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15-lesson curriculum

The order I like. We don't always run it straight through — we go by the player.

  • Lessons
  • Ages 8–16
  • Free
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  1. Everydays first

    Stretch, bands, activation, heart rate, catch, mound drill of the day, then close. Full checklist is on the stretching and recovery page.

  2. Then the lesson of the day

    One main thing. Teach it, then put it into the throw.

  3. Bullpens are checkpoints

    Lessons 4, 8, 12, and 15. That's when we take the work onto the mound.

Lesson 1 · routine, balance, timing, stability

  1. Catch play

    Talk about replicating our mechanics.

  2. Mound drill of the day

    1–4 steps. Mix up the order.

  3. Recovery

    Close it out. Purpose + arm care.

Lesson 2 · landing, repeatability, direction

  1. Quick review

    1–4 on catch play.

  2. Landing cone drill and direction

    Start without throwing. Lead into partner catch. Direction to the plate. Repeat the landing area and stride.

Lesson 3 · timing, upper-half awareness, sequencing hips and arms

May need two lessons to finish.

  1. Flip-up drill

    Feel the upper half.

  2. Flip-up with hips

    Now add the hips.

Lesson 4 · bullpen, mechanics into the game, mindset

  1. Bullpen

    30 pitches.

Lesson 5 · arm extension, lower-body drive, body awareness

  1. Ball tee up

    Extension and drive.

Lesson 6 · balance, stability, timing, leg lift

  1. Leg-lift toe taps n' go

    Lift, tap, go.

Lesson 7 · balance, timing, stability, body control

  1. Yu Darvish drill

    Stay in control.

Lesson 8 · bullpen, mechanics into the game, mindset

  1. Bullpen

    30–45 pitches.

Lesson 9 · timing, rhythm, flow

  1. Toss to the pitcher, catch and finish

    Keep it moving.

Lesson 10 · rhythm, flow, staying loose / whippy

  1. 1–4 timing

    Put lessons 1–4 into the throw.

Lesson 11 · leg-drive repeatability, using the back hip

  1. Timing drills

    Keep the timing work in.

  2. Slide feet into 90, land and glove point

    Back hip. Land. Glove.

Lesson 12 · bullpen, mechanics into the game, mindset

  1. Bullpen

    45–60 pitches.

Lesson 13 · four points of contact, visualization, repeatability

  1. Landing-position drill

    Hold the shape.

  2. Four points

    Foot pointed, glove pointed, weight in back, arm up.

Lesson 14 · visualization, lower-half sequencing

  1. Hands in front drill

    See it in front.

  2. Shuffle hands in front

    Same idea, add the shuffle.

  3. Leg lift / pitch, hands in front

    Now into the pitch.

Lesson 15 · bullpen, mechanics into the game, mindset

  1. Bullpen

    60+ pitches.

Easy next step

Want this sequence for your player? Share age, goals, and schedule on the short form. The everyday stretch and throw list lives on the stretching and recovery page.

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