Under Coach Johnson's tutelage, six Vanderbilt pitchers have been drafted in the first round, including David Price who was taken by the Tampa Bay Rays as the first pick of the first round in 2007. This is actually a misunderstanding and I speak from experience. Rehab Versus Training It's OK if a player has to bounce the ball to his partner, particularly at the start of the throwing program, in the off-season. This is just simple physics. West Point, New York. At least, that was the intention. H.S. Long tossing may improve something else, such as muscular endurance or arm speed, but there is a fine line between building speed and endurance and overloading and causing fatigue. The definition of long-toss is going to vary from person to person, and thats ok, because most athletes are going to long toss differently. He had this basic premise: every pitcher has a natural motion, and whatever that motion was, that was what he would work with. In the fall and winter, pitchers need time and space. These exercises can include some end-range joint stretching/holding, breathing techniques, running mechanics and conditioning activities. This is only one athlete, but we look forward to continuingdata collection this summer. And for any walk of life it seems pretty clear to me that this is one of the most fundamental and essential aspects of growth and development getting to know the person that you are entering into a relationship with. Barry Zito, 2002 Cy Young Award winner, A high school pitcher's long toss program. The sand wedge does not. Hacking The Kinetic Chain: Hitting Is Available For, How to Long Toss on a 120-Foot Throwing Program, Now you know how to long toss, but what is the reason behind why you should use it in your training? While there is no substitute towarming yourself up at a comfortable pace and to a maximum distance, having your throwing program restricted by distance or time is no excuse for giving up ontrying to get your long toss in. All baseball players must begin re-entry with long toss All throwing must be painfree Emphasize a "crow-hop" throw with follow-through Emphasize a high arc on the ball; no hard, ground-level throwing Always warm-up first: jog, stretch, light toss (15-30 feet) Soreness to expected; rest and use ice or heat between . While long-toss throwing is generally accepted as part of injury rehabilitation, the timing of long-toss throwing, flat-ground throwing, and use of lower extremity footwork are, Two reported biomechanical studies of long-toss throwing used vastly different approaches to evaluate long-toss and consequently, little data are available on its goals., In reality, this or any discussion about long-toss is somewhat flawed because long-toss. Its more likely that throwing hard on a line results in athletes throwing very similar to one another. But 10 quality minutes of throwing a day, and you're on your way to developing a great arm! Again, it is crucial for pitchers to stay off the mound during this period. The in-season recommendation is a 2:1 ratio (3:1 in the off-season) made up of 1 horizontal plane exercise (, Shoulder stabilizer muscles like the serratus and the rotator cuff muscles should be challenged with different types of light load and movements (. Emphasize proper throwing mechanics. Kyle Richardson. Compression is high-output throwing with guys typicallyworkingin 5-10 feet with each throw. Guidelines for Youth and Adolescent Pitchers. The visual depiction of the exercises they are performing is extremely weak. Soon Fulmer is almost at the warning track in the left-center field gap, a full 300 feet away, playing catch with Stone. Jonathan Roussel is a former Dallas Cowboys cheerleader and Indigo League champion. Saying you do or do not like long toss is like saying you do or do not like Pizza. Throw at 160 to 180 feet for 2 minutes, 6. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); American Baseball Coaches Association Flat-ground distances in throwing programs vary from pitching distance to maximum possible distance, can be "on a line" or with arc, and can be with or without crow-hop footwork. College National Preview, Jan. 7, 2022 Section B Try to throw with a limited arc on the baseball, and use proper throwing mechanics by taking a small crow hop with each throw. During extension, the goal is to get warmandloosen the arm. Again, this feedback makes complete sense to me because from my experience, pitchers that have very strong arms seem to like throwing far and often. You see, its hard to develop a long toss program that is applicable for everyone. I found this out on the day back in 1951 when he was showing me how to throw a good slider; he was watching me as I set about familiarizing myself with the pitch, and he noted that I was a true, natural, honest-to-gosh sidearmer who, though not very fast, could throw hard, used a slide-step and had picked up and was working with the crossfire. In contrast, if athletes were told to throw with arc, there would likely be a wider range of arcs, making it more difficult to compare athletes to one another. PYT Sports In addition to maintaining a balanced diet, players should ensure to hydrate regularly, and should focus on water as their main method of hydration. We wrote an article about what long toss is, read it here. As usual, Alan Jaeger is on the cutting edge of what makes pitchers and throwers successful. When asked to throw as far as they could, with a crow hop and with no restrictions on the amount of arc on the throw, pitchers averaged a throw of 264 feet, far below the recommendations seen in some baseball training programs. Learn more about how we strengthen our pitchers by reading the blog articles we have pertaining to strength. They are not selecting the appropriate dose. 2) Do you encourage (but not force) some type of distance throwing, or long toss. Big League Chew Bubble Gum USING THE WHOLE BODY, NOT JUST THE ARM 5. Now you know how to long toss, but what is the reason behind why you should use it in your training? Every pitcher is unique. Learn how your comment data is processed. Now I readily admit that these published long toss programs are not perfect, and I in fact do not quite follow these programs as I wrote myself. Everyyear high-school and college playerswho have been preparing their arms for years with a long toss program and weighted balls sign with baseball teams that restrict their throwing distance to 120-feet. A description of proper pitching biomechanics can be found here. Pitching gurus like Ron Wolforth and Alan Jaeger say long-toss strengthens the body if done properly. Whats extension phase and compression phase? The intent of this article is not to offer an opinion on whether or not long toss is appropriate, safe, effective, or anything else. The number of youth pitching injuries continues to increase at alarming rates, despite our pitch count guidelines and improved medical knowledge. We understand that there are times when circumstances outside a players or coachs control can affect how a pitcher warms up. Additionally, coach Johnson discusses common arm injuries and gives you certain stretches that will help prevent such injuries. Cool down at 45 feet for 1 minute, working on spins. Ill give you a few suggestions and tips below. Ultimately, its your responsibility for getting the most out of your playing career. But terrible if you want to go to 320 and everyone else wants to do 240. The point is, you dont have to throw past 120 feet but in order to progress to throwing off a mound, long tossing to 120 feet is just one of the criteria. After a couple of weeks with this routine, you'll be amazed at the improvement, and you should find that you're able to get the ball to your partner without having to bounce it. Thx. If you're going to use it in the off-season, to get your arm in shape, perform the routine about two times a week. The key physical qualities for baseball are therefore strength and speed. Brown keeps close tabs on the details. Well break this into 2 phases, extension and compression. Even though my previous research confirmed what I strongly suspected, I thought with the 2014 MLB Draft right around the corner, it would be interesting to reach out to even more college programs and a broader sample of many of the top rated pitchers in the upcoming 2014 MLB Draft to see if this trend of individuality and distance throwing (long toss) continued (these results can be found at the end of this article). Please subscribe to keep reading. Read More As you will see below, I have broken down our Throwing Program into 3 phases. Powered by WMT Digital. He was a key member of the Yankees Big Three pitching rotation of 1948-1955, and he was also one of the finest pitching coaches anyone would have given his or her eye teeth to work with. I think its changing in the game, Brown said. If you view weighted ball training as a magic shortcut," there is a high chance of injury. This would depend entirely on what the athlete or coach thinks about stress and training. Long toss to 180 feet and beyond needs to be included in this equation as well. Likely. He noted some other things, and he formed in his mind a jumping-off point from which he could work with me. But there are most likely large differences between throwing on an arc and on a line at many distances. Ball velocity and elbow torque may increase as throwing distance is increased and in some situations are in excess of the magnitudes in actual pitching. 402-649-1461, dirk.chatelain@owh.com, twitter.com/dirkchatelain. Nonetheless, its a rule that is sometimes implemented. To follow this up, I will write an article soon on what I believe long toss is actually doing and why it may be beneficial to include in baseball training programs, if designed appropriately. H.S. This. Background:Despite widespread use of long-toss throwing in baseball as a component of arm conditioning, interval throwing programs, and rehabilitation, long-toss distance and throwing mechanics rem. Through research and experience, about a third of MLB organizations mandate a throwing program that places restrictions on time allotted for throwing (i.e. Pitchers Mate Find out what kind of throwing program is being implemented by the coach in that program. I actually helped develop the most popularly utilized long toss rehabilitation programs used by Dr. James Andrews and I published these programs in the Journal of Orthopedic and Sports Physical Therapy over a decade ago. 120-150 feet) - in some cases, it can be very extreme (about a third are considered very liberal and individualized, and the other third are somewhere in the I took my 12 year old to the camp because he was experiencing frequent soreness. Along with video examples, Johnson explains the three types of throwing, how to approach each session, and he even gives you exact distances, times, and tips on how to get a stronger arm and become a better pitcher through specific throwing drills. Many of the anti-long-toss arguments come from wanting to reduce stress in a number of ways: either reduce peak stress by restricting distance or by reducing overall stress by restricting volume and number of throws. BUILD A DEDICATED APPROACH AND ATTITUDE (3 TIMES A WEEK) 2. Or just extension to 90ft, then switch to baseball and continue extension? Student Athlete Community Service Network It may be helpful to incorporate a radar gun with initial reduced effort throwing to better judge the feel of 50% effort. Others like to just use weighted balls to start throwing long toss and complete extension throws to tolerance. Rather, it may actually be counterproductive for arm strength as throwing seems to fatigue the shoulder. During extension, the goal is to get warmandloosen the arm. Interval-throwing programs can also be used for athletes who are returning to throw after taking time off. The following is a sample long toss throwing program for high school pitchers. Each sTEP should take one week to complete. I-70 Baseball Coaches Clinic Even though my previous research confirmed what I strongly suspected, I thought with the 2014 MLB Draft right around the corner, it would be interesting to reach out to even more college programs and a broader sample of many of the top rated pitchers in the upcoming 2014 MLB Draft to see if this trend of individuality and distance throwing (long toss) continued (these results can be found at the end of this article). Pitchers and pitching coaches (PCs) generally agreed on the distance of long-toss, which makes sense since most pitching coaches were at one point pitchers. No matter how you are training, your goal in baseball is not to bulk your primary goal would be to increase strength, speed, and general conditioning. College Programs to start long-toss at any time of the year. Flat-ground throwing is commonly used for training and rehabilitating baseball pitchers and position players. Treadmill jog for recovery, light/moderate intensity. Training for Youth Pitching Velocity: High-Intent Throwing, Rolling Over: How Bottom Hand Supination Affects Bat Path, How the Axe Short Trainer Can Make You A Better Hitter, Youth Baseball Player Development Velocity Aging Curves, One came to the conclusion that long-tossing was more stressful than pitching, reading the blog articles we have pertaining to strength, Pulldowns: The What, Why, and When - Driveline Baseball, Is Long Toss with Weighted Baseballs Less Stressful on the Arm? GameSense The Science of Long Toss Velocity Programs In addition to weighted ball programs, we have also seen an increase in baseball long toss programs designed to improve pitching velocity. Recent research is starting to shed light on why weighted ball programs may help increase pitching velocity, as well as injury rates. Pocket Radar Using a 9-ounce or 11-ounce ball, play light extension toss with a specific external or internal focus (i.e. And again, what I found out is what I expected the way pitchers are training across the country is consistent with my past experience and research 50 out of 56 (89%) of these pitchers extended out to 250 400 feet, and in many cases, trained at these distances (4 of these pitchers long tossed to distances as far as 400 feet). Would you throw bullpens all year around. FlightScope Its controversial because many experts, including some high-profile orthopedic surgeons, say that pitchers shouldnt throw more than 100 to 150 feet. Thus, when Dr. Frank Jobe performed the first Ulnar Collateral Ligament replacement surgery on Tommy John (1974), and rotator cuff surgery on Steve Busby (1976), there was a need to not only prescribe the inaugural post surgery protocol for rehabilitation (physical therapy), but post surgery protocol for throwing (throwing program). So while long tossing to 180 feet showed an increase in torque to your shoulder and elbow, these forces went up dramatically when throwing for maximum distance. The best way to use weighted balls is to implement them as part of an overall pitcher training program. - Driveline Baseball. The most critical part of the program, Brown said, is that its personalized. He now chases the dream to become a part-time Jedi Master like Gandalf. Reef Industries (Protective Field Covers), Student Athlete Community Service Network, Winning With Honor: John Wooden & Dave Roberts (Book By Gary Adams). 18 Foreign Players Flock To Roswell, N.M. Collegiate Baseball 2023 HS All-Americans, Top 96 Prospects For 2023 MLB Draft Featured, What Makes Elite Coaches? Pitchers are throwing more, not less further, not shorter and from my experience and research, they are throwing according to the needs of their arm, rather than a prescribed format. Some consider 120 feet long toss, while others will say over 300 feet. Working from initial catch play, through focused and purposeful long toss, back to compression throws (maintaining your long toss effort, but compressing it into 60'6"), Coach Johnson's proven approach will not only help you or your pitchers gain arm strength and arm speed, it will also improve all aspects of being a pitcher. While it may help a small percentage of people, it appears that it could harm a much larger percentage. For this years draft I contacted many of the top rated pitchers (or coaches) to quantify each of the pitchers throwing routine. My son is a catcher and catchers actual throw more them pitchers because they play al the games and throw back to every pitcher in the game so staying in shape for catchers is equally important. As part of my research, I reached out to or sourced 52 pitchers that were mostly projected 1. Remember that some teams are much more progressive with their throwing programs while others have organizational restrictions to 120 feet. This really leads to more questions, not answers, about how long-toss can best be used in a variety of circumstances. We simply state that you need to throw out to 120 feet before meeting the criteria to begin throwing off a mound. If I can throw it 200 feet, I try to throw it 300 feet. Days per week: 3, with at least one day of rest between sessions. Twitter: @jaegersports. This is resulting in more throwing over the course of the year. [] long-toss routine, athletes would throw extension throws out to a certain distance. How you define long toss is probably more the debate. Top New Products, Jan. 6, 2023 Section B This is especially helpful if it is cold out. Stat Roundup: Saturday, Feb. 25 Top Performers. If you want to decrease you chances of getting injured by 5x, you need to not pitch or long toss for 4 months out of the year. If distance restricted: Put the ball on a line repeatedly from 120 feet. Ankle Mobility Drills to Improve Dorsiflexion, The number of youth pitching injuries continues to increase at alarming rates, Major League Baseball pitchers lose between 3-4% of rotator cuff strength over the course of a season, pitchers lose between 11-18% of arm strength from fatigue, pitching for more than 8 months out of the year increases your chance of getting injured by 5x, I published these programs in the Journal of Orthopedic and Sports Physical Therapy over a decade ago, Glenn Fleisig and the American Sports Medicine Institute recently analyzed, The 7 RunWell Pillars of Resilient Running, The Real Reason Why Weighted Baseballs Increase Pitching Velocity, and Injury Rates. He posted a 1744 record in his from . Time needs to be made in a practice schedule, pitchers need space, and a schedule should be made. Some prefer to stay away from long-toss because they believe its too stressful. Gamers Long Toss Program SIX STEP APPROACH TO BUILDING STRONG ARMS 1. Development of a distance-based interval . Six or seven days a week, including days he pitches, he attempts maximum effort. Just extension. You need to understand this too. Realize that the pitch count guidelines that were developed by Little League and USA Baseball are designed to prevent injuries by avoiding overuse. ), By ALAN JAEGER He got the idea from his high school coach. At 120 feet, the forces observed are similar to pitching. A couple workarounds to this include using tools such as j-bands or wrist weights, and Plyo Ball in a warm-up routine to aid throwing prep. If you actually read the manuscript, youll see that I dont say that throwing programs should stop at 120 feet. List Industries (Complete Locker Line) Hey Alex, 1st and 10 at OLE44. I help people feel better, move better, and perform better. Vanderbilt's bats back up a stellar pitching performance by Devin Futrell and Bryce Cunningham as Alan Espinal's grand slam powers a 12-2 win past the Longhorns. Home Blog Amateurs How to Long Toss on a 120-Foot Throwing Program. For those fortunate enough to enter the professional world, be sure to do your homework on the throwing philosophy of each MLB Organization. International Paper Baseball Classic I know from my experience with elite level pitching that your ability to repeat your mechanics over and over again is one of the most sought after skills and something the separates the elite from everyone else. Kayson Cunningham. This might be one of the bigger hurdles for coaches and teams implementing long-toss programs. Exercising in multiple planes of movement builds the bodys resilience to fatigue and thus can help prevent injury. Tuesday in this program is game or off-day. Long toss is nothing new, but throwing maximum distance and trying to extend this distance over time has become more popular. Remember that some teams are much more progressive with their throwing programs while others have. Fulmer, who does more training in long toss than he does on a mound, believes that when pitchers get hurt, its often because their arms arent strong enough to handle pitching. SHOP PROGRAM Mental Warrior Program SHOP PROGRAM J-Bands Elite Back in Nashville, Fulmer and Stone the most impressive of Vandys long tossers train on a football field. Speed is crucial in baseball, which is why you should perform speed-oriented movements right before the season. UTILIZING THE CORRECT FUNDAMENTALS OF LONG TOSS 4. An interval-throwing program can be simplified to a. often used post injury to help a player return to previous levels. A focus on lower-body exercises in all directions (, Unilateral exercises are encouraged over bilateral exercises (, Pull to press ratio (the ratio of pulling to pressing movements) is a preventative approach to maintain muscular balance and posture. I asked the following three basic questions: 1) Assuming you are in great throwing shape, how far do you train at with regard to your maximum distance in the Off-Season and how many times per week do you train at this maximum distance (keep in mind that I only documented their furthest work days most, if not all threw almost daily). In truth, we just dont know. Dr. Fleisig also looked at the forces observed on the body in the above mentioned study. Beam Clay/Partac Peat There are two biomechanical studies on long-toss that are out right now. Your arm will eventually reject you." If time restricted: Extension catch out to 90-feet with weighted ball. hit partner in the chest or feel glove side disconnect from throwing arm). Do you consider long-toss with arc throws, on-a-line, or both? Complete Daily Throwing Preparation Program, Chicago | 2023 Spring NABC Championship Basketball Clinic, Boston | 2023 Spring NABC Championship Basketball Clinic, Atlanta | 2023 Spring NABC Championship Basketball Clinic, Nashville | 2023 Spring NABC Championship Basketball Clinic, Las Vegas | 2023 Spring NABC Championship Basketball Clinic, Quiet Head, Quiet Body: Drills to Develop Superior Catchers, Kevin Long & Alex Rodriguez Pro Hitter's Workout, Learn a stretch that will help counter the natural loss of range of motion that occurs during a season, Use compression throws to help develop arm strength and help prevent injuries to your pitchers' arms, Make throwing an event to help your pitchers further develop their technique on a daily basis, Use flat-ground work to practice all aspects of pitching, including pre-pitch routine, gap movements, focus, intent, and even pick-offs and intentional walks. And isnt one of the most fundamental principles of training and development to push beyond your limitations (which is why you run more to build up endurance, lift more if you want to get stronger). But hopefully, the examples of programs I provided you with will be useful for you. Tucson Invitational Games You will learn 10 stretches that every Vanderbilt pitcher does before throwing, including 'No Money' and a martial arts inspired move called Tea Cups. On a personal level, this made sense to me because I have found throughout my experience that pitchers that have strong arms like to throw far, hard and often its one of the instinctive pleasures of having a strong arm. 10-12 minutes) and distance (i.e. Glenn Fleisig and the American Sports Medicine Institute recently analyzed the difference in mechanics between pitching off a mound and long tossing at 120 feet, 180 feet, and at maximum distance. Lengthening the distance an athlete is expected to throw absolutely does not translate to more strength or speed. And that includes making the best of a bad situation. Throwers 10 with 2-5-pound rubber tubing. Whoever makes the most field goals from the opposite goal line wins, Stone said. check out my proven programs for pitchers of all ages, check out my proven programsfor pitchers of all ages. Over the last 17 seasons, 11 Vanderbilt pitchers have been selected in the first round of the Major League Baseball Draft: 2004: LHP Jeremy Sowers -- Cleveland Indians -- 1st round, 6th overall. And I say, you are to be commended for this insightful discourse on working with pitchers. Remember that some teams are much more progressive with their throwing programs while others have organizational restrictions to 120 feet. Directly comparing restrictive 120-foot throwing programs to long-toss throwing programs has not been researched. [] While this study is a good look into pro ball, it isnt a complete look. The way to develop big league arm strength is simple: throw. Phases of a Long Toss Program The main throwing phases of Alan Jaeger's long toss program are the extension or going-out phase and the compression phase. College National Preview, Jan. 4, 2019 Section B In fact, when you look at any form of training or development, the common denominator is that everyone is unique. This is also why the one-size-fits-all format doesnt make sense in this day and age it completely discounts the pitchers throwing history. SideLine Scout A certain amount of generalization needs to occur in the rehabilitation setting. The concern about long toss, Wolforth said, is if you dont synchronize the body properly, you increase the risk of injury. A schedule should also be made, describing which days are considered just extension (arc throws), compression (hard on-a-line throws), or off days. There is still a long way to go before we know anything concrete. In addition to analyzing how your biomechanics change as you throw from certain distances, they also assess the biomechanics of simple throwing as far as you can. We would recommend picking up the Leather Weighted Baseballs to play catch with. DVD & Instant Video (+ $10), Add to Cart 2007: RHP Casey Weathers -- Colorado Rockies -- 1st round, 8th overall. We train the arm to throw hard.. You have to push it, strengthening not only the elbow and shoulder, but the core muscles that aid the throwing motion. Rethinking the Long-Toss Research There are two biomechanical studies on long-toss that are out right now. If the coach believes in saving their bullets or staying away from stressful training, then theyre more likely to keep long-toss out of their programs. Sometimes I gotta say, Hey, hey, a little bit too much. This article will review the purpose and effects of utilizing a long toss program in high school and collegiate pitchers, and then provide baseball coaches with practical tips and applications for long tossing. It's also a great time for focused, submaximal throwing work. The best part is.. Available On. Getting greedy. Its important that the individual finds his level, Brown said. (flypage - 185.18.81.214 - JLGXd7GmEGPG - cookie= - forward=185.18.81.214), (This Coupon Expires at midnight on March 12, 2023). Idea from his high school pitcher 's long toss program that is sometimes implemented on-a-line, or both:... I can throw it 200 feet, the goal is to get warmandloosen the arm read it.... B this is resulting in more throwing over the course of the bigger hurdles for coaches and teams implementing programs! Top Performers properly, you increase the risk of injury is especially helpful if it is crucial in baseball which! 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