High Level Throwing Progression With Austin Wasserman

The High Level Throwing Pattern Explained

Austin Wasserman is the Founder of Wasserman Strength, LLC and High Level Throwing, with locations in New Hampshire and Florida. He’s a Strength Coach, Performance Coach and Author from Brooklyn, New York. He’s the Author of the High Level Throwing® Series E-Books!

Austin received his B.S. in Exercise Science with a concentration in Strength & Conditioning through the University of Connecticut Department of Kinesiology. He also received his Master's Degree in Human Nutrition through the University of Bridgeport.

He is a Certified Strength & Conditioning Specialist (CSCS) and Certified Personal Trainer (CPT) through the National Strength & Conditioning Association (NSCA) and has been training athletes for the past 15 years.

Austin works with Youth, High School, College, MiLB & MLB Baseball Players as well as Softball Players of all ages. He consults for some of the top baseball and softball programs in the country such as Vanderbilt, Alabama, LSU, Ole Miss, University of Washington, UNCW, Coastal Carolina, Texas Lutheran, and Michigan State to name a few.

His book, High Level Throwing, is the most used overhand throwing book for Rec, Travel, High School and College Players/Organizations. This book teaches softball players how to maximize velocity, improve accuracy and create intent based on position, through constraint training drills and progressions. Austin resides in Deerfield Beach, FL with his wife Amanda, his son Breck and his dog Roscoe.

HighLevelThrowing.com is an educational website for Baseball and Softball players with information and training products for Arm Care, Injury Prevention, Rehabilitation, Velocity Development, and Training Books! You can also visit WassermanStrength.com for information on Strength Training for Baseball & Softball Players!

You can email austin@highlevelthrowing.com.

Visit https://www.highlevelthrowing.com or follow on Twitter, Instagram, and Facebook.

Focus on the Process of Development

The time to learn and build your foundation of throwing is now.

  • Establish a routine to take with you as you get older.
  • Throwing volume starts to increase as you get older, so prepping the body before you throw and recovery after each session will minimize the risk of an acute and/or chronic injury.

The Proper Warm-Ups

These warmups will help with your overall athleticism and will transfer to performing on the field.

Drills & Progressions For All Players

Perform 2-3 days/week at 50-75% effort for the first four drills. Choose 1-3 drills out of this category for your team/players.

More Drills & Progressions For All Players

Perform 2-3 days/week at 80-100% effort for the next series of drills. Choose 1-3 drills out of this category for your team/players.

Long Toss Protocol

RPI = Rate of Perceived Intensity

Long Toss can be performed on the same day as the HLT Drills or on separate days. Use play catch intensity to get out to your desired distance and then perform the long toss protocol.

High Level Throwing® Program - Long Toss
RPI = Rate of Perceived Intensity
Week 1Regulation Softball1 Set @ 50-75 % RPI1 x 20-30 Arc Throws @ 60-90 ft.
Week 2Regulation Softball1 Set @ 50-75 % RPI1 x 20-30 Arc Throws @ 60-90 ft.
Week 3Regulation Softball1 Set @ 50-75 % RPI1 x 20-30 Arc Throws @ 90-120 ft.
Week 4Regulation Softball1 Set @ 50-75 % RPI1 x 20-30 Arc Throws @ 90-120 ft.
Week 5Regulation Softball1 Set @ 50-75 % RPI1 x 20-30 Arc Throws @ 120-150 ft.
Week 6Regulation Softball1 Set @ 50-75 % RPI1 x 20-30 Arc Throws @ 120-150 ft.
Week 7Regulation Softball1 Set @ 50-75 % RPI1 x 20-30 Arc Throws @ 150-180 ft.
Week 8Regulation Softball1 Set @ 50-75 % RPI1 x 20-30 Arc Throws @ 150-180 ft.
Week 9Regulation Softball2 Sets @ 90-100 % RPI2 x 15 Arc Throws @ 180+ ft.
Week 10Regulation Softball2 Sets @ 90-100 % RPI2 x 15 Arc Throws @ 180+ ft.

Remember, these are guidelines. If you feel good that day, go out further or add a few more reps. If you feel fatigued or sore, keep the distance shorter and minimize the number of throws. If any discomfort or pain is felt, stop immediately and directly into post-throw recovery drills.

High Level Throwing® Program Details
Prep Work & Activation
Adductor Rocker6-10 reps1 setsSlow and Controlled
Prone Trap Raise6-10 reps1 setsSlow and Controlled
T-Spine Mobility6-10 reps1 setsSlow and Controlled
Supine Twist6-10 reps1 setsSlow and Controlled
Partner Rhythmics6-10 reps1 sets:10 each position
HLT Drills 
Double Kneeling Throws5-8 Reps1 set1 set @ 50% RPI
Half Kneeling Throws5-8 Reps1 set1 set @ 50% RPI
Staggered Stance Throws5-8 Reps1 set1 set @ 50% RPI
Pivot Throws5-8 Reps1 set1 set @ 50% RPI
HLT Drills
Load Throw5-8 Reps1 set1 set @ 80% -100% RPI
Double Hop Throw5-8 Reps1 set1 set @ 80% -100% RPI
Half Kneel Turn & Throw5-8 Reps1 set1 set @ 80% -100% RPI
Reverse Rocker Throw5-8 Reps1 set1 set @ 80% -100% RPI
Adductor Rocker Throw5-8 Reps1 set1 set @ 80% -100% RPI

Recovery & Stretching

Learn our stretching and recovery routine that you can do after a practice or game.

Stretching after each session is a way to increase blood flow to specific areas in the body.

This helps reduce muscle soreness and allows you to feel fresh and ready for your next training session, practice or game.

Rising Star: Auburn-Commit Jessie Blaine Is Great At Just About Everything

At 17, Jessie Blaine has become accustomed to constant change. She was born in Wentzville, Missouri, but the right-handed-hitting catcher for Firecrackers TJ has lived in 11 different places throughout her childhood, including the state of Virginia four times. She’s currently enrolled as a junior at San Clemente (California) High, her third high school.

Top 25 College Softball Recruiting Classes In The 2020 Class

The class of 2020 was certainly an impact class over the summer. No. 1 recruit Jayda Coleman and No. 3 Bailey Dowling captured Gold at the U-19 World Cup over Japan. While Auburn-commit Madi Penta and Arizona State-commit Allison Royalty pitched their way to National Championships. We break down the top 25 college softball recruiting classes.

Kaitlyn Alderink Will Finish The 2020 Season With Louisiana

LAFAYETTE – Louisiana Ragin' Cajuns Softball strengthened the depth of the infielders on its 2020 roster on Wednesday, and gained veteran experience for the group, as head coach Gerry Glasco announced the addition of Kaitlyn Alderink.

Rutgers Softball Coaches Under Fire, Accused Of Abuse From Former Players

A scathing report published Wednesday by Keith Sargeant and Matthew Stanmyre of NJ Advance Media alleges Rutgers University head coach Kristin Butler and her husband Marcus Smith, who serves as a volunteer assistant coach, created an environment during Butler’s inaugural season that resulted in physical and emotional abuse. 

Gem Softball October Data Report

SoftballCloud, a data aggregate software platform with long ties to the baseball community and partnerships with some of the key players in the technology industry, is taking the softball world by storm. SoftballCloud offers its customers a single platform to analyze and view data collected from multiple hardware sources including: Diamond Kinetics, 4D Motion, FlightScope, Yakkertech, Trackman, Blast Motion, Hittrax, and GameSense Sports. New partners are added frequently as the SoftballCloud name and brand become more prevalent in the market.

USA U17 Men's National Team Tops No. 2 Canada At Pan American

GUATEMALA CITY — In their U-17 Men’s Pan American Championship opener, the USA Softball U-17 Men’s National Team (MNT) claimed an impressive 10-5 eight-inning victory over world-ranked No. 2 Canada. Cody Gibbons (St. Paul, Minn.) went the distance for the Red, White, and Blue, while the offense exploded with a six-run eighth inning to capture the win. 

Rising Star: Wisconsin Bound Peyton Bannon Keeps Getting Better


When players are given the opportunity to come through in the clutch, some ramp up their adrenaline, become overanxious, and often walk away disappointed with the result. Others, like Peyton Bannon, have the ability to calm their breathing, slow the pace of the game in their mind, and not allow the moment to overtake them.

Softball Data Analysis Made Easy With SoftballCloud

In today’s evolving fastpitch market, there is one product that stands alone atop the mountain of technology and data-driven products out there. That product is one that combines the information from eleven different data measuring products into one incredible software platform. SoftballCloud takes its users from being overwhelmed with numbers and data metrics to looking like a professional that has taken hours to study the data.  The difference is as simple as “A” or “B”:

Gem Of The Hills: How To Watch, Time, & Live Stream Info


The Gem Softball Showcase, Central Florida’s newest college showcase tournament, incorporates FlightScope’s data technology to demonstrate to college coaches which players are true “gamers” in a five-game guarantee (4-1 format) where all games count. 

The Rise & Roll Tide Of Atlanta Vipers Gem Jenna Lord

Jenna Lord started playing softball at the age of six, influenced by being at the ballfields with her family on most weekends. These weekends were about watching her older brother play travel baseball.