Category: None

Notes – Must Read:

• 10-15 minutes typical for long toss
• Long toss includes stretch out (going out) and cool-down (coming back)
• Your max long toss distance below is determined by your max velo off the mound and intensity for the day
• Get air underneath throws during stretch-out phase
• More change-ups at farther distances
• Use cool-down phase portion of LT (in) to work on off-speed

Pre-Throwing:

• Pre-Throwing Routine

Plyo Balls (90-100% intensity):

• Marshalls
  
  • 2 lbs. / 10 reps
  • 1 lbs. / 10 reps
• Walking Torques
  
  • 9 oz / 10 reps
  • 7 oz / 10 reps
• Lead Leg IR
  
  • 9 oz / 2 reps
  • 7 oz / 2 reps
  • 5 oz / 2 reps
  • 3.5 oz / 2 reps
• Step Behind Drill
  
  • 9 oz / 2 reps
  • 7 oz / 2 reps
  • 5 oz / 2 reps
  • 3.5 oz / 2 reps

Long Toss w/ 5 oz. Baseball (10-15 minutes):

• Stretch-out Phase (going out)
  
  • Distance Guide
    • Max velo 95 mph – 325 ft. max distance
    • Max velo 90 mph – 300 ft. max distance
    • Max velo 85 mph – 275 ft. max distance
    • Max velo 80 mph – 250 ft. max distance
  • Throws
    • 3 initial throws at 60 ft.
    • Begin at 60 ft. then advance at 10-12x at increments of approximately 15-25 ft. each, to get to your max distance
    • 3 throws at every increment
• Pull-down Phase (coming back)
  • Distance Guide
    • Work your way back from your max distance above at 15-25 ft. increments
  • Throws
    • 1 throw at each increment
• Cool-down Phase (off-speed pitches)
  
  • 70 feet / 10 throws
  • 60 feet / 5 throws

Post Throwing:

• Post-Throwing Routine

Pre-Throwing:

• • Pre-Throwing Routine

Plyo Balls (55-65% intensity):

• • Marshalls
    
    • 2 lbs. / 10 reps
    • 1 lbs. / 10 reps
  • Reverse Throws
    
    • 2 lbs. / 20 reps

Light Catch:

• • Light catch at 50% effort – No more than 30 throws

Post Throwing:

• • Post-Throwing Routine

Notes – Must Read:

• 10-15 minutes typical for long toss
• Long toss includes stretch out (going out) and cool-down (coming back)
• Your max long toss distance below is determined by your max velo off the mound and intensity for the day
• Get air underneath throws during stretch-out phase
• More change-ups at farther distances
• Use cool-down phase portion of LT (in) to work on off-speed

Pre-Throwing:

• Pre-Throwing Routine

Plyo Balls (60-70% intensity):

• Marshalls
  
  • 2 lbs. / 10 reps
  • 1 lbs. / 10 reps
• Walking Torques
  
  • 9 oz / 10 reps
  • 7 oz / 10 reps
• Lead Leg IR
  
  • 9 oz / 3 reps
  • 7 oz / 3 reps
  • 5 oz / 3 reps
  • 3.5 oz / 3 reps
• Step Behind Drill
  
  • 9 oz / 3 reps
  • 7 oz / 3 reps
  • 5 oz / 3 reps
  • 3.5 oz / 3 reps

Long Toss w/ 5 oz. Baseball (10-15 minutes):

• Stretch-out Phase (going out)
  
  • Distance Guide
    • Max velo 95 mph – 290 ft. max distance
    • Max velo 90 mph – 265 ft. max distance
    • Max velo 85 mph – 240 ft. max distance
    • Max velo 80 mph – 225 ft. max distance
  • Throws
    • 3 initial throws at 60 ft.
    • Begin at 60 ft. then advance at 10-12x at increments of approximately 15-20 ft. each, to get to your max distance
    • 3 throws at every increment
• No Pull-down Phase
• Cool-down Phase (off-speed pitches)
  
  • 90 feet / 10 throws
  • 75 feet / 10 throws
  • 60 feet / 10 throws

Post Throwing:

• Post-Throwing Routine