quote:
Originally posted by Rob Kremer:
I know long toss has been discussed a lot on this board, but I've searched and haven't found precisely what I am looking for: "directions" for a long toss program.
I read Jaeger's site, and it wasn't detailed enough. Probably have to buy his package to get the details.
Here's what I need:
1) Precisely how to properly warm up, both core temp and stretching
2) What distance to start at, how many throws at each distance, and what intervals to increase distance by. Is the goal to get a longer and longer throw? High arc on long throws, or lower arc and bounce?
3) should he crow hop on all the throws, only the long throws, or none of them? Is the proper crow hop to cross right foot in front of left (RH thrower)?
4) running afterwards? Ice the arm?
5) how many times a week?
I've searched the web and this board and don't know why I can't find this. I know someone has the answers!
Thanks!
We start in left field, run to right field pole meet at center field and stretch. We stretch forearm, triceps, shoulder( thumb up and down) rotator and lower body. We start throwing routine from 30 feet to 60 feet to 90 feet and 120 feet and few at 150 feet. We believe that throwing on a line increases strength therefore we like to throw with less arc i.e one hop to chest. More arc creates bad arm slot and more time with ball in air. We play a game called 21. 1 point for ball in the chest and 2 points for a head shot. We teach our outfielders to throw through the letter on cap or slightly above so that we have the option to cut. We long toss everyday especially pitchers even after a start. It has worked wonders for our young players as far as strength. We dont like to "crow hop" because of time. We call it a transitional step with less emphasis on "hop" in the air. The idea is to get rid of the ball quick with strong accurate throw. There is a difference between an injury and being sore. So monitor complaints. It will take a while to get use to this. With Proper mechanics you should see a difference fairly quickly. Also combine with strength and conditioning program. We stress that you can't play to your full potential if you are not in shape. Combine long distance with sprint. Our players run 3 miles every other day with sprints mixed in on other days. I have seen some good programs on this forum very similiar to what we do and what you will see in college.
