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

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

• 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.

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.

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

* 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

• * 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

• * 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. -

* 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

* 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

*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