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8U Pre-Season Throwing Program
8-week program for pitchers. Two throwing days per week, one delivery drill day, one long toss day. Start 8 weeks before your first practice.
Why a Throwing Program?
Pitching a baseball is one of the most demanding athletic motions a young body can make. Done well and with proper preparation, it is also one of the most rewarding skills in sports. This program exists for one reason: to help your pitcher arrive at the first practice healthy, confident, and ready to compete.
A pre-season throwing program is not about throwing as hard or as often as possible. It is about building arm strength gradually, developing consistent mechanics, and protecting the elbow and shoulder from unnecessary stress. This program asks for two throwing days per week, one delivery drill day, and one long toss day — a manageable commitment that will pay dividends all season long.
Arm Health Comes First
At this age, arm health is everything. A pitcher who stays healthy all season contributes far more to his team than one who throws hard for two weeks and then sits with a sore arm.
Never throw through pain. Soreness after throwing (24–48 hours later, muscles feeling worked) is normal. Sharp pain, joint pain, or soreness in the elbow or shoulder during throwing is a stop sign. Rest, and speak with a parent or doctor before continuing.
Warm up before every session. Arm circles, trunk rotations, and light jogging for 5 minutes before picking up a ball. J-Band exercises are an excellent optional warm-up.
Cool down after every session. Arm circles, light stretching of the shoulder and chest. Don't skip this.
Distance matters. Every week in this program introduces slightly longer throws at slightly more effort. This gradual progression is intentional — resist the urge to skip ahead.
If you miss a week, back up a week. Arm strength builds in a straight line. Gaps in training require restarting from where you left off, not jumping to the current week.
Core Principles
At 8U, the goal is not a perfect textbook delivery. The goal is a simple, repeatable motion that a player can produce under pressure, pitch after pitch.
Balance
A good pitch starts from a balanced, athletic stance. If the player cannot balance on one leg during his delivery, he will struggle with everything else. Mirror drills and towel drills isolate balance work without the complexity of actually throwing.
Direction
Every part of the body should be working toward the target — hips, stride foot, glove, shoulders. Young pitchers who aim incorrectly often correct by using only their arm, which creates arm strain and command problems.
Timing
The throwing arm, the stride, and the hip rotation all need to work together. When timing is off, even a physically gifted pitcher loses command and velocity. Towel drills and slow mirror work are the best tools for developing timing without wear on the arm.
How to Use This Program
This is an 8-week program. If your first practice is March 1st, count back 8 weeks and start the week of January 5th.
Throwing days are suggestions. You can shift Sunday to Monday or Saturday to Friday — just maintain the spacing between sessions (roughly 2–3 days between throwing days).
Long toss begins in Week 3 and increases gradually. Before Week 3, Saturday is a rest day.
Delivery work (mirror drills, towel drills) is low-stress and can be done indoors. These sessions are just as important as throwing days.
J-Band exercises are optional but highly recommended. They strengthen the small muscles around the shoulder that protect against injury.
Every player is different. Some players will be comfortable extending to the longer distances in long toss. Others should stop shorter. Never push beyond where body control starts to break down.
8-Week Schedule
| Week | Throwing Day | Delivery Work | Long Toss | J-Bands |
|---|---|---|---|---|
| 1 | Light Catch (60–70% effort) 30–40 ft · 6 min Focus: Easy, relaxed arm action | Mirror Work 5–10 min Towel Drill 5 min | OFF | 10 reps |
| 2 | Light Catch (65–75% effort) 35–45 ft · 7 min Focus: Grip & release | Mirror Work 5–10 min Towel Drill 5 min | OFF | 11 reps |
| 3 | Catch (70–80% effort) 40–50 ft · 8 min Focus: Stepping toward target | Mirror Work 5–10 min Towel Drill 5 min | Long Toss Intro Start 30 ft → 50–60 ft Arc on every throw Crow hop when moving back Work back in throwing on a line | 12 reps |
| 4 | Catch (75–85% effort) 45–55 ft · 9 min Focus: Balance & direction | Mirror Work 5–10 min Towel Drill 5 min | Out: 30 ft → 60–70 ft · Arc on the way out In: Back down to 45 ft on a line Finish: 10 easy throws at 45 ft | 12 reps |
| 5 | Catch (80–85% effort) 50–60 ft · 10 min Focus: Chest-to-chest target | Mirror Work 5–10 min Towel Drill 5 min | Out: 30 ft → 65–75 ft · Arc on the way out In: Pull down to 45 ft on a line Finish: 10 easy throws at 45 ft | 13 reps |
| 6 | Catch (80–85% effort) 50–60 ft · 10 min + 20 Pitch Bullpen (FB only) | Mirror Work 5–10 min Towel Drill 5 min | Out: 30 ft → 70–80 ft · Arc on the way out In: Pull down to 45 ft on a line Finish: 10 easy throws at 45 ft | 13 reps |
| 7 | Catch (80–90% effort) 55–65 ft · 10 min + 20 Pitch Bullpen (FB only) | Mirror Work 5–10 min Towel Drill 5 min | Out: 30 ft → 75–85 ft · Arc on the way out In: Pull down to 45 ft on a line Finish: 10 easy throws at 45 ft | 14 reps |
| 8 | Catch (85–90% effort) 55–65 ft · 11 min + 25 Pitch Bullpen (FB only) | Mirror Work 5–10 min Towel Drill 5 min | Out: 30 ft → 80–90 ft · Arc on the way out In: Pull down to 45 ft on a line Finish: 10 easy throws at 45 ft | 14 reps |
Weeks 6–8 include a 20–25 pitch bullpen. Fastballs only throughout.
Drill Descriptions
Catch Play
Every throw should be made with intention — correct grip, face your partner, step toward your target, follow through. Throws should not be 'on a line' until Week 3. Before that, a gentle arc on every throw builds arm strength and proper extension. Once distances extend past 50 ft, always use a crow hop to let the legs generate power and take stress off the arm.
Mirror Drill
Stand in front of a mirror or window. Go through your full delivery slowly — no ball. Watch your balance point, the direction of your stride foot, and whether your shoulders stay level. 5–15 minutes, fully indoors, zero arm stress. All the mechanical benefit.
Towel Drill
Hold a small hand towel with two fingers on your throwing hand (same grip as a fastball). Go through your full delivery and feel the towel whip out toward a target. Builds extension and finish without loading the arm. Focus on snap and follow-through, not speed.
Fastballs Only
This entire program is fastballs only — in catch, in long toss, and in the bullpen. A pitcher cannot command any other pitch until he can command his fastball. Developing a consistent fastball grip and release is the single most important mechanical skill at this age. Everything else is built on that foundation.
Bullpen Session (Weeks 6–8)
20 pitches — fastballs only — from stretch and wind-up.
From the Stretch
- 3 FB — Glove side
- 2 FB — Middle
- 3 FB — Arm side
- 2 FB — Low in zone
- 10 pitches total
From the Wind-Up
- 3 FB — Glove side
- 2 FB — Middle
- 3 FB — Arm side
- 2 FB — Low in zone
- 10 pitches total
Focus: repeating delivery every pitch. Throw down in the zone — aim below the letters, knees are even better. Balance — Direction — Timing on every pitch.
Long Toss Routine
Arc on the way out (feel extension). Throw on a line on the way in. Stop when body control starts to break down — never push past that point.
On the Way Out — Arc every throw
On the Way In — Throw on a line
Finish: 10 easy throws at 30–45 ft — hit your partner's chest.
Spin Drill: 45 ft, 8–10 spins — focus on ball spin, not speed.
J-Band Exercises (Optional)
J-Bands strengthen the rotator cuff and the small stabilizing muscles of the shoulder — the same muscles most at risk for overuse injury in young pitchers. Do them before and after each throwing session.
Balance — Direction — Timing