PITCHER LONG TOSS PROGRAM Weeks 1 3 5 7 9 EVERY THROW HAS A - - PowerPoint PPT Presentation

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PITCHER LONG TOSS PROGRAM Weeks 1 3 5 7 9 EVERY THROW HAS A - - PowerPoint PPT Presentation

Nov 06, 2022 155 likes •292 views

PITCHER LONG TOSS PROGRAM Weeks 1 3 5 7 9 EVERY THROW HAS A PURPOSE 1 . Use a good arm action with extension and get out over a bent from leg. 2 . Option to work on CHS from 90 100 3 . Importance of flat ground at

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SLIDE 1
  • PITCHER LONG TOSS PROGRAM

Weeks 1‐3‐5‐7‐9

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SLIDE 2
  • EVERY THROW HAS A PURPOSE
  • 1. Use a good arm action with extension and get out
  • ver a bent from leg.
  • 2. Option to work on CHS from 90’‐100’
  • 3. Importance of flat ground at the end of

the long toss. One pitcher gets down like a catcher and the other works on something specific.

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SLIDE 3
  • LONG TOSS ROUTINE

2 MIN : 30’‐60’ stay square to target and remain stationary. 3 MIN : 60’‐90’ 3 MIN : 90’ Must use drop step. Keep hips lined to target. 3 MIN : 120’ To individuals maximum distance. Good carry and proper mechanics. 3‐5 MIN : 60’ Flat ground. Pitchers option on which specific pitches to work on.

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SLIDE 4

This is a guideline with room for some flexibility Good focus and concentration on this 15‐20 minutes a day will carry over to more quality strikes and consistency during the games.

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SLIDE 5

PITCHER LONG TOSS PROGRAM Weeks 2‐4‐6‐8‐10

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SLIDE 6

* Monday Strech run 10/12 min Agility condition throwing 45 to 90 FT (soft ball)working in mechanic flat ground 10 pitch fb/ch condition program 12 Sprints 120 FT gym * Tuesday Strech run 10/12 min Agility condition not throwing working in delivery (shodown towels drill) condition run 12 min free

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SLIDE 7
  • * Wednesday
  • Stretch
  • run 10 / 12 min
  • Agility condition
  • throwing 45 to 120 FT
  • condition program
  • 10 poles
  • * Thursday
  • Stretch
  • run 10/12 min
  • Agility condition
  • not throwing working in delivery
  • (showdown towels drill)
  • condition run 15 min free
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SLIDE 8
  • * Friday
  • Stretch
  • run 10/12 min
  • Agility condition
  • throwing 45 to 90
  • 10/12 min all pitch pen
  • condition run 10 min bleachers
  • *Saturday
  • run free 25 min
  • * Sunday
  • OFF.
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SLIDE 9
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SLIDE 10

* Monday Stretch run 10 min Agility condition throwing 45 to 120 FT transfer practices 12/15 min hitting in the cages batting T in and out side drills condition final action and reaction exercises * Tuesday Stretch run 10 min Agility condition throwing 45 to 90 ft working in moving to second base (towel drill) soft toss 10 Sprints 90 ft

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SLIDE 11

* Wednesday Stretch run 10 min Agility condition throwing 45 to 120 ft receiving and blocking practices free swings on the cages condition final action and reaction exercises * Thursday Stretch run 10 min Agility condition throwing 45 to 90 FT practices mechanic to second base whit towel soft toss 10 Sprints 120 ft

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SLIDE 12

*Friday Stretch run 10 min Agility condition throwing 45 to 120 ft. make 10 throw to second base free swings on the cages action and reaction exercises * Saturday run 20 min free

  • Sunday

Off

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SLIDE 13