You can get more details from Jaeger a lot of which you can find on youtube but briefly you warm up to throw rather than throwing to warm up. Then start easy and close. Slowly stretch out the distance as you throw. Listen to your arm. It should feel good. When you have reached the max distance you can throw with an arc, begin to shorten up the distance attempting to keep the same feel, speed and mechanics you used to throw your max distance as you get closer and closer to your partner.
This protocol can be used for either over hand throwing or windmill.
This protocol can be used for either over hand throwing or windmill.