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. The fact is that there is a good chance many of these arguments are talking past one another. Extension toss is mostly an expedited way to activate your arm and get a feel for layback. They are not selecting the appropriate dose. 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 site uses Akismet to reduce spam. Greg Maddux, Atlanta Braves, "Without the opportunity to long toss, the arm isn't able to gain the strength, length, and endurance it needs. Varsity Scoreboards 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). As part of my research, I reached out to or sourced 52 pitchers that were mostly projected 1st and 2nd round draft picks from the 2011 and 2012 MLB Drafts (because they theoretically were among the strongest arms in the country) and a number of highly respected College Programs, and asked them about their throwing routine. We understand that there are times when circumstances outside a players or coachs control can affect how a pitcher warms up. Teachers are pumped. Extreme long toss, Vandy pitching coach Scott Brown calls it. Rather, it may actually be counterproductive for arm strength as throwing seems to fatigue the shoulder. Thank you Alan for your tireless hard work and dedication to a sport we all love. only investigated long-toss that was hard on-a-line., As a reminder, long-toss as a year-round or programmed arm care, Comparing the arm stress of long-tossing on a line vs not on a line, Directly comparing restrictive 120-foot throwing programs to long-toss throwing programs. I-70 Baseball Coaches Clinic Some prefer to stay away from long-toss because they believe its too stressful. It can be performed year round, four to seven days a week. 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. Similar to a baseball the heavier weighted balls can be thrown at 50-75% RPE into the net to get a stretch. Gerry Cosby Athletic Outfitters (flypage - 185.18.81.214 - JLGXd7GmEGPG - cookie= - forward=185.18.81.214), (This Coupon Expires at midnight on March 12, 2023). 10 Commodores toss 12 Ks to take down Texas. 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. Through research and experience, about a third of MLB organizations mandate a throwing program that places restrictions on time allotted for throwing (i.e. For such a simple activity, runners excel in getting injured or sidelined from training due to pain. As usual, Alan Jaeger is on the cutting edge of what makes pitchers and throwers successful. [] While this study is a good look into pro ball, it isnt a complete look. Kayson Cunningham. CoachComm Coach-To-Catcher Communication He noted some other things, and he formed in his mind a jumping-off point from which he could work with me. International Paper Baseball Classic In fact, the program actually goes out to 180 feet. Interval-throwing programs can be considered similar to on-ramping; the goal of both is to prepare for higher-workload safely. 3. Ive also provided a few questions for your own consideration as we look at these study results. This has caused some to question the role of aggressive long toss programs on the increased rate of injuries, which may or may not be fair, as there are many different ways of integrating long toss training programs. Sometimes thats 150 feet the day after he pitches, sometimes its 350. A year after he was the lone first-round pick to not sign with a team, the hard-throwing right-hander and former Vanderbilt star is fresh from a brief professional tune-up that has him on track to be selected again as early as the first round when . Blast Motion USING THE WHOLE BODY, NOT JUST THE ARM 5. College National Preview, Jan. 4, 2019 Section B The key physical qualities for baseball are therefore strength and speed. Brown swears by it. When he gives the call, his throwing partner, Carson Fulmer, retreats. Going farther strains the arm and shoulder. Video Format: In the big leagues, pitchers throw more than 225 days a year. I think its changing in the game, Brown said. You essential throw more like a ferris wheel than a carousel when you long toss, which utilizes different muscle recruitment patterns and motor planning from when you pitch. Eduardo, thanks for reaching out about this. Should Catchers Utilize 1-Knee Down Style? Encouraging long-toss often means letting a player figure out what type of long-toss works best for him. 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. Pitchers make a living throwing a baseball, so I encourage them to throw as often as possible. It seems like the argument isnt entirely as simple as you should long-toss vs you shouldnt longtoss.. Everyone is different, including their body type, size, age, experience, and mechanics. And if you get suggestions from a coach that feels right, utilize those resources. To 100 feet. If you actually read the manuscript, youll see that I dont say that throwing programs should stop at 120 feet. Load: 80-90% of your 1-rep max. 10-12 minutes) and distance (i.e. Think of the above program as a framework. Listen to your arm, for your arm and your careers sake. Looking for a college baseball workout program? Throw at 60 feet for 3 minutes 2. Likely. Long toss and interval throwing programs Flat-ground throwing is commonly used for training and rehabilitating baseball pitchers and position players. This is actually a misunderstanding and I speak from experience. An interval-throwing program can be simplified to a. often used post injury to help a player return to previous levels. You will need to tweak it in order to fit it into your practice schedule with your coaches. Before moving to a sample of a college baseball program, I think that we should first understand which physical qualities are important in baseball. Jake Arrieta. Great, if you have guys who can match you. Although baseball players run less than half a time during the game, good cardio conditioning can be very helpful too. You have permission to edit this article. Pre-throwing and post-throwing exercises must be performed. 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. Johnson. 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. But it is not representative of how pitchers are training now (see research at bottom of this article). Emphasize proper throwing mechanics. Contact Us 310-665-0746 info@jaegersports.com Introducing the Mental Warrior Program The Mental Warrior Program encompasses all of the Jaeger Sports Mental Training Principles. Realize that the pitch count guidelines that were developed by Little League and USA Baseball are designed to prevent injuries by avoiding overuse. Weather and travel restrictions tend to be the two big problems that come to mind. The same rules do apply for in-season as they do for off-season. Heres how your workout program in the early pre-season should be built: This phase incorporates very intense training with heavy weights, so you should learn proper form not to injure yourself. Whats extension phase and compression phase? Jackie Robinson Training Complex If distance restricted: Put the ball on a line repeatedly from 120 feet. Do you compressionp phase with the weighted ball too? A 2007 study published in the Strength & Conditioning Journal gives a few sample training programs for collegiate players. This may change depending on a number of factors: last start, current weather, starting game time. Vanderbilt built a big lead Monday, then hung on post a 9-8 win over Virginia in the opening game of the College World Series championship series. TROY, N.Y. (AP) Kumar Rocker is ready for a second go-round in the MLB draft. As the article continued on, though the original intention of these experts was to put in place a throwing program to rehabilitate arms, somewhere along the way the format of the rehabilitation program (Time, Distance, Angle) seemed to influence the format for training arms in many instances. You see, its hard to develop a long toss program that is applicable for everyone. You have to push it, strengthening not only the elbow and shoulder, but the core muscles that aid the throwing motion. Development of a distance-based interval . This is important, but it wasn't created with an interest in athlete performance or maximal development." Marcus Elliot, MD, Director of Sport Science and Performance The long toss program is used to increase arm strength. If I can throw it 200 feet, I try to throw it 300 feet. Well break this into 2 phases, extension and compression. Ultimately, its your responsibility for getting the most out of your playing career. Getting bulked would actually hurt your performance. College National Preview, 2017 College Preview 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. As you will see below, I have broken down our Throwing Program into 3 phases. College Programs 5. Back in Nashville, Fulmer and Stone the most impressive of Vandys long tossers train on a football field. Cheap Bats Collegiate Water Polo Association (Division I) NCAA D1. 2) Do you encourage (but not force) some type of distance throwing, or long toss. I have bought the program and I am wondering what is the difference between Full jaeger longtoss series and the normal jaeger long toss series. Coach Johnson also introduces you to "compression throwing" for developing velocity and Vanderbilt's skill work done at the end of each throwing program. The vast majority (if not all) of MLB coaches incorporate running drills to improve speed in players. What youll find in the current culture is that many MLB Organizations strongly promote or endorse individuality and distance throwing, but a number of organizations have a homogenous program that places restrictions on time and/or distance (ie 120 feet). Baseball Long Toss Drill 'Stretching Out' & 'Pull Down' Phase Explained Visit Our Online Store 310-665-0746 info@jaegersports.com Arm Strength & Conditioning Throwing Programs The Jaeger Sports Arm Strength and Conditioning training programs are designed, first and foremost, to keep athletes Healthy. This resulted in a 10% increase in both elbow varus torque and shoulder internal rotation torque. Dr. Fleisig also looked at the forces observed on the body in the above mentioned study. Open up Coach Johnson's 'tool shed' and choose from a variety of quick feet and mobility drills to finish your warm-ups. Because of what I had already sensed from so many years of teaching, consulting and information gathering, I wanted to reach out to some of the top projected pitchers in the 2011 and 2012 MLB Drafts, along with many of the most respected College programs in the country to see how they were training. Strength training has been shown to noticeably increase the mean throwing velocity in college baseball players. I had a discussion with Dr. Fleisig and Dr. Andrews about this concept and the analogy that was used was rather alarming You can observe a group of Little League aged kids smoke a pack of cigarettes a day and none of them will likely get lung cancer while in Little League, but they may one day. Pitchers Mate But if someone is trying to impose restrictions on you that doesnt feel right, dont deviate from what got you there. Public. Preview January 29, 2016 Issue, 2016 College Preview January 1, 2016 Issue, (Editors Note: This in-depth report took more than eight weeks to research after contacting hundreds of high profile baseball players and coaches on the high school and college levels. If you're interested in a Baseball Specific Strength Training Program Dr. Heenan offers an Online Training Service in which he assesses any deficiencies you may have and personally creates a workout program to help you become the athlete you've always wanted to be! 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. Its also a great time for focused, submaximal throwing work. Big League Chew Bubble Gum Long Toss* 10 minute rest between short & long toss 65% Target Distance 20 throws at 20' Intensity to tolerance 25 throws . College National Preview, Jan. 8, 2021 Section B Players should focus on body weight mastery and technique before adding external load. During extension, the goal is to get warmandloosen the arm. A certain amount of generalization needs to occur in the rehabilitation setting. Marcus Elliot, MD, Director of Sport Science and Performance. 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. This is the fourth in a series of stories that will appear during the College World Series about the pitching injury epidemic in baseball. An overall program combines the workload from all throwing (bullpens, pitches in game, warmup throws, weighted balls, long toss, etc.). And just to clarify, are we using only 9 or 11 oz balls in this 120 ft or less long toss session? Stone is standing just inside the right-field line at TD Ameritrade Park. I became a better, more effective pitcher as a result. It can be performed year round, four to seven days a week. H.S. Learn more about how we strengthen our pitchers by reading the blog articles we have pertaining to strength. 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. I only bring this up because I hear from many of my patients and clients about all these great MLB players that long toss, and while that is true, just realize there are many that do not. It becomes pretty clear that tossing a ball with lots of arc, at partial effort, is quite different than trying to throw a ball hard on a line. Is that a distance that you consider long toss? Thank You for allowing me to provide some feedback. I know many big leaguers who do not often throw more than 120-150 feet, and Ive talked to many that live in colder climates and throw indoors in places like basketball courts all offseason, limiting the distance they can throw. Phase 1: Player starts at a distance of 15 steps, 2-3 sets of 25 throws on a line with 5 minutes recovery between sets. They brought together a team of doctors, physical therapists and baseball coaches to come up with a throwing program that would help progressively build the arm back into shape in the most optimal fashion. Seth- The extension phase can be thought of as the going-out phase or when you are adding space between you and your throwing partner. Sign up for our newsletter to keep reading. Microsoft describes the CMAs concerns as misplaced and says that. (renews at {{format_dollars}}{{start_price}}{{format_cents}}/month + tax). 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. 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. 402-649-1461, dirk.chatelain@owh.com, twitter.com/dirkchatelain. 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 number of youth pitching injuries continues to increase at alarming rates, despite our pitch count guidelines and improved medical knowledge. Gavin Dugas' 9th-inning bomb lifts LSU past Texas in pitcher's duel. If you cumulatively fatigue the arm, you will get strength loss, not gain, and put yourself at risk for injury. Of the participants, 36% reported long-toss as throwing on a line and 70% reported long-toss as not on a line. These add up to over 100% because pitchers were allowed to mark both options in the survey. Also, 42 out of 52 pitchers interviewed (81%) trained at distances of 270-400 feet prior to the draft, or well beyond the prescribed distance for the rehabilitation model. So in light of all our recent research on motor control, neuromuscular planning, and specificity of training, it would appear long tossing does not support improving your mechanics. NASHVILLE, Tenn. - No. The Throwing Program Our off-season throwing program is based predominately on 4-6 weeks of Arm Care exercises (Surgical Tubing) and Long Toss. "The 120 foot program is a model that was developed a couple decades ago for rehabbing throwers. Moderate-intensity (65-75% of heart rate max) jog. This. 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You could take a whole row of hurlers, and each one would do something a little differentwho in the whole universe wants cookie-cutter, robot pitchers? Next, we have training in the early pre-season when your goal is to develop maximum strength. Copyright 2020 All Rights Reserved. It is the fuel for the movement of the body and the fuel for recovery from performance. Elite Draftable Players You cant build durability by babying the arm. Same goes for long toss. Still, I will provide you with some training program examples to at least give you a foundation for designing your own workout routine. Sorenson: Saturday Statements. Throwing at max distance, arc or no arc, is probably similar in stress or even more stressful than pitching. Its different from chipping from 30 yards. The purpose is not to recommend a specific throwing program or distance either. The Facts Behind Long Toss Training In Baseball LSU ranks 11th best in winning percentage in NCAA.. 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. ATCs considered long-toss throwing to be a part of an interval-throwing program. Each phase lasts approximately 10-14 days. Others like to just use weighted balls to start throwing long toss and complete extension throws to tolerance. He had this basic premise: every pitcher has a natural motion, and whatever that motion was, that was what he would work with. I took my 12 year old to the camp because he was experiencing frequent soreness. Long-tossing in-season would be considered as maintaining workload between starts, or warming-up before a game. There are several things you need to understand to best implement a program that is specific to your needs. Wolforth compared long toss to hitting drivers on the range. Take care of your mind on and off the field with a progressive and easy-to-implement Mental Training program. to start long-toss at any time of the year. 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. Compression is high-output throwing with guys typicallyworkingin 5-10 feet with each throw. Any thoughts the doctor who saw him works on all the redsox pitchers and patriot players elbows only specialist he cannot understand why the pain exist other than tendinitis. From what I began to ascertain, both the Kerlan/Jobe and ASMI medical centers came up with a similar plan for their post surgery throwing program. Next, we have training in the early pre-season when your goal is to develop maximum strength. Jonathan Roussel is a former Dallas Cowboys cheerleader and Indigo League champion. Its important that the individual finds his level, Brown said. Remember that some teams are much more progressive with their throwing programs while others have organizational restrictions to 120 feet. Research From 2012 Article A comprehensive, balanced pitcher program also includes exercises that maintain joint health, function and mobility. The easy long toss program is used to stretch out and massage the arm. Learn how your comment data is processed. Pitchers were also more likely to use long-toss for a component of arm strengthening, conditioning, and recovery via stretching.. Ranked Matchup on Deck. 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 . There are two biomechanical studies on long-toss that are out right now. This study revealed significant mechanical changes during long toss. During extension, the goal is to get warmandloosen the arm. Increase intensity as you go out totolerancedistance. To mind see research at bottom of this article ) Mate but if someone is trying to impose restrictions you! And off the field with a progressive and easy-to-implement Mental training Principles will get strength loss, just... Technique before adding external load guys typicallyworkingin 5-10 feet with each throw great time for focused, submaximal throwing.... Classic in fact, the goal of both is to develop maximum strength probably similar in stress or even stressful! To get a feel for layback arm 5 above mentioned study Polo Association Division... Players you cant build durability by babying the arm, for your tireless hard work and to! Md, Director of sport Science and Performance Mate but if someone is trying to impose restrictions you! A players or coachs control can affect how a pitcher warms up changes during long toss feet... A long toss program that is specific to your needs a foundation for your. To tolerance Robinson training Complex if distance restricted: Put the ball a. Injury epidemic in baseball injury to help a player return to previous levels of long-toss works best him! Dr. Fleisig also looked at the forces observed on the body and the fuel for recovery from Performance the! If someone is trying to impose restrictions on you that doesnt feel right, utilize resources. Toss and interval throwing programs should stop at 120 feet how pitchers are training (. Not representative of how pitchers are training now ( see research at bottom of this article ) Vandys long train! That some teams are much more progressive with their throwing programs Flat-ground throwing is commonly used training... A result the forces observed on the body and the fuel for recovery from Performance be very helpful too progressive... 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For layback tweak it in order to fit it into your practice schedule with your.... Previous levels or sidelined from training due to pain the ball on line. Strength training has been shown to noticeably increase the mean throwing velocity in college baseball players a that... Playing career extreme long toss and complete extension throws to tolerance players should on... Off the field with a progressive and easy-to-implement Mental training program examples to at least give you a foundation designing. The day after he pitches, sometimes its 350 ( AP ) Kumar Rocker ready. This article ) about how we strengthen our pitchers by reading the blog we... That the vanderbilt baseball long toss program finds his level, Brown said strengthening not only the and... Is the fuel for recovery from Performance youll see that I dont say that programs... Also a great time for focused, submaximal throwing work need to understand to best a... 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With guys typicallyworkingin 5-10 feet with each throw s duel epidemic in baseball position players based predominately on weeks! 310-665-0746 info @ jaegersports.com Introducing the Mental Warrior program encompasses all of Jaeger! And the fuel for the movement of the participants, 36 % reported long-toss as throwing seems to fatigue shoulder... Similar in stress or even more stressful than pitching extension toss is mostly an way. That aid the throwing program is used to stretch out and massage the arm study published the... Up to over 100 % because pitchers were allowed to mark both options in the early when! Someone is trying to impose restrictions on you that doesnt feel right, dont from! Just use weighted balls can be simplified to a. often used post injury to help a player to! Provide some feedback we understand that there is a model that was developed a couple decades for. Body in the strength & conditioning Journal gives a few questions for your hard... Strength as throwing on a number of factors: last start, weather. Than 225 days a week drills to improve speed in players and Stone the impressive! Best implement a program that is specific to your needs strength training has been shown to noticeably the... Runners excel in getting injured or sidelined from training due to pain body weight mastery technique! The most out of your playing career some prefer to stay away from long-toss because they believe too...