Pre-Season Pitching Development Plan
PRE-SEASON IGNITION | 12-WEEK PITCHING DEVELOPMENT PLAN
Build arm speed. Return to the mound. Prepare to compete.
Pre-season is where off-season preparation becomes game-ready pitching. The Pre-Season Ignition plan gives middle and high school pitchers a structured, 12-week progression from light catch play to live at-bats—building throwing intensity, mound readiness, and competitive confidence with purpose.
The plan is divided into four progressive phases:
Weeks 1–4 | Build-Up: Rebuild throwing patterns through movement preparation, plyo ball work, and controlled catch play.
Weeks 5–8 | Velocity: Develop arm speed through progressive long toss and pull-down work. Radar gun tracking begins, with a 2–4 MPH gain identified as a training target—not a guaranteed result.
Weeks 9–10 | Mound Blending: Transition back to the mound with a catcher, two structured bullpens, and the introduction of Rapsodo tracking.
Weeks 11–12 | Live ABs: Put the progression into practice against real hitters while continuing to track pitching performance in a competitive setting.
Throughout all four phases, athletes develop across five connected pillars:
Weight Room
Movement Prep
Throwing Progression
Battery & Pitching IQ
Competitive Development
WHAT’S INSIDE
This 34-page digital plan includes more than a training framework. It provides practical tools to help pitchers and coaches put the work into action:
A week-by-week training structure with daily training scripts for all 12 weeks.
A Live AB Pitcher Performance Chart to track pitch count, strikes, batters faced, and results.
A Pitching Competition Chart featuring challenges such as 1st Pitch K, Lead Off Man On, and Hang a Zero.
A Live AB Leaderboard format for tracking performance across sessions.
A Pitch Calling Chart designed to help pitchers and catchers read a hitter’s stance, swing, and approach when making pitch selections.
Throwing concepts, recovery guidance, and the Arm Reset protocol for high-intent throwing days.
The goal: Arrive at the start of the season with a deliberate throwing progression behind you, measurable performance data, and a clear path into the next phase of development.
Designed to begin approximately three months before the season, Pre-Season Ignition leads directly into the In-Season Pitching Development Plan.
Digital download. This is a general training resource, not an individualized pitching program. Throwing progressions should be adjusted to each athlete’s readiness with guidance from a qualified coach or healthcare professional.
