Interval throwing program for outfield position players. The maximum distance that you would throw is from the foul line to the back edge of the infield dirt. The jaeger sports throwing program is broken down into three parts. The itp is initiated upon clearance by the athletes physician to resume. If you are using this program as a return to throwing program due to an injury or surgery, you are to begin at. Long tossing is an extended form of throwing that can be incorporated into a pitchers throwing routines. Phase i long toss all baseball players must begin reentry with long toss all throwing must be painfree emphasize a crowhop throw with followthrough emphasize a high arc on the ball. Arm strengtharm care baseball instructor alan jaeger explains the principles of the jaeger sports longtoss throwing program.
Jaeger sports baseball long toss throwing program condensed. As always, the key is developing a program based on your role, starter or reliever, and most recent workload. Inseason throwing is just as important as throwing in the offseason. The arm circles are designed to prepare the arm and body. Interval throwing program for baseball players phase i.
In baseball, there is not a more important skill than throwing. Free long toss program for youth baseball players building. Wether it be a weighted ball program, a long toss program, a basic throwing program, whatever type of pitching program you are following, use the ideas mentioned above to. Bauer says his long toss sessions can last up to 2030 minutes, depending on how he feels, usually ending with a series of pitches thrown from 60 feet, 6 inches. Gamers long toss program six step approach to building strong arms 1. Jaeger long toss program designed as a warm up to stretch out the arm.
Extension catch out to 90feet with weighted ball and easy toss out to maximum allowed distance. The throwing and preventative program has a base model so that it can be incorporated into a prepractice warm up or into a preventative exercise program. Ballistic training for pitchers driveline baseball. The interval throwing program itp is designed to gradually return motion, strength. A proper inseason throwing program must build in both rest and recovery days, as well as long toss and pull down days.
Our year round throwing manual is designed to give players, coaches and parents a plan of action. Throwing a baseball over hand is a very unnatural movement for. Endurance, strength, recovery period and mindbody awareness. The essence of this article was to source why a onesizefitsall throwing program began to take root in the baseball community decades ago, and why, in some cases it is still being implemented. A crowhop technique should be used in all phases of the interval throwing program. Pdf databased interval throwing programs for baseball players. Their plan will include a strength and conditioning program and more importantly, a throwing program. Mlb pitcher bartolo colon long tosses in the outfield before a game. All baseball players must begin reentry with long toss. When a pitcher is doing the wrong things mechanically and. Databased interval throwing programs for baseball players. In this video were talking about a free long toss program for youth baseball. How to gain arm speed without long toss baseball rebellion. The interval throwing program is a guide that should be adapted or modified to meet your individual progress and problems.
Check out our training programs and our online shop where youll find all our products. Preseason baseball throwing program for a healthy and. Not throwing hard throw on an arc rather than on a line. Again, it is crucial for pitchers to stay off the mound during this period. Effort is limited to no more than 50% for the first week 5 days and gradually increased until reaching nearmax effort approximately 7 to 10 days prior to the first spring game. One of the primary goals of every athlete is to optimize their skills and abilities.
Making the case for long toss in a throwing program. Always pay careful attention to your throwing motion mechanics. Off season throwing program for pitchers 15 years old. Year round throwing manual what you must know for the. The crossover long toss program employs a workload based approach that relies on a balance between arm strength and arm health. The jaeger sports throwing program is designed to optimize arm health, add throwing velocity and arm strength for baseball, and also increase endurance throughout implementation. Integrating long toss into bullpens and inseason pitching in the previous article, we addressed the importance of the timing and format of an off season throwing program, and the need of establishing a rest 24 weeks and rebuild period approximately 4 weeks after a long sum mer. However, if you are having problems at a given level, remain at that level or return to the previous level until your problem is corrected or resolved. The interval throwing program itp is designed to gradually return motion, strength and confidence in the throwing arm after injury or surgery by slowly progressing through graduated throwing distances. See how pitcher china mccarney and trevor bauer build arm health, strength, velocity, endurance and improved recovery period as he goes through the.
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. This is the jaeger sports approach toward how to long toss correctly, and how to develop arm health, arm strength, arm endurance and. After day 18, players repeat the throwing program outlined for day 17 for five consecutive days, take a day off and repeat this sequence until the end of spring training. We are known for specializing in arm health, arm strength, adding velocity for the arm, as well as mental training for baseball and softball players. The following is a sample long toss throwing program thats based on a chicago cubs throwing program. In season arm conditioning and maintenance throwing program. Baseball interval throwing program phase 1 long toss. Our three step approach toward arm development arm circles, jbands and long toss not only address the health of the arm, but also promote other major benefits, including. To establish a total body awareness and control of his throwing movement before being allowed to return to normal pitching duties. A professional pitcher headed into an off season without a. Weight training should be done the same day as your throw. Pt program or give them our return to throwing program 2. Click here to learn more about our throwing programs, broken down into threeparts.
Long toss and weighted balls foundation for orthopaedic. Pdf databased interval throwing programs for baseball. The throwing program is designed with 3 throwing progressions. Player starts at a distance of 15 steps, 23 sets of 25 throws on a line with 5 minutes recovery between sets. Jaeger sports throwing programs baseball long toss drill. This technique places the arm in a mechanically sound position for throwing. Making the case for long toss in a throwing program written on december 12, 2010 at 12. The best part of this article is you can gain all the arm speed you want without ever having to pick up a baseball. Along with his partner jim vatcher, jaeger sports then created the dvd thrive on throwing 2, which takes players through jaeger sports signature jband and long toss throwing program, and the year round throwing manual, which is a guide to help players best navigate the four major periods or seasons offseason, inseason, summer, rest. Billy wagners 3 tips for baseball long toss program.
This program is designed for biologically mature high school aged pitchers and up. Offseason progressive throwing program for catchers. Jaeger year round throwing manual elite baseball performance. Throwing a baseball over hand is a very unnatural movement for the body. As you will see below, i have broken down our throwing program into 3 phases. Fullbody kinematics were calculated for each throwing. Baseball interval throwing program phase 1 long toss orthonc.
As a general rule of thumb, we recommend the program in this book for 14 year olds who have a solid base of throw ing and sound mechanics. There is a risk reward equation with long tossing to 180 feet, but this equation appears to heavily lean towards the risk when throwing further. Emphasis on injury prevention and rehabilitation is made in an attempt to keep athletes on the field of. See how pitcher china mccarney builds arm health, strength, velocity, endurance and improved recovery period as he goes through the jaeger sports long toss throwing program for baseball players. One day this week can be a longtoss day, not to exceed 200 ft and no more that 15 throws. Return to throwing program 6 pitchers post injury throwing program goal. Jaeger sports baseball throwing program 360 translates into. His yearround throwing manual is excellent and a good way to periodize long toss. Using a 9ounce or 11ounce ball, play light extension toss with a specific external or internal focus i. The following arm strength and conditioning program is designed to build a strong base or foundation in the offseason fallwinter, and to establish a maintenance program during the season spring through arm circles, surgical tubing, mechanics and a committed long toss throwing program.
Databased interval throwing programs for baseball athletes are an integral training. Simulated long toss indoors possibly necessary extension. Anticipate throwing every other day for three days at each throwing level. Preseason baseball throwing program for a healthy and durable arm. Throwing program provides preventative and rehabilitation solutions for all links in the kinetic chain of the athlete who throws overhand. Cleveland indians trevor bauer explains his long toss. No long toss, no strength program, no game situation, just better mechanics. The following arm strength and conditioning program is designed to build a strong base or foundation in the offseason fallwinter, and to establish a maintenance program in season spring through arm circles, surgical tubing, mechanics and a committed long toss throwing program.
Warmup throws should take place from 3045 feet and progress to. Pdf interval throwing program and baseball pitching. Long toss throwing has become a major component of most high school and college pitchers throwing programs. Building your offseason baseball throwing program elite. I wrote this article for one simple reason there is no such thing as the best baseball long toss program. Utilizing the correct concept of long toss keep landing foot closed to ensure hips are closed on foot strike 3. Use a gathering step to initiate your throwing motion on all long toss throws, use a 4 seam grip to allow better view of ball rotation, stay on top of the ball.
The throwing program our offseason throwing program is based predominately on 46 weeks of arm care exercises surgical tubing and long toss. Our offseason throwing program is based predominately on 46 weeks of arm care exercises surgical tubing and long toss. The top 4 long toss mistakes written on december, 2010 at 10. The diagram to the right illustrates the recommended light, regular and long toss distances. Throwing programs of elite pitchers collegiate baseball. Throwing programs for baseball watch jaeger sports long.
The jaeger sports arm strength and conditioning training program is designed, first and foremost, to keep athletes healthy. The jaeger sports arm strength and conditioning training and throwing programs are designed, first and foremost, to keep athletes healthy. Keys to an inseason throwing program elite baseball. Jaeger sports baseball long toss drill is a systematic approach to throwing based around two major principles. Return to throwing program boston shoulder institute. This throwing pchina goes out as far as 360 feet, and his velocity hits 97 mph on the radar gun.
1439 1401 1330 915 1174 1138 300 147 210 780 1614 1168 878 339 1514 316 616 1445 278 750 1253 1535 1233 1573 1239 327 1182 309 535 146 1467 1232 1216 720 163 1404 639 1116 588 1330 1437 1267 598 764 153 368 1380