Warmup & ramp
Start with mobility (hips/shoulders), then light catch. Add 8–10 plyo wall throws (reverse, pivot pickoff) before full-effort pitches. Log radar readings only after you’re warm.
Weekly drill structure
- Low intent days: 70–80% effort, focus on strike quality; note velo window, not peaks.
- High intent days: 10–15 max throws with full recovery; stop if velo drops >2 mph.
- Blend-to-mound: Flat grounds → short box → full mound to carry improved intent.
Safety guardrails
- Track acute drops: a sudden 3–4 mph loss may signal fatigue—shut it down.
- Limit total max-effort throws per week for youth; quality over quantity.
- Pair velo work with arm care and strength training (scap/rotator cuff).
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