vanderbilt baseball long toss program

This really leads to more questions, not answers, about how long-toss can best be used in a variety of circumstances. If time restricted: Extension catch out to 90-feet with weighted ball. That's up to you. Thus, when Dr. Frank Jobe performed the first Ulnar Collateral Ligament replacement surgery on Tommy John (1974), and rotator cuff surgery on Steve Busby (1976), there was a need to not only prescribe the inaugural post surgery protocol for rehabilitation (physical therapy), but post surgery protocol for throwing (throwing program). Once or twice a week, you may want to "air it out" with some long toss beyond 120 feet. 4 Mississippi State, 6-2, at Hawkins Field.With the win, the Commodores eclipse the 30-win mark and improve to 30-6 on the season, including an 12-4 mark in Southeastern Conference play. To build arm strength you need downtime from throwing and good arm care and strength and conditioning programs. I became a better, more effective pitcher as a result. Others like to just use weighted balls to start throwing long toss and complete extension throws to tolerance. The results of this survey show that players, pitching coaches, and athletic trainers all define long-toss differently. You may also download additional articles/videos at http://www.jaegersports.com/press_articles.php/, and Youtube, keyword jaeger sports. Little league pitchers: Throw 125 days a year, Junior high school pitchers: Throw 150 days a year, High school pitchers: Throw 175 days a year, College pitchers: Throw 200 or more days a year, Professional pitchers: Throw 225 or more days a year. Pitchers were also more likely to use long-toss for a component of arm strengthening, conditioning, and recovery via stretching.. H.S. Development of a distance-based interval . Gamers Long Toss Program SIX STEP APPROACH TO BUILDING STRONG ARMS 1. The mean distance for what all respondents considered as long-toss was 175 feet. Public. Interval-throwing programs can also be used for athletes who are returning to throw after taking time off. Strength training has been shown to noticeably increase the mean throwing velocity in college baseball players. 5. In truth, we just dont know. These phases are: Early into the off-season, your training may be less specific and more focused on general strength and power. Interval-throwing programs can be considered similar to on-ramping; the goal of both is to prepare for higher-workload safely. Hey Alex, A 2007 study published in the Strength & Conditioning Journal gives a few sample training programs for collegiate players. Its controversial because many experts, including some high-profile orthopedic surgeons, say that pitchers shouldnt throw more than 100 to 150 feet. A year after he was the lone first-round pick to not sign with a team, the hard-throwing right-hander and former Vanderbilt star is fresh from a brief professional tune-up that has him on track to be selected again as early as the first round when . Implementing the same velocity program for everyone, often on a team-wide basis, not individualizing the dose for each individual. Tucson Invitational Games There are two biomechanical studies on long-toss that are out right now. Twitter: @jaegersports. And isnt one of the most fundamental principles of training and development to push beyond your limitations (which is why you run more to build up endurance, lift more if you want to get stronger). Comparing the arm stress of long-tossing on a line vs not on a line has not been researched. Eduardo, thanks for reaching out about this. 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 (. Should Catchers Utilize 1-Knee Down Style? 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. Realize that the pitch count guidelines that were developed by Little League and USA Baseball are designed to prevent injuries by avoiding overuse. While this study is a good look into pro ball, it isnt a complete look. Heres one example of a circuit training program for the off-season: On each exercise, the last rep should take a good amount of effort from you. A spotter would be nice as well for exercises like the bench press. This may change depending on a number of factors: last start, current weather, starting game time. Brown keeps close tabs on the details. Essentially, you long toss more on a line than slightly across your body (which is normal). only investigated long-toss that was hard on-a-line., As a reminder, long-toss as a year-round or programmed arm care, Comparing the arm stress of long-tossing on a line vs not on a line, Directly comparing restrictive 120-foot throwing programs to long-toss throwing programs. We know from the above information that you have kinematic changes, but what about the kinetic forces on the body? Do you consider long-toss with arc throws, on-a-line, or both? Pitchers make a living throwing a baseball, so I encourage them to throw as often as possible. With the easy access of quality coaching across the country and such great resources as the internet so readily available, it seems like in this day and age most pitchers are very educated when it comes to knowing their arm, and knowing whats best for it. Albert- wed have you use both the weighted and the regular baseballs in these long toss sessions. Light-intensity (50-65% of max heart rate) jump rope. As a reminder, long-toss as a year-round or programmed arm care has not been researched. 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. 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 Weather and travel restrictions tend to be the two big problems that come to mind. In reality, this or any discussion about long-toss is somewhat flawed because long-toss should change depending on what your goals are. Similar to a baseball the heavier weighted balls can be thrown at 50-75% RPE into the net to get a stretch. Pro Batter Sports I actually helped develop the most popularly utilized long toss rehabilitation programs used by Dr. James Andrews and I published these programs in the Journal of Orthopedic and Sports Physical Therapy over a decade ago. The fact is that there is a good chance many of these arguments are talking past one another. Ball velocity and elbow torque may increase as throwing distance is increased and in some situations are in excess of the magnitudes in actual pitching. It seems like everyone on the internet has a long toss program that guarantees to increase your pitching velocity. Long toss is a great way to strengthen your arm, but its not the only way. Friday, Saturday, and Sunday are game days. Rightafter team stretch and before catch, do the following: Simulated Long Toss Indoors Possibly Necessary. Extension toss is mostly an expedited way to activate your arm and get a feel for layback. Marcus Elliot, MD, Director of Sport Science and Performance. Long tossing to 180 feet and beyond increases this stress more than pitching off a mound. Your arm will eventually reject you." Some prefer to stay away from long-toss because they believe its too stressful. 1st and 10 at OLE44. Heres how your workout program in the early pre-season should be built: This phase incorporates very intense training with heavy weights, so you should learn proper form not to injure yourself. 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. In this program, Friday, Saturday, and Sunday are game days or alternatively pitch days. In fact, I published a few years ago that Major League Baseball pitchers lose between 3-4% of rotator cuff strength over the course of a season, and that is with a well designed strength and conditioning program. Pitchers and pitching coaches (PCs) generally agreed on the distance of long-toss, which makes sense since most pitching coaches were at one point pitchers. He sees the rash of Tommy John surgeries. Even though my previous research confirmed what I strongly suspected, I thought with the 2014 MLB Draft right around the corner, it would be interesting to reach out to even more college programs and a broader sample of many of the top rated pitchers in the upcoming 2014 MLB Draft to see if this trend of individuality and distance throwing (long toss) continued (these results can be found at the end of this article). Or just extension to 90ft, then switch to baseball and continue extension? Additionally, coach Johnson discusses common arm injuries and gives you certain stretches that will help prevent such injuries. College National Preview, Jan. 5, 2018 Section B Players should focus on body weight mastery and technique before adding external load. Through research and experience, about a third of MLB organizations mandate a throwing program that places restrictions on time allotted for throwing (i.e. 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. For those answers that werent available, they are denoted by n/a. Find out what kind of throwing program is being implemented by the coach in that program. An interval-throwing program can be simplified to a scheduled-throwing program often used post injury to help a player return to previous levels. Long toss programs have become one of the most popular forms of baseball training over the last several years. These have been mostly incorporated in the programs I have listed earlier. Its also a great time for focused, submaximal throwing work. I want to know why their arm may be so well conditioned, durable, strong, free and accurate. Thank you. Remember that some teams are much more progressive with their throwing programs while others have organizational restrictions to 120 feet. 402-649-1461, dirk.chatelain@owh.com, twitter.com/dirkchatelain. With more general warm-ups happening at team events, focus on arm-specific warm-ups. Even though my previous research confirmed what I strongly suspected, I thought with the 2014 MLB Draft right around the corner, it would be interesting to reach out to even more college programs and a broader sample of many of the top rated pitchers in the upcoming 2014 MLB Draft to see if this trend of individuality and distance throwing (long toss) continued (these results can be found at the end of this article). 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. And this is clearly evident by the fact that both programs have essentially the same parameters in place a set amount of time or throws at specific, predetermined distances (60 ft, 90 ft, 120 ft 90 ft and 60 ft). 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. To follow this up, I will write an article soon on what I believe long toss is actually doing and why it may be beneficial to include in baseball training programs, if designed appropriately. 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. One came to the conclusion that long-tossing was more stressful than pitching while the other concluded that there were similar loads. Home Blog Amateurs How to Long Toss on a 120-Foot Throwing Program. Having more pitches in a players repertoire can help them to become a well-rounded pitcher, and potentially decrease the risk of injury associated with throwing high velocity fastballs. It is a relationship there is a constant, open line of communication with mutual interest. We train the arm to throw hard.. Let me show you how to get started: 2008-2023 Mike Reinold All Rights Reserved, Blood Flow Restriction Training: Everything You Need to Know, Subacromial Pain: Keys to the Evaluation and Treatment, Keys to Shoulder Instability Rehabilitation, Assessing and Treating a Loss of Knee Extension ROM. In these situations, the net result is that pitchers no longer have a voice with regard to what got them there. Do you consider long-toss with or without a crow-hop? Thx. You should develop consistent throwing habits, too. Now you know how to long toss, but what is the reason behind why you should use it in your training? July 15, 2022. Student Athlete Community Service Network A comprehensive, balanced pitcher program also includes exercises that maintain joint health, function and mobility. So if you can throw to 120 feet, you can technically handle the stress of throwing off a mound. 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, One came to the conclusion that long-tossing was more stressful than pitching, reading the blog articles we have pertaining to strength, Pulldowns: The What, Why, and When - Driveline Baseball, Is Long Toss with Weighted Baseballs Less Stressful on the Arm? Baseball Coaches Assn. Getting greedy. I wrote this article for one simple reason there is no such thing as the best baseball long toss program. Flat-ground throwing is commonly used for training and rehabilitating baseball pitchers and position players. NASHVILLE, Tenn. - Junior Kumar Rocker went the distance on Friday evening, as the second-ranked Vanderbilt baseball team downed No. Challenging the core in multiple directions with planks, side planks, glute bridges and medicine ball throws will ensure that the pitcher can use the whole body in an efficient manner. PYT Sports Remember that some teams are much more progressive with their throwing programs while others have organizational restrictions to 120 feet. High velocity can attract the eyes of college and professional scouts, however the relationship between velocity and performance in Major League Baseball is relatively weak. Throwing Routine Results 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. On the other hand, the relationships between increased velocity and increased elbow stress and elbow injury are strong. This data is available here, it was collected as a part of Drivelines Open Data Project & comes from Dan Kopitzke of K-Zone Academy. Saying you do or do not like long toss is like saying you do or do not like Pizza. San Antonio, TX. Take care of your mind on and off the field with a progressive and easy-to-implement Mental Training program. 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. Youll have to do some trial and error yourself to determine what works for you the best. During extension, the goal is to get warmandloosen the arm. This is an important concept to understand as young baseball players are hearing that long toss increases velocity and assuming that the more they long toss, the harder they will throw. Beranda 13 Baseball long Toss. He now chases the dream to become a part-time Jedi Master like Gandalf. Its also a great time for focused, submaximal throwing work. An overall program combines the workload from all throwing (bullpens, pitches in game, warmup throws, weighted balls, long toss, etc.). Still, I will provide you with some training program examples to at least give you a foundation for designing your own workout routine. While long tossing is important, it is also often blown out of proportion. 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. Why Is Outside Strike Missed So Frequently? Lets look first into what the study shows us: 269 pitchers, 19 pitching coaches, and 31 athletic trainers replied to the survey. Load: 80-90% of your 1-rep max. Pitchers should maximize their performance and safety by optimizing their mechanics and including a variety of off-speed pitches. 5-9 170 L/R. Moderate-intensity (65-75% of heart rate max) jog. Compression weighted ball throws have a specific development function. From what I began to ascertain, both the Kerlan/Jobe and ASMI medical centers came up with a similar plan for their post surgery throwing program. This site uses Akismet to reduce spam. It takes a lot of work and training. That is a big difference. However, such increases in ball velocity and elbow torque are not seen when flat ground throwing is without a run-up or is with a pitching motion. Soon Fulmer is almost at the warning track in the left-center field gap, a full 300 feet away, playing catch with Stone. There is a time and place for long toss, but this needs to be treated like pitching and considered in the overall equation for overuse. Ill give you a few suggestions and tips below. Though you may have many stops along the path, your arm is always with you. 10 Commodores toss 12 Ks to take down Texas. But both studies only investigated long-toss that was hard on-a-line.. This is especially true for those pitchers that are accustomed to long distance throwing, or long toss. Similar to a baseball the heavier weighted balls can be thrown at 50-75% RPE into the net to get a stretch. Though you may have many stops along the path, your arm is always with you. I don't stop at 120 feet, I throw it as far as I can." Or train boldly. Back in Nashville, Fulmer and Stone the most impressive of Vandys long tossers train on a football field. 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." In this case, long-tossing before a game can often mean throwing as far as a pitcher feels comfortable before a start. In fact, today, mental skills coaches in MLB are valued more than ever. This. 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. 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. - TheChampLair.com, noticeably increase the mean throwing velocity, running drills to improve speed in players, A 2007 study published in the Strength & Conditioning Journal, Top 25 Greatest Players in Boston Red Sox History, Dumbbell squats with rotational swings right and left as you go up. I know from my experience with elite level pitching that your ability to repeat your mechanics over and over again is one of the most sought after skills and something the separates the elite from everyone else. Coach Johnson does a good job explaining what they do and implies theres more detailed visual explanation at the end of the DVD. 8. Rehabilitation Program Likewise, they almost assuredly needed to be in an environment that gave them the freedom for their arm to thrive (which is why I felt it was so important to find out what kind of environment the college programs were providing). The intent of this article is not to offer an opinion on whether or not long toss is appropriate, safe, effective, or anything else. Ive also provided a few questions for your own consideration as we look at these study results. Big League Chew Bubble Gum Diamond Sports Athletes will be putting these balls on a line as they close the gap with their throwing partner. Cool down at 45 feet for 1 minute, working on spins. To 100 feet. 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. The vast majority (if not all) of MLB coaches incorporate running drills to improve speed in players. I can save you $100 on the activation fee! Finally, the research paper suggests the following strength training exercises for weight training. And here are the exercises that you could perform in this phase: In-season training should be more specific to the game of baseball and incorporate relatively little strength training. Each phase lasts approximately 10-14 days. Age and maturity (something you cant control). Because of the increased risk for injury, pitchers should be cautious about weighted ball programs. The driver calls on the entire body to participate in the motion, building strength and flexibility. Thus, when I meet someone new, the first thing I want to know is how they train I want to watch them throw and get a feel for their movements and mechanics before saying anything. Video Format: We laugh back! Well talk more about this in my last point below. Now young baseball players are competitively pitching and then long tossing both during the inseason and offseason. Try to throw with a limited arc on the baseball, and use proper throwing mechanics by taking a small crow hop with each throw. It should incorporate plenty of recovery workouts as well. You could take a whole row of hurlers, and each one would do something a little differentwho in the whole universe wants cookie-cutter, robot pitchers? To me, this implies you need to have less rotational motion to throw the ball for maximum distance. So, back in 2012, I decided to do some research to try source the origin of this throwing program. Remember that pitching for more than 8 months out of the year increases your chance of getting injured by 5x! Extreme long toss, Vandy pitching coach Scott Brown calls it. Stat Roundup: Saturday, Feb. 25 Top Performers. In a time- or distance-restricted environment, you must be creative about your throwing phases, but you can still get work done that will approximate those stimuli. And if you get suggestions from a coach that feels right, utilize those resources. He then goes over foam rolling exercises which help muscles recover, improve mobility and reduce aches and pain from competition. 2009;1(2):145-153 Axe MJ, Snyder-Mackler L, Konin JG, Strube MJ. It can be performed in the off-season and in-season, as a general maintenance throwing program. Interval-throwing programs can be considered similar to on-ramping; the goal of both is to prepare for higher-workload safely. With circuit training, you may rest 30 seconds between exercises within a circuit, as well as rest 2-3 minutes between circuits. And that includes making the best of a bad situation. During extension, the goal is to get warm and loosen the arm. Brown swears by it. 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. He means to reach his goals by sleeping 14 hours a day and eating pineapple pizzas. Looks to impact the baseball with every swing; lefthanded bat speed/strength combo stands outs; 14u HR Derby champion, top of class power. 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. 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. Get back in here. . It seems like the argument isnt entirely as simple as you should long-toss vs you shouldnt longtoss.. He shows you the exact mechanics of each stretch including how to do the stretch correctly vs. incorrectly. Over the last 17 seasons, 11 Vanderbilt pitchers have been selected in the first round of the Major League Baseball Draft: 2004: LHP Jeremy Sowers -- Cleveland Indians -- 1st round, 6th overall. It's also a great time for focused, submaximal throwing work. 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. Pitching gurus like Ron Wolforth and Alan Jaeger say long-toss strengthens the body if done properly. I want to know their throwing. Rethinking the Long-Toss Research There are two biomechanical studies on long-toss that are out right now. Your athletes wont have a opportunity to judge distance, but they will be able to judge effort and throwing angle. If youbelieve adding velocity could be critical to your success,check out my proven programsfor pitchers of all ages. The main throwing phases of Alan Jaegers long toss program are the extension or going-out phase and the compression phase. Some MLB coaches also incorporate Olympic-style lifts most importantly, the squat (and its variations) and lunges into their training programs. As this study points out, very few people agree on a single definition of long-toss. A description of proper pitching biomechanics can be found here. Likely. Thank you Alan for your tireless hard work and dedication to a sport we all love. Whoever makes the most field goals from the opposite goal line wins, Stone said. (renews at {{format_dollars}}{{start_price}}{{format_cents}}/month + tax). Here Is The Answer. The results are listed below in the following format: Name, School, Off-Season Maximum Distance (in feet) and how many throwing sessions at there maximum distance per week (x), In Season Maximum Distance and maximum distance throwing sessions per week (x), and the amount of years theyve been on this routine. Southern California, Stony Brook, Tennessee, Texas, TCU, UC Irvine, UCLA, UC Santa Barbara, UC Berkeley, Vanderbilt, Virginia Tech, Washington, Washington State, Wichita State. All of these are going to be different just like whether or not athletes throw on-a-line or use a crow-hop. He had this basic premise: every pitcher has a natural motion, and whatever that motion was, that was what he would work with. Open up Coach Johnson's 'tool shed' and choose from a variety of quick feet and mobility drills to finish your warm-ups. The easy long toss program is used to stretch out and massage the arm.

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