How to Build Your Off-Season Throwing Progression (and Why You Should Start Sooner Than Later)

By Dr. Carmen Jansante, PT, DPT, CSCS

Undefeated Physical Therapy and Performance

The #1 Problem We See at the Start of Every Season

Every single year, without fail, the number one issue we see in baseball and softball players at the beginning of the season is the same:

Too much throwing volume, too fast.

This rapid spike in workload is one of the biggest contributors to overuse injuries in throwers. We see it affect not just the arm, but the shoulder, elbow, trunk, hips, and legs as well. When the tissues of the body aren’t properly prepared for the demands of throwing, they become overstressed—and that’s when injuries occur.

I often use this analogy with athletes and parents:

Jumping straight into full-speed throwing without preparation is like signing up for a marathon without ever training to run a mile.

Your body needs time to adapt. Throwing is a high-stress, high-velocity movement, and without a proper build-up, something eventually breaks down.

Why the Off-Season Is So Important

The off-season is not a time to shut everything down completely—but it’s also not the time to rush into bullpens.

This is the window where you should be preparing yourself (or your child) for the demands of the upcoming spring season. The goal is to gradually expose the body to throwing stress so the tissues can adapt safely.

To be clear:

I’m not saying you should be throwing bullpens right now unless you’re a higher-level athlete (such as a college player whose season begins in February or early March).

What I am saying is that now is the time to start a structured throwing progression.

The Goal: Slow, Gradual Exposure

With any physical adaptation, the key is a slow, graded progression. We want to gradually prepare the muscles, tendons, ligaments, and joints for the volume and intensity of throwing.

For most athletes, I recommend the first 4–5 weeks look like this:

• Throw 2–3 days per week

• Moderate intensity (about 50–60%)

• Distance increases gradually over time

• Throwing distances remain the same across the week

This allows the arm to adapt without excessive fatigue or overload.

Distance Matters More Than You Think

We typically start athletes at 45 feet and gradually work them back toward 200+ feet, depending on age, position, and goals.

It’s important to understand that:

Anything beyond ~180 feet places similar stress on the arm as throwing off the mound.

Because of this, once we approach those distances, we become much more intentional about volume and intensity. This is often where we begin tweaking workloads and eventually transitioning toward flat-ground work and light bullpens.

Sample 5-Week Throwing Progression

Here’s a simple example of how a gradual distance build-up might look:

• Week 1: 45 feet

• Week 2: 60 feet

• Week 3: 90 feet

• Week 4: 120 feet

• Week 5: 150 feet

From there, you can continue increasing distance or begin mixing in:

• Flat-ground throwing

• Light bullpens

• Position-specific throwing demands

The first several weeks should focus on throwing on a clean line, letting distance guide intensity rather than forcing velocity.

What to Consider Before Starting a Throwing Program

Before beginning any progression, you need to account for several key factors:

• When does your season start?

• How old is the athlete?

• When was the last time they threw consistently?

• Previous injury history

• Goals for the upcoming season

These variables help determine how conservative—or aggressive—the progression should be.

Example of a Single Throwing Day (Week 1)

Let’s say you’re in Week 1 at 45 feet.

A typical session might look like this:

1. Pre-Throw Warm-Up

   • Arm care and activation

   • 15–20 easy throws to gradually build up to 45 feet

2. Main Throwing Volume

   • 15–25 throws at low intensity (around 50–60%)

3. Optional Rest & Repeat

   • Rest ~3 minutes

   • Repeat the cycle one more time if tolerated

From here, we can manipulate:

• Volume

• Rest periods

• Distance

• Intensity

The key is that intensity increases last.

Start Light. You Have Time.

One of the biggest mistakes throwers make is feeling rushed. The reality is:

You have plenty of time during the off-season to ramp up properly.

Starting light allows the body to adapt safely, reduces injury risk, and sets you up to feel stronger and more confident when the season arrives.

Final Thoughts

Our number one goal at Undefeated Physical Therapy & Performance is injury prevention. The most common injuries we see in throwers are overuse injuries, and they are almost always tied to too much volume, too quickly.

A structured off-season throwing progression is one of the best ways to protect your arm, improve performance, and enter the season prepared—not playing catch-up.

That’s why it’s critical to start now, not when the season has already begun.

If you have questions or want help building an individualized throwing or arm care program, we’re here to help.

📲 DM us on Instagram at @undefeated_pt or text/call 412-627-2131 to get started.