects you may accidentally hit when you perform the mirror and towel drills.
Throwing a Bullpen
The criteria for throwing a bullpen depends on if you have a pitching coach/ pitching schedule you are following, how long you have been starting with long-toss and if a physician has cleared you. If you already have an alternate pitching program, do not combine the two programs at the same time. If you have been playing long-toss regularly for a month, you could start out with a small number of pitches for a bullpen (if a physician has cleared you).
Before you throw a 'pen, make sure you run, do active stretching and play light catch for a few minutes before you begin. Then, throw 5 pitches at 75% length before you step on the pitching rubber.
Pitch Count Possible Scenarios
The following table is based on a comparison of various league pitching limits. We do not specifically endorse any pitch count to be free from injury. This chart is simply a compiled guideline. Always seek clearance from a physician before starting your pitching routine. Arm and shoulder injuries can be chronic and career-ending. (It is for this reason that we do not give pitching "precsriptions" for athletes).
age/weeks into throwing bullpens
7-8 year olds
9-10 year olds
11-12 year olds
13-16 year olds
17+
1 week
20
20
20
30
30
2 weeks
25
30
30
40
45
3 weeks
30
40
40
50
60
4 weeks
35
50
50
60
70
5 weeks
40
55
60
70
80
6 weeks
45
60
70
80
90
7 weeks
50
65
75
85
95
8 weeks
55
70
80
90
100
9+ weeks
60
75
85
95
105
* If a pitcher threw their pitch count, they would need to take at least two days rest before pitching another bullpen; if threw half of their pitch count (capped at the weekly progression), they should take at least one day of rest.
