[Yoduh]

Stretch before.. Think of a baseball player that throws for 15 minutes before they throw hard once. I usually hold a disc with the hammer grip and pretend to throw 20 plus times before I throw a thumber. Think 10% 15% 20% on each practice non throw. Stretch good right after you hit 70-80%, I usually stay in that range for 5-10 throws. Hurt your roatator cuff and your out a month minimum, last time I did mine it was 7 weeks of lefty golf.