i would like to long toss t oget a few more mph on my fast ball
how many tosses should i do and how many days a week?
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steve-o,
I am a freshman in high school and I have done long toss on a weekly basis. I would say do strength and conditioning four days a week and then long toss every fifth day. One thing just as important as long toss is working your core. Throwing is just like hitting. Arm and upper body strength helps, but most power is generated from your hips. First things first, I started off joining a program that did plyometrics four days a week every week. My group would then long toss on the fifth day. I have increased 8-9mph doing this for about two and a half months. I now hit the low 80's consistantly. Remember, if you want to improve on something, measure it. What I mean by this is record how far you threw the first week, and measure against that in the weeks to come.
"If you do what everybody else does, you're gonna get what everybody else gets."---Ron Wolforth (founder of the Arm Speed Inc.)
I am a freshman in high school and I have done long toss on a weekly basis. I would say do strength and conditioning four days a week and then long toss every fifth day. One thing just as important as long toss is working your core. Throwing is just like hitting. Arm and upper body strength helps, but most power is generated from your hips. First things first, I started off joining a program that did plyometrics four days a week every week. My group would then long toss on the fifth day. I have increased 8-9mph doing this for about two and a half months. I now hit the low 80's consistantly. Remember, if you want to improve on something, measure it. What I mean by this is record how far you threw the first week, and measure against that in the weeks to come.
"If you do what everybody else does, you're gonna get what everybody else gets."---Ron Wolforth (founder of the Arm Speed Inc.)
quote:I would say do strength and conditioning four days a week and then long toss every fifth day.
What exactly do you mean when you say ''do strength and conditioning'' i was told by an old coach years back that strength and conditioning was long toss!
quote:Originally posted by steve-o:
i would like to long toss t oget a few more mph on my fast ball how many tosses should i do and how many days a week?
I have my 11U guys long toss to warm up before a game.
They start out 20 feet apart and take a step back every 5 or so throws. They end up 100 or so feet apart. That allows their muscles to gradually warm up.
I picked this up from David Eckstein. If you watch him before a game, he and one of the 1B guys start out 30 feet apart and after 5 minutes or so they are 200 feet apart (and Eckstein is still throwing strikes).
Also, you don't want to start out 100 feet apart and just start letting it rip. That will destroy your arm.
steve-o,
When I say strength and conditioning, I mean plyometrics. I did mention that in my first repsonse. If you don't know what plyometrics is, just respond to this and I'll give you some things that you can do.
TSP4
When I say strength and conditioning, I mean plyometrics. I did mention that in my first repsonse. If you don't know what plyometrics is, just respond to this and I'll give you some things that you can do.
TSP4
well im responding,lol what should i do
Yeah, Do you mind posting some plyometrics exercises? I'm really interested in starting a plyometrics program. Thanks
steve-o,
Plyometrics is basically a workout that uses weighted balls. It's kind of hard to explain over the internet, so you'll have to tell me where you don't understand something. First off, you will need a ball that's 10-14lbs.
1)The first exercise we will call the side-side. In this one, stand up against a wall, and hit the wall as many times as you can, as fast as you can for 15 seconds. Always keep your shoulders square. Ok, so now you have the first exercise.
2)The next one we will call diagonals. With your back against the wall, you will touch the ball down by your knee, then up at shoulder height opposite of the side you hit by your knee. Make sure that you count how many touches you have done in 15 seconds, still going as fast as you can.
3)The next one is also diagonals, except you just go from the opposite knee to the opposite shoulder. It is imperitve in these two exercises that you rotate to touch from knee to shoulder.
4)Next is the four corners. Do not rotate on this one. For all of these exercises you will go for 15 seconds as fast as you can, counting each touch. start with the ball at one side. Touch the wall up at your shoulder, down to the knee on the same side, up to the opposite shoulder, and to the knee opposite of the one you started with.
5)Next is the wood choppers with a twist. Start with the ball at your waist. Touch the ball between your legs, twist and touch the ball up at one shoulder, and continue to go back through legs and to the opposite shoulder.
6)One legged wood choppers is next. If you are right handed, you will stand on your left foot, if you are left handed, on your right. These ones you will do for 20 seconds. To simulate as if you were pitching, have the foot you are not standing on behind you. Touch your planted foot and then touch the ball above your head. For these ones, do not worry about speed or the amount of touches. Bring the foot you are not standing on forward each time you touch the wall.
7)Finally is the overhead side to side with a twist. These ones are a bit harder. YOU MUST HAVE THE BALL OVER YOUR HEAD AT ALL TIMES FOR THIS EXERCISE TO WORK. On this one, you go back to speed for 15 seconds. Rotating your hips, touch the ball over your head, alternating the sides.
You can alternate days, one speed and one power. Power days are the same thing as speed days except that you hit the wall as hard as you can, for 15 seconds.
Do this workout four days a week, and then long toss. You should see a change in how far you throw the second week.
Does this help any?
Plyometrics is basically a workout that uses weighted balls. It's kind of hard to explain over the internet, so you'll have to tell me where you don't understand something. First off, you will need a ball that's 10-14lbs.
1)The first exercise we will call the side-side. In this one, stand up against a wall, and hit the wall as many times as you can, as fast as you can for 15 seconds. Always keep your shoulders square. Ok, so now you have the first exercise.
2)The next one we will call diagonals. With your back against the wall, you will touch the ball down by your knee, then up at shoulder height opposite of the side you hit by your knee. Make sure that you count how many touches you have done in 15 seconds, still going as fast as you can.
3)The next one is also diagonals, except you just go from the opposite knee to the opposite shoulder. It is imperitve in these two exercises that you rotate to touch from knee to shoulder.
4)Next is the four corners. Do not rotate on this one. For all of these exercises you will go for 15 seconds as fast as you can, counting each touch. start with the ball at one side. Touch the wall up at your shoulder, down to the knee on the same side, up to the opposite shoulder, and to the knee opposite of the one you started with.
5)Next is the wood choppers with a twist. Start with the ball at your waist. Touch the ball between your legs, twist and touch the ball up at one shoulder, and continue to go back through legs and to the opposite shoulder.
6)One legged wood choppers is next. If you are right handed, you will stand on your left foot, if you are left handed, on your right. These ones you will do for 20 seconds. To simulate as if you were pitching, have the foot you are not standing on behind you. Touch your planted foot and then touch the ball above your head. For these ones, do not worry about speed or the amount of touches. Bring the foot you are not standing on forward each time you touch the wall.
7)Finally is the overhead side to side with a twist. These ones are a bit harder. YOU MUST HAVE THE BALL OVER YOUR HEAD AT ALL TIMES FOR THIS EXERCISE TO WORK. On this one, you go back to speed for 15 seconds. Rotating your hips, touch the ball over your head, alternating the sides.
You can alternate days, one speed and one power. Power days are the same thing as speed days except that you hit the wall as hard as you can, for 15 seconds.
Do this workout four days a week, and then long toss. You should see a change in how far you throw the second week.
Does this help any?
I forgot to give my credits. All of these exercises were created by Ron Wolforth who runs the Arm Speed Inc. in Texas. He has had 37 players drafted in the past two years, each one 95+ mph.
thanks lookin foward to it
I haven't even said half of the stuff I do every day.
Ron Wolforth travels aroung putting on camps. He also sells dvd's showing the complete workout. I believe if you search for pitching central you will find the web-site. My son now works with his program and has shown great progress. Also what I like about it most is you can gauge how you are doing. One other thing do this in groups not alone you will get more out of it because of the competition. In Colorado it is run by Coach Q and is www.armspeed.net. I think you can e-mail him also the web-site may be being updated.
When people speak about long toss, it is nothing like Ron Wolforth teaches. I've watched these kids do long toss. It's nothing like you've ever seen. Done correctly it lasts around 45 minutes. By the end some were throwing the length of a football field. It was measured. I didn't think my son could do this until I watched. One other thing, no sore arms.
Big toe, My son bought the Wolforth program, and it has no long toss demo. Did he put out a subsequent video for long toss? Thanks.
SoutherNo1,
I also have the Wolforth program. I'm not too sure if he does have a long toss demo, but I can tell you how he wants you to long toss, considering the fact that I have met him in person. The first thing for the long toss is to start on both knees. Have your son visualize a person standing between him and his partner. Have him throw it over this person's head. Gradually move back each 5 successfully caught throws. Keep moving back on both knees until he can no longer reach his partner. Then have him stand up. Both feet should be facing the target, and have him do the same thing once again. Keep moving back each 5 caught throws until he cannot reach his partner. Then have him go into the stride position and gradually move back until he can't reach his partner. Next is step behinds. Once he can't reach his partner on this exercise, start moving him back in. Coming back, have your son one hop it to his partner. When they are about 90 feet away, it becomes straight to the chest. If you have any other questions, you can ask me.
"If you can do something, it ain't boastin'."--Dizzy Dean
I also have the Wolforth program. I'm not too sure if he does have a long toss demo, but I can tell you how he wants you to long toss, considering the fact that I have met him in person. The first thing for the long toss is to start on both knees. Have your son visualize a person standing between him and his partner. Have him throw it over this person's head. Gradually move back each 5 successfully caught throws. Keep moving back on both knees until he can no longer reach his partner. Then have him stand up. Both feet should be facing the target, and have him do the same thing once again. Keep moving back each 5 caught throws until he cannot reach his partner. Then have him go into the stride position and gradually move back until he can't reach his partner. Next is step behinds. Once he can't reach his partner on this exercise, start moving him back in. Coming back, have your son one hop it to his partner. When they are about 90 feet away, it becomes straight to the chest. If you have any other questions, you can ask me.
"If you can do something, it ain't boastin'."--Dizzy Dean
TSP4. Check your PM box.
I am a senior in high school and we get warm and we go 10 throws at a distance and back up. We do that every other day
