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 (90-100% intensity):
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: