A throwing structure that prepares your arm for the season, built around where you are right now.
Throwing Foundation is a basic throwing program that gives you the structure for preparing for a season. It isn’t a list of specific drills. It shows you how to build the arm up, blend into mound work, and repeat the cycle as often as you need. Every athlete starts in a different place, so you choose your track and your age group when you order, and you get the version built for you.
Choose your track:
Needs on-ramp: For athletes coming off a break or who haven’t been throwing consistently. You start with a 4 to 6 week ramp-up phase, then move into mound blending and integration.
Already ramped up: For athletes who are already throwing regularly. You go straight into the mound blending and integration phase.
Choose your age group:
College
High school
13 and under
How the program works:
Ramp-up phase (4 to 6 weeks): Builds the arm back up gradually, starting at a minimum of 3 throwing days per week and working up to 5 to 7.
Mound blending and integration phase: Blends your throwing into mound work. You can repeat it as many times as you want and use it as an ongoing guideline.
Younger athletes throw fewer days per week.
Best for athletes who:
Want a clear plan for preparing their arm for the season
Need a basic structure without a fully custom throwing program
Want to start where they actually are, whether that’s just starting to throw or already back in a routine
What’s included:
A written throwing structure for your track and age group
Activation and recovery exercises, with video demonstrations
A repeatable framework you can use season after season
Equipment needed:
A baseball, a heavy plyo ball, J-Bands and somewhere to throw
Helpful but not required:
Plyo care balls, a tennis ball, a lacrosse ball, a football, a shoulder tube and a mini band
Delivery: A PDF sent to your preferred email within 12 hours of purchase.
Want a throwing plan built around your mechanics and goals? Book a consultation about a Custom Throwing Program.
Throwing Foundation is for healthy arms. If you’re dealing with pain, get cleared first.
A throwing structure that prepares your arm for the season, built around where you are right now.
Throwing Foundation is a basic throwing program that gives you the structure for preparing for a season. It isn’t a list of specific drills. It shows you how to build the arm up, blend into mound work, and repeat the cycle as often as you need. Every athlete starts in a different place, so you choose your track and your age group when you order, and you get the version built for you.
Choose your track:
Needs on-ramp: For athletes coming off a break or who haven’t been throwing consistently. You start with a 4 to 6 week ramp-up phase, then move into mound blending and integration.
Already ramped up: For athletes who are already throwing regularly. You go straight into the mound blending and integration phase.
Choose your age group:
College
High school
13 and under
How the program works:
Ramp-up phase (4 to 6 weeks): Builds the arm back up gradually, starting at a minimum of 3 throwing days per week and working up to 5 to 7.
Mound blending and integration phase: Blends your throwing into mound work. You can repeat it as many times as you want and use it as an ongoing guideline.
Younger athletes throw fewer days per week.
Best for athletes who:
Want a clear plan for preparing their arm for the season
Need a basic structure without a fully custom throwing program
Want to start where they actually are, whether that’s just starting to throw or already back in a routine
What’s included:
A written throwing structure for your track and age group
Activation and recovery exercises, with video demonstrations
A repeatable framework you can use season after season
Equipment needed:
A baseball, a heavy plyo ball, J-Bands and somewhere to throw
Helpful but not required:
Plyo care balls, a tennis ball, a lacrosse ball, a football, a shoulder tube and a mini band
Delivery: A PDF sent to your preferred email within 12 hours of purchase.
Want a throwing plan built around your mechanics and goals? Book a consultation about a Custom Throwing Program.
Throwing Foundation is for healthy arms. If you’re dealing with pain, get cleared first.