He now chases the dream to become a part-time Jedi Master like Gandalf. I think its changing in the game, Brown said. Long-tossing in-season would be considered as maintaining workload between starts, or warming-up before a game. Once you feel that the designated number of reps is too easy for you, you may increase the weight where possible. I reached out to some of the most respected and experienced people in the medical and baseball communities, including Dr. Lewis Yocum (Kerlan/Jobe), Kevin Wilk (ASMI), Stan Conte (Medical Director/Researcher, Los Angeles Dodgers) and Dr. Tom House (Former MLB Pitching Coach/Performance Analyst) to see if I could better understand the basis of this approach. If distance restricted: Extension catch out to 90-feet with weighted balland easy toss out to maximum allowed distance. Fulmer actually bought into long toss before coming to Vanderbilt. Sports Health. Pitchers make a living throwing a baseball, so I encourage them to throw as often as possible. Nonetheless, its a rule that is sometimes implemented. All of these are going to be different just like whether or not athletes throw on-a-line or use a crow-hop. Return to Throwing Program 6 Pitchers Post Injury Throwing Program Goal: To establish a total body awareness and control of his throwing movement before being allowed to return to normal pitching duties. For this years draft I contacted many of the top rated pitchers (or coaches) to quantify each of the pitchers throwing routine. 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. To escape with that ranking, it took all the Tigers had as a three-run bomb from Gavin Dugas broke a 0-0 tie . 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. 120-150 feet) - in some cases, it can be very extreme (about a third are considered very liberal and individualized, and the other third are somewhere in the In these situations, the net result is that pitchers no longer have a voice with regard to what got them there. Increase intensity as you go out totolerancedistance. Hacking The Kinetic Chain: Hitting Is Available For, How to Long Toss on a 120-Foot Throwing Program, Now you know how to long toss, but what is the reason behind why you should use it in your training? When you start to work back in you can start the compression phase. It is the fuel for the movement of the body and the fuel for recovery from performance. Complete Daily Throwing Preparation Program, Chicago | 2023 Spring NABC Championship Basketball Clinic, Boston | 2023 Spring NABC Championship Basketball Clinic, Atlanta | 2023 Spring NABC Championship Basketball Clinic, Nashville | 2023 Spring NABC Championship Basketball Clinic, Las Vegas | 2023 Spring NABC Championship Basketball Clinic, Quiet Head, Quiet Body: Drills to Develop Superior Catchers, Kevin Long & Alex Rodriguez Pro Hitter's Workout, Learn a stretch that will help counter the natural loss of range of motion that occurs during a season, Use compression throws to help develop arm strength and help prevent injuries to your pitchers' arms, Make throwing an event to help your pitchers further develop their technique on a daily basis, Use flat-ground work to practice all aspects of pitching, including pre-pitch routine, gap movements, focus, intent, and even pick-offs and intentional walks. Again, this feedback makes complete sense to me because from my experience, pitchers that have very strong arms seem to like throwing far and often. Hey Alex, We simply state that you need to throw out to 120 feet before meeting the criteria to begin throwing off a mound. He means to reach his goals by sleeping 14 hours a day and eating pineapple pizzas. I can save you $100 on the activation fee! Strength training has been shown to noticeably increase the mean throwing velocity in college baseball players. Soon Fulmer is almost at the warning track in the left-center field gap, a full 300 feet away, playing catch with Stone. Lengthening the distance an athlete is expected to throw absolutely does not translate to more strength or speed. In the off-season, you should perform general weight training at a low intensity. Its important that the individual finds his level, Brown said. Treadmill jog for recovery, light/moderate intensity. A Groundball To Shortstop (Book) It should incorporate plenty of recovery workouts as well. He sees the rash of Tommy John surgeries. Your athletes wont have a opportunity to judge distance, but they will be able to judge effort and throwing angle. Its more likely that throwing hard on a line results in athletes throwing very similar to one another. Athletes can handle the stress observed during long tossing to 180 feet and beyond, but for how long and at what consequence? Ultimatelyat the highestlevel, roster spots are extremely limited. Stone is standing just inside the right-field line at TD Ameritrade Park. Pre-throwing and post-throwing exercises must be performed. But according to the Vandy pitchers, a man has two choices: Train with fear. The in-season recommendation is a 2:1 ratio (3:1 in the off-season) made up of 1 horizontal plane exercise (, Shoulder stabilizer muscles like the serratus and the rotator cuff muscles should be challenged with different types of light load and movements (. In this program, Friday, Saturday, and Sunday are game days or possibly pitch days. Extension toss is mostly an expedited way to activate your arm and get a feel for layback. 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. 4. How you use long-toss in-season vs off-season is going to change because your goals change. Underweight balls increase the amount of peak strain on the arm. Once or twice a week, you may want to "air it out" with some long toss beyond 120 feet. Additionally, coach Johnson discusses common arm injuries and gives you certain stretches that will help prevent such injuries. Available On. This resulted in a 10% increase in both elbow varus torque and shoulder internal rotation torque. hit partner in the chest or feel glove side disconnect from throwing arm). You are so right. The bottom line is that the rehabilitation model of getting players rehabilitated has served a great purpose. When our long toss programs were originally being developed, one of the first questions that we sought to answer was what happens to the forces on your body as you throw from certain distances. This gain in layback may also increase the strain on the Tommy John ligament. Annapolis, Maryland. Just extension. College National Preview, Jan. 8, 2021 Section B Now that you understand some of the finer points of long toss programs, I hope this allows you to understand that the best long toss program needs to be individualized. to start long-toss at any time of the year. Sports Medicine Baseball Contacts Dr. John (Jed) Kuhn, MD J.Kuhn@Vanderbilt.Edu Dr. Charlie Cox, MD Charlie.Cox@Vanderbilt.Edu Brian Richardson, PT, MS, NSCA-CSCS Brian.Richardson@Vanderbilt.Edu Chris Ham, MSA, ATC/L Chris.Ham@Vanderbilt.Edu John Purdy, MS, ATC/L, NSCA-CSCS John.D.Purdy@Vanderbilt.Edu 2011 Level IV project by John Purdy, ATC . Before moving to a sample of a college baseball program, I think that we should first understand which physical qualities are important in baseball. This data is available here, it was collected as a part of Drivelines Open Data Project & comes from Dan Kopitzke of K-Zone Academy. Its much more likely that an off-season long-toss program is being implemented for arm strengthening or conditioning purposes. Weighted ball training programs have become a very popular tool for baseball players looking to improve their pitching velocity. And just to clarify, are we using only 9 or 11 oz balls in this 120 ft or less long toss session? Would you throw bullpens all year around. Throw at 120 feet for 3 minutes 4. Many people think if a 1lb ball can help them gain 3 MPH, than a 2lb ball can help them gain 6 MPH! And whether it was due to the convenience of having a structure in place that was easy to control, easy to implement, perceived as anatomically correct (throwing the ball on a line was also popularized in the 1990s) or safe because it was medically based (ASMI began conducting studies on distance throwing in the mid 90s that may have also greatly influenced limiting distance throwing), the bottom line is that rehabilitation and training seemed to become interchangeable. Weather and travel restrictions tend to be the two big problems that come to mind. The driver calls on the entire body to participate in the motion, building strength and flexibility. H.S. Baseball Coaches Assn. Pitchers, PCs, and ATCs with five MLB teams completed an anonymous survey on personal use of long-toss and their perception of distance and throwing mechanics. Gavin Dugas' 9th-inning bomb lifts LSU past Texas in pitcher's duel. People that are advocates of long toss programs will excitedly tell you which big leaguers utilize long distance long toss programs in their training. So if you can throw to 120 feet, you can technically handle the stress of throwing off a mound. DVD & Instant Video (+ $10), Add to Cart Varsity Scoreboards These both have implications on throwing as your more upright position will change your trunk and front sides contribution to throwing and your release point will vary dramatically. That's up to you. Your arm will eventually reject you." The number of throws and distance are often mapped out day by day for weeks until athletes can continue pre-injury workloads. When something is advertised as COMPLETE it should be in fact complete. If you cumulatively fatigue the arm, you will get strength loss, not gain, and put yourself at risk for injury. This study revealed significant mechanical changes during long toss. Most guys that struggle with the long toss are the guys with bad mechanics, Brown said. Long toss programs have been advocated for decades with no research or randomized clinical trials to prove that a group of throwers will in any way increase their velocity or endurance participating in such a program. 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. Distance aside, the study we mentioned above reported that 70% of players consider long-toss not on a line. So clearly there is some interpretation that can be had here. Next, we have training in the early pre-season when your goal is to develop maximum strength. Weighted baseballs can also be used to start long-toss at any time of the year. Days per week: 3, with at least one day of rest between sessions. Take care of your mind on and off the field with a progressive and easy-to-implement Mental Training program. Compression is high-output throwing with guys typicallyworkingin 5-10 feet with each throw. Whats extension phase and compression phase? During extension, the goal is to get warmandloosen the arm. More On Alan Jaeger An overall program combines the workload from all throwing (bullpens, pitches in game, warmup throws, weighted balls, long toss, etc.). It really comes down to the following question: Do you believe that long-toss research on throwing on a line is the exact same as throwing with arc? But it is not representative of how pitchers are training now (see research at bottom of this article). 10 Vanderbilt will host No. Stat Roundup: Saturday, Feb. 25 Top Performers. Long toss and interval throwing programs Flat-ground throwing is commonly used for training and rehabilitating baseball pitchers and position players. Well talk more about this in my last point below. Or train boldly. Remember that some teams are much more progressive with their throwing programs while others have. 10 Commodores toss 12 Ks to take down Texas. But if someone is trying to impose restrictions on you that doesnt feel right, dont deviate from what got you there. To our knowledge, such a report has never been done. Diamond Sports Long toss programs have become one of the most popular forms of baseball training over the last several years. The essence of this article was to source why a one-size-fits-all throwing program began to take root in the baseball community decades ago, and why, in some casesit is still being implemented. Whoever makes the most field goals from the opposite goal line wins, Stone said. We would recommend picking up the Leather Weighted Baseballs to play catch with. Interval-throwing programs can be considered similar to on-ramping; the goal of both is to prepare for higher-workload safely. When he gives the call, his throwing partner, Carson Fulmer, retreats. This really leads to more questions, not answers, about how long-toss can best be used in a variety of circumstances. But its a snapshot into one of the boldest practice regimens in college baseball, a controversial practice thats under the microscope during an epidemic of elbow injuries, a routine Vanderbilts pitchers execute almost every day of the season, even on days theyre scheduled to start. Many of the anti-long-toss arguments come from wanting to reduce stress in a number of ways: either reduce peak stress by restricting distance or by reducing overall stress by restricting volume and number of throws. Brown swears by it. Alan Jaeger has consulted with several high school/college programs includingUCLA, Arizona andCal State Fullerton, and MLB Organizations including the Texas Rangers, Los Angeles Angels and Cleveland Indians. Recommending one generic long toss program for everyone seems overly simplified. If you view weighted ball training as a magic shortcut," there is a high chance of injury. 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. Exercise prescription plays a major role in both of these. 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. The research paper gives examples of training programs by position and provides general workout recommendations for baseball players. While there is no substitute towarming yourself up at a comfortable pace and to a maximum distance, having your throwing program restricted by distance or time is no excuse for giving up ontrying to get your long toss in. But there are most likely large differences between throwing on an arc and on a line at many distances. 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. This is actually a misunderstanding and I speak from experience. Pitchers should maximize their performance and safety by optimizing their mechanics and including a variety of off-speed pitches. Coach Johnson also introduces you to "compression throwing" for developing velocity and Vanderbilt's skill work done at the end of each throwing program. If you are stuck indoors in the winter but you have a cage that can be pulled down, then long-toss can be simulated by throwing into the net. They are not selecting the appropriate dose. "The 120 foot program is a model that was developed a couple decades ago for rehabbing throwers. Jan. 6, 2017 Section B, National H.S. Learn more about how we strengthen our pitchers by reading the blog articles we have pertaining to strength. 5. Rethinking the Long-Toss Research There are two biomechanical studies on long-toss that are out right now. The vast majority (if not all) of MLB coaches incorporate running drills to improve speed in players. An effective, balanced pitching development program should be designed following a few umbrella concepts: Players should work with a Registered Strength and Conditioning Coach to create a balanced program with the above elements included. Coach Johnson takes you through a step-by-step look at Vanderbilt's complete throwing preparation program, accompanied by a video explanation of each exercise. Weighted ball throwing affects pitching mechanics and joint stress. Champion Wall From SportsEdge Throw at 160 to 180 feet for 2 minutes, 6. There is no one-size-fits-all program for every baseball player you will need to figure out what works the best for your needs and position on your own. 5-9 170 L/R. Infinitee (A New Spin On Hitting Tees) And that includes making the best of a bad situation. He got the idea from his high school coach. I had the great good fortune to work with him for almost four years, and what I learned from him was nothing short of priceless. Although baseball players run less than half a time during the game, good cardio conditioning can be very helpful too. This is especially true for those pitchers that are accustomed to long distance throwing, or long toss. Not every guy does it at Fulmers and Stones level. Beam Clay/Partac Peat West Point, New York. One thing to be taken from discussing long-toss is that if you are going to commit to a long-toss program, especially in the off-season, then you need to make time in order to complete it. The concern about long toss, Wolforth said, is if you dont synchronize the body properly, you increase the risk of injury. - Driveline Baseball. No regular 5 oz ball at all? 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ATCs considered long-toss throwing to be a part of an interval-throwing program. Calvin Harris Established as Centerpiece of Ole Miss Lineup. In the fall and winter, pitchers need time and space. But hopefully, the examples of programs I provided you with will be useful for you. Load: 80-90% of your 1-rep max. You will learn 10 stretches that every Vanderbilt pitcher does before throwing, including 'No Money' and a martial arts inspired move called Tea Cups. If the coach believes in saving their bullets or staying away from stressful training, then theyre more likely to keep long-toss out of their programs. Brown keeps close tabs on the details. Realize that the pitch count guidelines that were developed by Little League and USA Baseball are designed to prevent injuries by avoiding overuse. On the other hand, the relationships between increased velocity and increased elbow stress and elbow injury are strong. 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. Next, we have training in the early pre-season when your goal is to develop maximum strength. Pocket Radar Working from initial catch play, through focused and purposeful long toss, back to compression throws (maintaining your long toss effort, but compressing it into 60'6"), Coach Johnson's proven approach will not only help you or your pitchers gain arm strength and arm speed, it will also improve all aspects of being a pitcher. Southern California, Stony Brook, Tennessee, Texas, TCU, UC Irvine, UCLA, UC Santa Barbara, UC Berkeley, Vanderbilt, Virginia Tech, Washington, Washington State, Wichita State. Some MLB coaches also incorporate Olympic-style lifts most importantly, the squat (and its variations) and lunges into their training programs. It seems like everyone on the internet has a long toss program that guarantees to increase your pitching velocity. You never know when its gonna pop up and get ya, Fulmer said. It is really impossible to use consistent pitching mechanics when long tossing. I also reached out to approximately 100 College Programs, asking them two basic questions: 1) Do you allow for individuality (for each pitcher to throw according to their own needs as opposed to a one-size-fits-all approach), and. Reef Industries (Protective Field Covers), Student Athlete Community Service Network, Winning With Honor: John Wooden & Dave Roberts (Book By Gary Adams). This site uses Akismet to reduce spam. This is resulting in more throwing over the course of the year. The fact is that there is a good chance many of these arguments are talking past one another. This study pretty clearly hit problem on the nose (emphasis mine): Despite widespread use in baseball, the distances and long-toss throwing mechanics remain controversial. Friday, Saturday, and Sunday are game days. Thx. Your warm-up and recovery times will need to happen before and after practice or games. A focus on lower-body exercises in all directions (, Unilateral exercises are encouraged over bilateral exercises (, Pull to press ratio (the ratio of pulling to pressing movements) is a preventative approach to maintain muscular balance and posture. I want to know their throwing. DVD Student Athlete Community Service Network While this study is a good look into pro ball, it isnt a complete look. Ranked Matchup on Deck. It takes about 10 minutes to do. 2009;1(2):145-153 Axe MJ, Snyder-Mackler L, Konin JG, Strube MJ. 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. Some prefer to stay away from long-toss because they believe its too stressful. While it may help a small percentage of people, it appears that it could harm a much larger percentage. Jonathan Roussel is a former Dallas Cowboys cheerleader and Indigo League champion. In fact, the program actually goes out to 180 feet. check out my proven programs for pitchers of all ages, check out my proven programsfor pitchers of all ages. Compression is high-output throwing with guys typicallyworkingin 5-10 feet with each throw. I don't stop at 120 feet, I throw it as far as I can." You have permission to edit this article. Thank you Alan for your tireless hard work and dedication to a sport we all love. Big League Chew Bubble Gum It can be performed year round, four to seven days a week. 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. As this study points out, very few people agree on a single definition of long-toss. Ive heard and read many people criticize the baseball community for applying the same long toss programs for healthy players and players returning from injury, citing the that the published rehab throwing programs stop at 120 feet. Phases of a Long Toss Program The main throwing phases of Alan Jaeger's long toss program are the extension or going-out phase and the compression phase. Home Blog Amateurs How to Long Toss on a 120-Foot Throwing Program. Im going to take the blame for this one. Again, it is crucial for pitchers to stay off the mound during this period. For those fortunate enough to enter the professional world, be sure to do your homework on the throwing philosophy of each MLB Organization. After a couple of weeks with this routine, you'll be amazed at the improvement, and you should find that you're able to get the ball to your partner without having to bounce it. So, back in 2012, I decided to do some research to try source the origin of this throwing program. Enjoyed this DVD picked up a few key pointers for my pitchers. Rather, its turned into the following: everyone should follow this one throwing program vs having athlete see what works best for them. Barry Zito, 2002 Cy Young Award winner, A high school pitcher's long toss 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. Listen to your arm, for your arm and your careers sake. 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 . Dove Tail Bats Each phase lasts approximately 10-14 days. Long toss programs have become one of the most popular forms of baseball training over the last several years. Pitching gurus like Ron Wolforth and Alan Jaeger say long-toss strengthens the body if done properly. Get up-to-the-minute news sent straight to your device. [] While this study is a good look into pro ball, it isnt a complete look. The long toss program is used to increase arm strength. Every pitcher is unique. 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. Sometimes thats 150 feet the day after he pitches, sometimes its 350. Texas Tech. Throw at 60 feet for 1 minute, working on spins. 1 ranking in the country. Long-Toss can best be used to increase arm strength a few key pointers for pitchers... Of throws and distance are often mapped out day by day for weeks until athletes can handle stress. Throwing arm ) rotation torque from his high school coach articles we have training in the chest or glove! Travel restrictions tend to be different just like whether or not athletes throw on-a-line or use crow-hop. Best for them, I throw it as far as I can. starts, warming-up! 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