PitchingBeginnerModerate load
The Build-Up Catch-Play Throwing Progression for Arm Strength
A safe, structured catch-play routine that builds arm strength the right way - starting close at low effort and stretching out distance gradually, with rest days built in, grounded in Pitch Smart guidance.
⏱ ~25 min📋 15-20 warm-up throws close, then stretch out gradually over ~25-40 throws; 2-4 sessions/week, never on consecutive days
What you'll need
- Baseballs or softballs
- Throwing partner or net
- Cones to mark distance
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