In Between Season Long Toss

Now that many of the summer travel ball and legion seasons are coming to a close for most ball players, it is time to turn our sights on the off-season. It is a time that can truly make the difference between repeating the previous years performance or taking the next step toward achieving a ball player's dream of moving from high school to college or college to the pros. As an old sporting goods commercial used to say... " All men are created equal....some just work harder in the off season."

For the professional pitcher (i.e. any pitcher older than 12), this is the perfect time to start a dedicated long toss program. I think it is wise to take a month off to allow the arm to recover from the strain of a long spring and summer season. However, if the fall ball season starts in September or October, then we don't want to take any more than a week or two to ensure that no atrophy of the throwing muscles occur. With that in mind, we can take the extra time without actual games to get with a throwing partner and long toss atleast 3 times a week. The extended distances of the throwing and high intensity of the finish sets of a solid long toss program will allow the arm to build strength with less regard for "throwing strikes." This thought process may seem contrary to what we are trying to do (throw strikes). However, I believe that within the frame work of quality long toss (keeping head on the target, leading with the chin, not falling off to the side, the body must be trained to throw as hard as possible with out trying to throw strikes first. Then, once the velocity is increased, it must be "reigned" into the frame work of a pitching delivery.

So, take some time to get out there at least 3 times a week to begin the program. Try to increase the distance of your longest toss by about 10 feet, once a week. Be sure to mix in a solid weight lifting program and sprint/long distance cardio program. By increasing your overall physical strength in conjunction with the long toss, you can give your body the best chance to increase over all velocity, stamina, and ability repeat a delivery.

Again, this time period starting in mid August and carrying all the way into the winter is a great time to focus on building arm strength. You should try to dedicated atleast 2 solid months of long tossing 3 times a week to truly see any results. But truly, long toss should be a part of a year long throwing program. However, you wouldn't want to do it this often (3 times a week) within the season or pre-season.

If you have any questions about specific distances or actual throwing breakdowns, please comment and I will be happy to respond.

Until Next Time!