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"I'll start playing long toss in January. If I can
throw it 200 feet, I try to throw it 300 feet. I don't stop
at 120 feet, I throw it as far as I can." - Greg Maddux,
Atlanta Braves
"Without the opportunity to long toss the arm isn't
able to gain the strength, length, and endurance it needs.
Your arm will eventually reject you." - 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." - Barry Zito,
2002 Cy Young Winner
 TRAINING
WITH WEIGHTS
You should be working out at a gym 2-3 times per week.
If you are involved in a high school sport you must try
to weight train when you are able. Basically, your workout
should consist of working your legs, back, chest, shoulders,
and core. Here are some exercises that target certain areas
of the body. The body performs best when it is ready for
physical activity. You can make yourself ready by training
with weights -- now.
The Push - Pull workout is a good way
to train. Basically on day one you train
all the pushing muscles (Quads, glutes, calves, chest, shoulders,
and triceps). Day two you train all the
pulling muscles (Hamstrings, back, traps, and biceps). A
third day would consist of cardio, rotator cuff, and core/abdominals.
Day 1: you will be working all the pushing muscles –
Quads (front legs), Calves, Gluteus(Butt), Chest, Shoulders,
Triceps.
DAY 1 PUSHING
Warm up
Exercise Repetitions Sets Rest Between Sets
Bicycle crunches 15 3 30 sec.
Front plank 30 sec hold 3 30 sec.
Side plank 30 sec hold 3 none
Prone knee to chest 15 3 30 sec.
Arm circles 20 3 30 sec.
Superman 15 3 30 sec.
1 foot reach 12 3 none
Bench squat 15 3 30 sec.
Leg swings 10 3 none
Inchworm 12 3 30 sec.
Butt kicks 15 3 30 sec.
Rotator cuff 10 3 30 sec.
Station exercises Repetitions Sets Rest Between Sets
Leg Press 10 3 1 min.
Flat Push 10 3 1 min.
Standing DB OH Push 10 3 1 min.
Lateral raise 12 3 45 sec.
Front Raise 12 3 45 sec.
Glute Press 10 3 1 min.
1 Leg Standing Calf Raise 12 3 45 sec.
Day 2: you will be working all the pulling muscles –
Hamstrings (back legs), Back, Trapezius, Biceps.
Warm up Exercise Repetitions Sets Rest Between Sets
Bicycle crunches 15 3 30 sec.
Front plank 30 sec hold 3 30 sec.
Side plank 30 sec hold 3 none
Prone knee to chest 15 3 30 sec.
Arm circles 20 3 30 sec.
Superman 15 3 30 sec.
1 foot reach 12 3 none
Bench squat 15 3 30 sec.
Leg swings 10 3 none
Inchworm 12 3 30 sec.
Butt kicks 15 3 30 sec.
Rotator cuff 10 3 30 sec.
Station exercises Repetitions Sets Rest Between Sets
Pullup 10 3 1 min.
Cable pulldown 10 3 1 min.
1 arm standing cable row 10 3 1 min.
Hamstring curl on ball 10 3 1 min.
2 hand 1 leg reach 10 3 1 min.
Hi Row 12 3 45 sec.
THROWING
Off Season Long Toss Program
Often players will ask coaches, "How do I increase
velocity?" There is no easy answer to this question.
However, with sound mechanics, good genes, a great work
ethic, and long toss program "throwing harder"
is quite possible. The following is a long toss routine
which high school players should do at least 1-2 times a
week during the winter.
Warm up and play catch
Throw at 60 feet for 4 minutes
Throw at 90 feet for 3 minutes
Throw at 130 feet for 2 minutes
Throw at 160-180 feet for 2 minutes
Cool down at 45 feet for 1 minute
Be sure to throw with a limited arc and use proper throwing
mechanics. It's not a problem if a player has to bounce
the ball to his or her partner. After a couple of weeks
with this routine you'll be amazed at the improvement. Make
sure you ice after throwing when needed. Off season and
preseason long toss programs may increase the distance but
take at least 2 weeks to progress to a long distance.
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For more information, please contact Coach
Simmons, or call 508-693-1033 ext. 247 |