SOFTBALL THROWING BLUEPRINT

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1 SOFTBALL BLUEPRINT PRE-SEASON, IN-SEASON, -SEASON The ultimate goal of the Softball Throwing Blueprints are to give you a roadmap on how to maintain arm health while building a strong, bulletproof arm. The Pre-season and In-season Throwing Blueprint are day by day recommendations for preparing your arm and body during the pre-season and then how to transition into an In-season program. It prescribes specific arm care programs using Crossover Symmetry based on your throwing volume and rest periods. The Off-Season Blueprint shows you how to incorporate your daily arm care into a strength training program. This is a blueprint and you should make adjustments for your individual situation. It was designed as if we were your coach and could control all of the external factors, this is exactly what we would have you do. This program is created for both pitchers as well as position players. There is not a position on the field that wouldn t benefit from having a stronger and more durable arm. Position players should follow the same recommendations however just ignore the bullpen sessions. And don t forget to do your Daily Skills to improve your fundamentals when following the Pre-season and In-season Throwing Blueprints. The Throwing Blueprint starts in the preseason and transitions into an in-season throwing program where throwing volume and your rest days are monitored and accounted for. The throwing program is progressive which means your throwing volume gradually increases over the course of preseason. This prevents you from throwing too much, too soon, before your arm is ready. Including arm care in your throwing program is essential. Weakness in your rotator cuff and scapular muscles increases the likelihood of throwing related injuries. We want you to stay healthy while pushing yourself as much as possible, and Crossover Symmetry allows you to do that. Packaged Daily s System shown above includes all of the necessary equipment and education needed to complete the Throwing Blueprint correctly

2 PRE SEASON The pre-season is simply the period before the start of the season. What you may consider the start of the season may vary depending upon your personal circumstance. Generally, we consider the first game as the start of the season. If you are a collegiate pitcher vying for a starting spot on your team, you might want to consider the first day of team practice as the start of your season. Additionally, if you are a youth/high school player and you know that your coach is not going to adequately prepare you for the start of the season, we would recommend that you consider the first day of practice as in-season. The pre-season training starts 1 weeks prior to the start of the season. The Throwing Blueprint includes a calendar to map out your pre-season training. Find out the date that your season starts and work backwards to find out when you need to begin the throwing program. During the Pre-Season is when you develop your foundation by preparing your arm for the day to day stresses it will endure throughout the season. This foundation is the most important part of the Pre-Season Throwing Program will better prepare your arm to handle the stresses of the season. It will reduce fatigue and the rate at which your arm recovers. A strong foundation will also enhance performance. By progressively increasing your throwing workloads (giving your arm adequate time to rest and recover) and using the Crossover Symmetry arm care programs as prescribed most players see a significant increase in throwing velocity over the 1 week pre-season period. If your season begins in less than 1 weeks, start on day one and complete as many days as possible prior to the season starting. If you are a pitcher, you will need to reduce your max pitch limits until your arm is properly conditioned. PRE SEASON BLUEPRINT WEEK THROW BULLPENS/SCRIMAGES PITCHES BREAKUP START CYCLE SESSIONS 1 PEN PEN PEN N/A 15/ 15/ Long Toss = Max one hop Regular = Halfway between dirt & fence DE-LOAD WEEK 6 SESSIONS NONE NONE Light = Edge of dirt START CYCLE PEN/SCIMMAGE 4 PEN/SCIMMAGE 5 PEN/SCIMMAGE 6 PEN/SCIMMAGE 15/15 or INNINGS 15/15/1 or INNINGS /15/15 or INNINGS 15/15/15/15 or 4 INNINGS Partner

3 PRE SEASON BLUEPRINT START CYCLE 1 WEEK 1 DAY : DAY 4: WEEK DAY : WEEK DAY : BULLPEN

4 PRE SEASON BLUEPRINT WEEK 4 5 DAY : CYCLE 1 COMPLETE DE-LOAD WEEK WEEK 6 DAY : DE-LOAD WEEK COMPLETE START CYCLE WEEK 7 1 DAY : CYCLE COMPLETE

5 IN SEASON The in-season period begins the day of the first game and lasts until your last game of the season. Once the season begins, you will transition from the pre-season to the in-season throwing blueprint. There are Throwing Blueprints for both pitchers and position players. If you are a two-way player, follow the pitching blueprint as it will account for your additional throwing volume. Remember this is a templete for you to work off of. Review the Packaged Daily s Training guide and videos for more information on when to incorporate your daily arm care programs. IN SEASON BLUEPRINT PITCHERS DAY : DAY 4: PITCH PITCH PITCH POSITION PLAYERS DAY : DAY 4:

6 SEASON We are not even sure if the off-season exists anymore, but if you or your players are taking some mental and physical time away from the game this is the perfect time to include the Daily Arm Care into your strength and conditioning program. Below are our recommendations on how to use the Daily Arm Care powered by Crossover Symmetry during the off season. CS Activation Perform one set of CS Activation prior to any throwing or strength training session. If you are throwing and strength training on the same day, use the CS Activation prior to each session. You can use the CS Activation Program several times per day because it does not fatigue the arm. CS Activation+ Once you have mastered the CS Activation, transition to the more advanced CS Activation+ program. The CS Activation+ program increases muscle activation % according to a pilot EMG study. It also enhances the neuromuscular timing for improved coordination of muscle firing within the shoulder complex. CS Strength Complete sets of the CS Strength Program times per week following a throwing or strength training session. Incorporate a day of rest in between using the CS Strength program (Example: Monday, Wednesday, Friday). The CS Strength program should be done immediately following a throwing or strength training session. Rest for 5 minutes in between sets. When incorporating into a strength training session, perform sets of the CS Strength program toward the end of the session after you have completed all of your big lifts. If you are throwing and strength training on the same day, use the CS Strength program after the last session. CS Mobility Use as needed pre- & post-activity. SEASON BLUEPRINT DAY : DAY 4: