Whether you're a pitcher, quarterback, or any overhead throwing athlete, having a structured throwing ramp up program is essential—not only for maximizing performance but also for reducing the risk of injury. In this blog, we’ll break down why every athlete needs a proper ramp up phase and how it fits into an elite-level pitching training program.

What Is a Throwing Ramp Up Program?

A throwing ramp up program refers to the progressive period of time where throwing athletes gradually increase throwing intensity and volume after a period of rest—such as the offseason. It’s a non-negotiable component of any smart training regimen.

👉 The first 4–6 weeks of returning to throwing should never involve maximum effort.
👉 It’s not just about arm strength—it’s about conditioning tendons, ligaments, and coordination.

Why Skipping the Ramp Up Leads to Injuries

Arm care for throwers begins with preparation. Jumping straight into high-intensity throwing places enormous stress on structures like:

• Rotator cuff muscles
  
  
• UCL and elbow tendons
  
  
• Scapular stabilizers
  
  
• Biceps and forearm flexors
  
  

Without time to adapt, these tissues are vulnerable to:

• Shoulder impingement
  
  
• Elbow tendonitis
  
  
• UCL injuries or tears
  
  

Even elite athletes are not immune. A good throwing program should start light and build slowly to prevent these issues.

Ramp Up Phase Benefits: More Than Just Physical

The ramp up phase isn’t just about the arm—it helps retrain full-body mechanics:

• Reinforces proper kinetic sequencing
  
  
• Rebuilds timing and rhythm after downtime
  
  
• Allows athletes to refocus on technique over effort
  
  

This sets the foundation for harder throws later in the season.

What a Throwing Ramp Up Should Look Like

A typical ramp up program can be customized, but general guidelines include:

Weeks 1–2

• 30–45 feet light catch
  
  
• Emphasis on smooth mechanics and recovery
  
  

Weeks 3–4

• 60–90 feet
  
  
• Begin integrating low-intent drill work (e.g., reverse throws)
  
  

Weeks 5–6

• 120–150 feet
  
  
• Controlled crow-hops, light flat-ground pitches
  
  
• Monitor for any signs of stress or fatigue
  
  

💡 Note: Volumes and progression should be adapted based on the athlete’s age, training history, and current workload.

Why VeloU Integrates Ramp Up in Every Program

At VeloU, every remote pitching training program begins with a comprehensive ramp up phase. Whether you're returning from an offseason or managing in-season workloads, our programs are:

• Backed by research and led by expert coaches
  
  
• Tailored to your position, level, and goals
  
  
• Designed to track arm health, strength, and throwing volume weekly
  
  

👉 Sign Up for VeloU Remote Training