Interval Throwing Program Target Distance

Phase I
Short Toss

Rest between short & long (10 min)
Phase I
Long Toss
Feet
(20')
Feet
65% Target Distance
Rest Time
(12 sec/Throws & 6 - 8 min/sets)
Rest Time
(12 sec/Throws)

Throws
Set
1
2
3
Throws
15
5
20
Throws
(25)
Intensity (work to tolerance) Intensity (to tolerance)

Phase II
Short Toss
Phase II
Long Toss
Rest between short & long (10 min)
Feet
(30')
Feet
70% Target Distance
Rest Time (12 sec/Throws & 6 - 8 min/sets)
Rest Time
(12 sec/Throws)
Throws
Set
1
2
3
Throws
15
15
20
Throws (25)
Intensity (work to tolerance) Intensity (to tolerance)
Phase III
Short Toss
Phase III
Long Toss
Rest between short & long (10 min)
Feet
 (40')
Feet
75% Target Distance
Rest Time (12 sec/Throws & 6 - 8 min/sets)
Rest Time
(12 sec/Throws)
Throws
Set
1
2
3
Throws
15
15
20
Throws (25)
Intensity (work to tolerance) Intensity (to tolerance)

Phase IV
Short Toss
Phase IV
Long Toss
Rest between short & long (10 min)
Feet
 (46')
Feet
80% Target Distance
Rest Time (12 sec/Throws & 6 - 8 min/sets)
Rest Time
(12 sec/Throws)
Throws
Set
1
2
3
Throws
15
20
20
Throws (25)
Intensity (work to tolerance) Intensity (to tolerance)

Phase V
Short Toss
Phase V
Long Toss
Rest between short & long (10 min)
Feet
 (46')
Feet
85% Target Distance
Rest Time (12 sec/Throws & 6 - 8 min/sets)
Rest Time
(12 sec/Throws)
Throws
Set
1
2
3
Throws
15
20
20
Throws (25)
Intensity (work to tolerance) Intensity (to tolerance)

Phase VI
Short Toss
Phase VI
Long Toss
Rest between short & long (10 min)
Feet
 (46')
Feet
90% Target Distance
Rest Time (12 sec/Throws & 6 - 8 min/sets)
Rest Time
(12 sec/Throws)
Throws
Set
1
2
3
Throws
20
20
20
Throws (25)
Intensity (work to tolerance) Intensity (to tolerance)

Phase VII
Short Toss
Phase VII
Long Toss
Rest between short & long (10 min)
Feet
 (46')
Feet
95% Target Distance
Rest Time (12 sec/Throws & 6 - 8 min/sets)
Rest Time
(12 sec/Throws)
Throws
Set
1
2
3
Throws
20
20
20
Throws (25)
Intensity (work to tolerance) Intensity (to tolerance)

Phase VIII
Short Toss
Phase VIII
Long Toss
Rest between short & long (10 min)
Feet
Feet
100% Target Distance
Rest Time (12 sec/Throws & 6 - 8 min/sets)
Rest Time
(12 sec/Throws)
Throws
Set
1
2
3
Throws
20
20
25
Throws (25)
Intensity (work to tolerance) Intensity (to tolerance)

Phase IX
 Simulated Game