But hopefully, the examples of programs I provided you with will be useful for you. Start by throwing the weighted ball until you get to 90 ft, then switch to the 5 oz ball and complete the rest of the long toss session with that. Long tossing at 180 feet has significantly more elbow varus torque and shoulder internal rotation torque, essentially the two types of forces that cause injuries to your shoulder and elbow, especially Tommy John injuries. What happens to their arm when their personal routine, which in many cases has been acclimated over several years, is taken away from them? For more information about Jaeger Sports, please visitjaegersports.com or call 310-665-0746. Fulmer actually bought into long toss before coming to Vanderbilt. He had elbow problems but in the exterior part of the Elsie where the elbow bones meet he saw a specialist and did an MRI nerve test and xray no damage shows but yet he still has pain in that area he can play through it and did last year for college but what he was told is to strength and condition it and get a cotizone shot. 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. He was a key member of the Yankees Big Three pitching rotation of 1948-1955, and he was also one of the finest pitching coaches anyone would have given his or her eye teeth to work with. NASHVILLE, Tenn. - Junior Kumar Rocker went the distance on Friday evening, as the second-ranked Vanderbilt baseball team downed No. Coach Johnson also introduces you to "compression throwing" for developing velocity and Vanderbilt's skill work done at the end of each throwing program. 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. How you use long-toss in-season vs off-season is going to change because your goals change. Im going to take the blame for this one. Video Format: 10 Commodores toss 12 Ks to take down Texas. As a pitcher, who may make as many as 20,000 throws a year and whose livelihood depends on your arm, its safe to say that youll probably know your arm better than anyone else youll ever meet. 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. Copyright 2020 All Rights Reserved. Thirty minutes before first pitch of the national championship series, Vanderbilt freshman Hayden Stone shouts an order to his fellow pitchers warming up in right field. 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. Stone is standing just inside the right-field line at TD Ameritrade Park. He got the idea from his high school coach. In fact, the program actually goes out to 180 feet. Realize that the pitch count guidelines that were developed by Little League and USA Baseball are designed to prevent injuries by avoiding overuse. This is the fourth in a series of stories that will appear during the College World Series about the pitching injury epidemic in baseball. Each phase lasts approximately 10-14 days. At least, that was the intention. Encouraging long-toss often means letting a player figure out what type of long-toss works best for him. 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. Total-body strength and quality movement patterns are crucial for pitching performance. It should be made clear that long-toss in the general baseball community can be defined as anything from throwing 120 feet to 420 feet with arc or on a line, crow hop or not, and everything in between. Compression is high-output throwing with guys typicallyworkingin 5-10 feet with each throw. We know from the above information that you have kinematic changes, but what about the kinetic forces on the body? Pre-throwing and post-throwing exercises must be performed. This style of training doesnt consume much time and is easier to program. Wolforth compared long toss to hitting drivers on the range. Long toss is a great way to strengthen your arm, but its not the only way. Athletes will be putting these balls on a line as they close the gap with their throwing partner. Well talk more about this in my last point below. That is a big difference. A schedule should also be made, describing which days are considered just extension (arc throws), compression (hard on-a-line throws), or off days. This may just be a garbage term that is thrown out there, or just an easy term to relate to the player, but to be clear and specific, I actually think throwing DECREASES arm strength. He then goes over foam rolling exercises which help muscles recover, improve mobility and reduce aches and pain from competition. - Driveline Baseball. Here's how your workout program in the early pre-season should be built: Duration: 6 weeks. Since you have a choice at the High School and College Level, it comes down to asking the right questions and finding a fit with those schools that are open to what you do, and open to allowing you to continue with those things that have made you successful, including your throwing routine. This really leads to more questions, not answers, about how long-toss can best be used in a variety of circumstances. There is a place for long toss, but it does not build arm strength. Treadmill jog for recovery, light/moderate intensity. Top New Products, Jan. 6, 2023 Section B Public. Get back in here. . I became a better, more effective pitcher as a result. 9 days ago. With more general warm-ups happening at team events, focus on arm-specific warm-ups. This, when thinking about it, seems odd considering a throw from home plate to second base is 127 feet. Lets get this point out of the way first long toss programs are important. Ill give you a few suggestions and tips below. If you actually read the manuscript, youll see that I dont say that throwing programs should stop at 120 feet. Seth Etherton, Cincinnati Reds, former 1st round draft choice, "The pull-down phase of the 'long toss' has actually solidified my release point on all three of my pitches, especially my curve ball." SHOP PROGRAM Mental Warrior Program SHOP PROGRAM J-Bands Elite Moderate-intensity (65-75% of heart rate max) jog. Enjoyed this DVD picked up a few key pointers for my pitchers. Axe M, Hurd W, Snyder-Mackler L. Data-based interval throwing programs for baseball players. Strength training has been shown to noticeably increase the mean throwing velocity in college baseball players. He means to reach his goals by sleeping 14 hours a day and eating pineapple pizzas. We wrote an article about what long toss is, read it, Training for Youth Pitching Velocity: High-Intent Throwing, Rolling Over: How Bottom Hand Supination Affects Bat Path, How the Axe Short Trainer Can Make You A Better Hitter, Youth Baseball Player Development Velocity Aging Curves, restrict their throwing distance to 120-feet, Reverse Throws (110, Black Ball and Green Ball), Pivot Picks (5 reps with Green Plyo Ball ). These exercises can include some end-range joint stretching/holding, breathing techniques, running mechanics and conditioning activities. Comparing the arm stress of long-tossing on a line vs not on a line has not been researched. The Official Athletic Site of the Vanderbilt Commodores. hit partner in the chest or feel glove side disconnect from throwing arm). Placing restrictions on an arm that has been well conditioned is one of the quickest ways to regress an arm, and put it in harms way. Sign up for our newsletter to keep reading. Twitter: @jaegersports. What youll find in the current culture is that many MLB Organizations strongly promote or endorse individuality and distance throwing, but a number of organizations have a homogenous program that places restrictions on time and/or distance (ie 120 feet). We train the arm to throw hard.. Hey Alex, Using a 9-ounce or 11-ounce ball, play light extension toss with a specific external or internal focus (i.e. Which begs the question, if so many pitchers are training based on listening to their arms, and by throwing more, rather than less, what happens to their arm if they have major restrictions placed on them? We change teams a lot and my son has his own routine and the kids literally laugh at him when he does his J-Band. Getting greedy. Long Toss* 10 minute rest between short & long toss 65% Target Distance 20 throws at 20' Intensity to tolerance 25 throws . If a pitcher can get to 300 feet thats a long-toss benchmark at Vanderbilt it tells Brown the arm motion is sound. Its more likely that throwing hard on a line results in athletes throwing very similar to one another. 2009;1(2):145-153 Axe MJ, Snyder-Mackler L, Konin JG, Strube MJ. One came to the conclusion that long-tossing was more stressful than pitching while the other concluded that there were similar loads. It is the fuel for the movement of the body and the fuel for recovery from performance. 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. Or just extension to 90ft, then switch to baseball and continue extension? He shows you the exact mechanics of each stretch including how to do the stretch correctly vs. incorrectly. 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. And that includes making the best of a bad situation. So, back in 2012, I decided to do some research to try source the origin of this throwing program. Annual throwing recommendations for all pitchers. Yogi Berra has said that baseball is 90% mental. Thx. Ive also provided a few questions for your own consideration as we look at these study results. Weather and travel restrictions tend to be the two big problems that come to mind. This is just simple physics. Phase 1: Player starts at a distance of 15 steps, 2-3 sets of 25 throws on a line with 5 minutes recovery between sets. This is especially true for those pitchers that are accustomed to long distance throwing, or long toss. Remember that some teams are much more progressive with their throwing programs while others have organizational restrictions to 120 feet. Some MLB coaches also incorporate Olympic-style lifts most importantly, the squat (and its variations) and lunges into their training programs. I dont know the answer but I know that things change the further you throw. You essential throw more like a ferris wheel than a carousel when you long toss, which utilizes different muscle recruitment patterns and motor planning from when you pitch. Gavin Dugas' 9th-inning bomb lifts LSU past Texas in pitcher's duel. All Athletes are Unique: The Need to Adapt to the Pitchers Individuality Rather than Imposing a Program on Them. 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. This includes proper warm-up with soft toss and stretching. 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. UTILIZING THE CORRECT FUNDAMENTALS OF LONG TOSS 4. (flypage - 185.18.81.214 - JLGXd7GmEGPG - cookie= - forward=185.18.81.214), (This Coupon Expires at midnight on March 12, 2023). Its controversial because many experts, including some high-profile orthopedic surgeons, say that pitchers shouldnt throw more than 100 to 150 feet. 1st and 10 at OLE44. While it may help a small percentage of people, it appears that it could harm a much larger percentage. To me, this implies you need to have less rotational motion to throw the ball for maximum distance. 1 ranking in the country. 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. Everyone is different, including their body type, size, age, experience, and mechanics. 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