Understanding The Pitching Timeline

There’s  a question roaming around our facility that naturally comes up this time of year.  


Before we answer that, let’s define a couple terms (Throwing v Pitching). Throwing involves the development of arm strength, proper arm action, body mechanics, long toss, ballistic training, etc. Pitching involves throwing off a mound. What we aim to accomplish out of this article is to create a clear picture of what a pitcher should be doing at different times throughout the year. We feel the need to write this article due to the increasing number of youth and high school pitchers who are pitching year round.

After spending time considering our own playing experience at the Div. I and Professional Level, along with hours of research from some of the top throwing minds in the country we have an answer:


We do believe that a pitcher should be throwing throughout the majority of the year, however with different intent and focuses at different times. Here’s a quick example of why pitchers need to take time off.

Throughout a season, a pitcher’s arm external rotation will increase naturally. As the rotation increases, the rotator cuff takes on more stress. The posterior chain (back muscles) work less and start to lock up, applying most of the work to the rotator cuff. Taking time off after a season to regain your scapular muscle stregth and rotator cuff healing is required to keep a healthy arm for the upcoming off season and years to come. – Eric Cressey Performance

Here are some other points of why pitchers should take time off:

  1. They need to allow for any undetected low- grade injuries to heal. Throughout a season there will be injuries, some of them are right up front and some of them are the little tweaks that could add up to something much more if not rested properly. Taking time off will allow any of those tweaks and minor injuries to pass and get better rather than taking them into the off season where you should be increasing the workload.
  2. MLB pitchers take 1- 2 months off of throwing completely after a season. Pitchers at that level are a lot stronger and mechanically developed and they still need their rest because of the stress they put on their arms. Now, take a kid who is much more physically immature at 15-16 years old throwing 75-78 compared to a major leaguer throwing 90-92. The younger kid will endure far more damage on every throw then the MLB pitcher because the kid has not fully developed yet. Now, why would that younger kid throw and pitch all year round if the stress on his arm is more than the MLB pitcher? – Driveline Baseball
  3. Pitching year round will wear you out physically for the most part, but it also will affect you mentally as well. Giving yourself some time off of throwing and pitching allows you to regain mental focus, keeps you fresh, and most importantly will allow you to not get worn out and continue loving the game. 
  4. They need to build a foundation. One of the most important parts of being a healthy pitcher is having a strong foundation heading into the upcoming season. When you build a house and you don’t build the foundation up strong, that house will collapse and not last very long. Same goes with pitching. During the foundation period, pitchers should be focusing on arm strength, developing proper arm action, increasing body control, going through a long toss program, ballistic training, etc. 

So here’s the next question we normally get once we’ve established that pitchers should take time off.


To help explain our answer, please refer to the timelines below. Disclaimer, the timelines below are generic examples that we created to explain what a pitcher should be doing throughout the year. Keep in mind each pitcher’s needs and experience are different and can affect the timelines below.

Key Terms: T = Throwing Development, P = Pitching Development

As you can see, high school pitchers have a different timeline than youth pitchers. We recommend all high school pitchers take at minimum, 1 month off of total throwing and 4 months off of pitching, whereas youth pitchers should be getting 1.5-2 months off of total throwing and 4 months off of pitching. In a nut shell, we believe that pitchers need to take some time off of throwing (1-2 months depending on age) and pitching (4 months) following spring and summer ball. Following the initial 1-2 month period of rest, the most important part is making sure to progressively build the foundation of the arm through throwing development, NOT JUMP RIGHT ON A MOUND! 

What’s the expected result in better understanding and following a proper pitching timeline? A healthier arm that properly develops at the right time and will stay stronger through the course of a season. 

Hard Ball Talks – Special Guest Coach Ray Bennett

Hard Ball Talksbennett_coach
Date: October 26, 2015
Guest: Coach Ray Bennett, Assistant Coach of the St. Louis Blues. You can learn more about Coach Bennett and the St. Louis Blues at www.stlblues.com.
Topic: We see often the underselling of our youth in their youth sports experience, Coach Bennett dialogues with us on this topic. Coach Bennett has a wealth of experience and perspective, not only from his time coaching in the NHL with the St. Louis Blues and the Los Angeles Kings, but also with his work in the Canadian National program and junior hockey. Coach Bennett brings unique perspective as a father of two children who have grown through the junior hockey system in the United States.




Hard Ball Talks – Special Guest Elliott Finkelstein

ElliottHard Ball Talks
Date: October 12, 2015
Guest: Elliott Finkelstein, Director at Triple Crown Sports. You can learn more about Elliott and the professional events that Triple Crown Sports hosts at www.triplecrownsports.com.
Topic: With an increasing number of youth clubs forming, more and more tournaments and events popping up, it is critical for us coaches and parents to take a more active role in the assessment of finding the right experience for our athletes. Events have the ability to be a contributor to the right experience in youth sports or a deterrent. Elliott took some time with us to discuss sports events, tournament experiences, and his overall passion to improve the youth sports platform.


Brad Hinkle

Brad Hinkle comes to Turn 2 as the newest Baseball Pitching Instructor. Coach Hinkle has an impressive resume that includes previous experience in both the Cleveland Indians and the Pittsburgh Pirates professional organizations. With a consistent fastball pitching speed of 90-91 miles per hour, Coach Hinkle was able to allow very few hits and logged many strikeouts while pitching in the professional arena. Coach Hinkle has a solid base of knowledge in the pitching realm, and was known to be very coachable and determined in his seasons playing professional baseball.


Coach Hinkle was a standout at Spring Arbor University in Spring Arbor, Michigan. Although he played two sports in college, Coach Hinkle excelled greatly at baseball. He had an impressive 15 starts with a 15-0 record in these starts. He also logged 14 complete games of the 15 starts. Coach Hinkle was named to the All-American team his senior season at Spring Arbor University, and was the 2008 NCAA National Pitcher of the Year. Coach Hinkle graduated from Spring Arbor University and has a degree in Exercise and Sports Science with a concentration in Fitness Management.


Brad has spent the last 3 years at Redline Athletics in San Juan Capistrano, California. Brad acted as the Head Pitching Instructor and & a Sport Development Specialist. During his time at Redline, Brad developed private sport training, as well as strength and conditioning programs. Brad helped Redline become the most sought after training facility in Orange County!


Brad will now be working with Turn 2 to develop our baseball pitchers as well as other training programs for all of Turn 2’s athletes.

Fasten your seatbelts!

Wednesday March 23rd, 2011 :
Abs day and we didn’t just lie on the floor and do crunches – yay! I get bored very easily working out so for me a big part of being motivated to keep at it is the creativeness in our exercises. Jovick had a variety of med ball core exercises for us but today one of my favorites were the seatbelts. Between the balance, coordination, and quick pace it burns your abdominal muscles and adds a little fun to the circuit.
Note to self : click it or ticket and whatever your do don’t drop the ball!


Tuesday March 22nd, 2011 :
Warm up today was short and sweet on the treadmill…that was different and I knew it wasn’t a good kind of different.  After some stretching and hip exercises we went back to the treadmill for some “fun”.  I think Jovick needs to check the definition of fun in the dictionary because I can tell you 20 second sprints with 30 second rest for 20 minutes with increasing speed and incline was ZERO FUN! 
Note to self when training with Jovick FUN = PAIN.

I’m not there yet….

Monday March 21st, 2011 :
Today I got a little ahead of myself and maybe even a little cocky on the warm up using the treadmill.  Jovick and I started chatting while the other was running and vice versa.  The conversation started off harmless but as the speed and incline continued to climb the talking while running gave me the worst set of side stitches I have had in 6 years. 
Note to self – zip it on the warm up – I’m not there….yet.

Say it like Schwarzenegger…I’ll be BACK…

Day 3:  Wednesday March 16th, 2011 : 
Recovery Day – I need it – its 8am and my legs feel like a group of tiny rubber bands all pulled tight about to snap – very stiff and SORE!  The abs from 2 days ago are so sore it hurts to breathe…wait I remember this… 2nd day soreness rule (for those you who don’t know the body feels worse on the 2nd day after a hard workout than the first – such a nice surprise J).  In College I remember learning this the hard way and feeling pretty young and dumb for it…I was a Freshmen and after our first day of lifting I said “I actually feel better than I thought – and an upperclassmen said “just wait until day 2 soreness Freshmen”  She was right on day two going up or down a flight of stairs was pure torture and almost impossible.
Note to self – Day 2 soreness feels even worse when you are approaching 30 and just a tad outta shape.