TIMBERLINE HIGH SCHOOL - BLAZER BASEBALL: IN-SEASON PITCHER TRAINING PROGRAM

STARTING PITCHER (7 Day Rotation) DAY 4 RELIEF PITCHER DAY 6 Power P Day 6 Touch P Day 6 Power P Day 5 START Power P Day 7 Touch P Day 7 Power P Day 6 Touch P Day 6 Power P Day 5 Touch P Day 5 DAY AFTER APPEARANCE Dynamic Warm-Up Functional W-U Jaeger Bands AVAILABLE TO PITCH Pitch Count < 27 pitches Regenerate WITH Stretch OR Rest Toss OR Light Flatground & Optional Speed Training UNAVAILABLE TO PITCH Pitch Count > 27 pitches SCHEDULED APPEARANCE Dynamic Warm-Up Functional W-U Jaeger Bands AVAILABLE TO PITCH Game Day Routine & Long Toss & Bullpen PostGame: Aerobic Conditioning & Ice OR Ice & Aerobic Conditioning

DAY 1 DAY 2 DAY 3 DAY 5 7 Day Rotation Power P Day 1 Power P Day 2 Power P Day 3 Power P Day 4 Power P Day 5 Touch P Day 1 Touch P Day 2 Touch P Day 3 Touch P Day 4 Touch P Day 5 6 Day Rotation Power P Day 1 Power P Day 2 Power P Day 3 Power P Day 4 Touch P Day 1 Touch P Day 2 Touch P Day 3 Touch P Day 4 Touch P Day 5 5 Day Rotation Power P Day 1 Power P Day 2 Power P Day 3 Power P Day 4 Touch P Day 1 Touch P Day 2 Touch P Day 3 4 Day Rotation SEE: RELIEF PITCHER - DAY AFTER APPEARANCE - UNAVAILABLE TO PITCH - Pitch Count > 62 pitches

Touch P Day 4

Dynamic Warm-Up Functional W-U Jaeger Bands Flush + Circuit Training

Dynamic Warm-Up Functional W-U Jaeger Bands Bullpen for Power P OR Regenerate for Touch P

Dynamic Warm-Up Functional W-U Jaeger Bands Flush - Circuit Training for Power P OR Bullpen for Touch P

Dynamic Warm-Up Functional W-U Jaeger Bands Regenerate for Power P OR Flush - Circuit Training for Touch P

Dynamic Warm-Up Functional W-U Jaeger Bands Long Toss & Flatground Bullen

Dynamic Warm-Up Functional W-U Jaeger Bands Regenerate

Dynamic Warm-Up Functional W-U Jaeger Bands Game Day Routine &

PostGame: Day 1 for Power P Aerobic Conditioning Day 1 for Touch P & Ice OR Pitch Count > 45 pitches Ice & Aerobic Conditioning Day 1 & Day 2 for Power P Day 1 & Day 3 for Touch P Pitch Count > 62 pitches Day 1 & Day 2 & Day 3 Touch P Day 1 & Day 2 & Day 3 Power P

KEY: Pitcher Type by Velo: Flush: Stretch Toss: Speed Training: Circuit Training: Regenerate: Rest Toss: Bullpen: Flatground Bullpen: Light Bullpen: Light Flatground: Long Toss Aerobic Conditioning: Ice: Rest Protocol:

Power Pitcher = >90mph / Touch Pitcher = <90mph Dynamic Warm-Up, Functional Warm-Up, Jeager Bands, Agility/Quickness Training, Plyometric Training, Medicine Ball Training, Stretch Toss, Speed Training, Post-Stretch, +/- Circuit Training partner catch up to 120 foot distrance with 15-20 foot ceiling & sub maximum effort interval foul pole sprint routine light weight, full-body muscular endurance training Dynamic Warm-Up, Functional Warm-Up, Jeager Bands, ArmCare Prep Work, Backward Shaping Lead-Up Drlls, Rest Toss w/Light Flatground, Functional Tubing partner catch up to 90 foot distance with 10-15 foot ceiling Dynamic Warm-Up, Functional Warm-Up, Jeager Bands, Long Toss, Side Bullpen (40-60pitches), Aerobic Conditioning & Ice -OR- Ice & Aerobic Conditioning, Functional Tubing Bullpen Routine modified to a Flatground Bullpen (40-60pitches) substituted as a sub max workout Bullpen Routine modified to 20-30pitches Bullpen Routine modified to a Flatground Bullpen & modified to 20-30pitches substituted as a sub max workout partner catch up to 180+ foot distance with unlimited ceiling 20 minutes if no ice -OR- ASMI suggested conditioning for arm health: 2min of running (@ 60-75%) for every 1 minute of ice application ASMI suggested application: elbow=10 minutes & shoulder=20minutes ASMI Guidelines include 27pitches = 1 day / 45pitches = 2 days / 62pitches = 3 days / 89+pitches = 4 days