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Getting Arm into Shape During the Year
LONG TOSS
Long toss is one of the most IMPORTANT things a pitcher should do. It is the single most important workout to INCREASE VELOCITY. It also shortens recovery time after a pitching start.
Here is a description of a standard long toss workout:
Pitchers start 50 feet apart and gradually back up to a distance just beyond what they can throw in the air. After 10 throws at the maximum distance @180 feet, pitchers work their back in slowly, with 40-50 throws usually adequate to stretch the arm. However , in the off season, when a pitcher is trying to develop arm strength, more repetitions are required--up to 100--with one third of those being at the maximum distance.
Unless injured, pitchers should long toss at least every other day. In season, pitchers may want to cut down the number of long tosses. Off season, should long toss every other day AND increase the repetitions to develop arm strength.
Long tossing the day after pitching a game stretches out the arm and helps with blood circulation in the arm. This helps shorten the recovery time.
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