Pre & Post Throw Activation

The routines before and after every throw: warm-up, band work, post-throw care, and recovery.

The warm-up and recovery routines I use around throwing, organized by day type so you know exactly what to do before and after every session.

What’s inside (10 pages)

• A gym warm-up and a daily flow page that matches routines to Low, Medium, High, and bullpen days
• Pre-throw activation: dynamic movement, crawl series, band work, and plyo and weighted-ball prep
• A post-throw routine with band and shoulder work
• An arm check with red flags, plus recovery, night routine, and sleep guidance
• A weekly recovery checklist

Pairs with the Throwing Program and the Workout Program.

Who it’s for: healthy pitchers, about 16 and older, high school through college. These are my personal routines. Adjust or skip anything that doesn’t feel right for you. Not medical treatment. No results are guaranteed.

Instant PDF download. Read the disclaimer inside.