Appendix 1.

Throwing Program Adapted from Andrews Sports Medicine²¹

30’ Phase	45’ Phase
Step 1	Step 3
Warm-Up Throwing   30’ 25 Throws   Rest 15 min   Warm-Up Throwing   30’ 25 Throws	Warm-Up Throwing   45’ 25 Throws   Rest 15 min   Warm-Up Throwing   45’ 25 Throws
Step 2	Step 4
Warm-Up Throwing   30’ 25 Throws   Rest 10 min   Warm-Up Throwing   30’ 25 Throws   Rest 10 min   Warm-Up Throwing   30’ 25 Throws	Warm-Up Throwing   45’ 25 Throws      Rest 10 min   Warm-Up Throwing   45’ 25 Throws   Rest 10 min   Warm-Up Throwing   45’ 25 Throws
60’ Phase	90’ Phase
Step 5	Step 7
Warm-Up Throwing   60’ 25 Throws   Rest 15 min   Warm-Up Throwing   60’ 25 Throws	Warm-Up Throwing   90’ 25 Throws   Rest 15 min   Warm-Up Throwing   90’ 25 Throws
Step 6	Step 7
Warm-Up Throwing   60’ 25 Throws   Rest 10 min   Warm-Up Throwing   60’ 25 Throws   Rest 10 min   Warm-Up Throwing   60’ 25 Throws	Warm-Up Throwing   90’ 20 Throws   Rest 10 min   Warm-Up Throwing   45’ 20 Throws   Rest 10 min   Warm-Up Throwing   45’ 15 Throws