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:
Plyo Balls (60-70% intensity):
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:
