After Pitching in a game:

20-40 Pitches: 10 twenty yard sprints, next day 4 to 6 poles or 10 min on the treadmill

40-60 Pitches: 12 Twenty Yard sprints,next day 8 poles or 15 min on treadmill.

60-85 Pitches: 15-20 Twenty Yard sprints,next day 12-15 poles or 20 to 30 min on the treadmill

The following day should include:

Body squats 3 sets of 12

Lunges 3 sets of 12

Jump squats 3 sets of 12

Poles means running from foul pole to foul pole.

* Be sure to ice after each game. 20 mins on 20 mins off*