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So, how far can you throw a baseball? Pulldowns are one way to let an athlete train in a loose and free environment. Does long toss make you throw harder?
This means that a properly structured training period following an assessment and on-ramping program can really lead you down the right path of velocity development. Better external rotation. I had a discussion with Dr. Fleisig and Dr. Andrews about this concept and the analogy that was used was rather alarming – You can observe a group of Little League aged kids smoke a pack of cigarettes a day and none of them will likely get lung cancer while in Little League, but they may one day. Long toss is another essential if you want to throw a baseball further. The short answer is that it does a good job of predicting long toss velocity. Drive with your legs & lift with your fingertips to get the ball home with as little arc as possible. There is a time and place for long toss, but this needs to be treated like pitching and considered in the overall equation for overuse. However, losing weight may have meant a loss in upper body strength or overall linear mass moving down the mound- ultimately leading to lower throwing velocities. We know that heavy strength training will aid in gaining eccentric strength and explosive speed, but are they the best methods of measuring to see how well we can throw? Source – Does Long Toss Stretch the Arm Out? An important piece of this data for this program was to learn more about the athletes that have big or small gaps between pulldowns and mound velocity.
Professional pitchers predominantly use the subscapularis and latissimus dorsi for acceleration, whereas amateurs use more of the rotator cuff muscles with an active pectoralis minor and a relatively quiescent latissimus dorsi. I continue to discover, through my research here at, that many of the conventional wisdom that is being coached today is just bogus. Videoing, assessing, and communicating the movement patterns doing pulldowns is one of the best ways you can teach an athlete to move more freely. Long toss teaches lots of good things – how to use the legs, go uphill, stay closed, use the front side, and be accurate over long distances.
Among pitching coaches, the 95% confidence-interval ranged from 155 to 200 feet. This is not based on opinion, I have proof. Adam says, about training with ATP, "I've become stronger and more stable. So, a pitcher with a max velo of 90 mph will have a different stretch-out (extension) distance than one who throws 85 mph. Realize that the pitch count guidelines that were developed by Little League and USA Baseball are designed to prevent injuries by avoiding overuse. Baseball is a sport with unique movements and training demands: Most mechanical issues - and lack of velocity - is a direct result of an athlete's mobility or strength. Same goes for long toss. "If I can name one thing that contributed most to my increase in velocity, it would be long toss. "
I certainly don't think so! We generally use a maintenance 1 (long-toss, extension only) or maintenance 2 day (long-toss, extension and compression throws) in the middle of the week. Is long toss good for Velo? A message from Steven Ellis. 6mph on mound (20 pitchers). Mark out different locations on the net that you are throwing into and monitor the volume of throws into that location. Structured weight training program that includes 2-4 days a week.
When asked to throw as far as they could, with a crow hop and with no restrictions on the amount of arc on the throw, pitchers averaged a throw of 264 feet, far below the recommendations seen in some baseball training programs. A training environment must push the stimulus to or slightly past limitations so the body can adapt to higher levels. Throwing a baseball a far distance takes strength, explosiveness, and flexibility. If you're skeptical as to whether or not the proper warm-up can have an impact on your showcase performance, check this out: Your thoracic spine – or upper back - is an enormously important area to have mobility in if you're a baseball player. The opposite can be said for heavy strength training exercises. One of the most common disputes I hear from advocates of long toss programs is that throwing to 120 feet isn't long enough. I was topping at about 265 feet today (~88 yards). The arm speed of a pitcher is applied to the baseball as two products: linear velocity and spin (rotational velocity). Train like crazy to enhance heavy strength numbers, eccentric strength and high velocity numbers. After following the 90 mph formula for 6 months to a tee, I went from 86 to 91 and just recently committed to play d1 baseball at Marshall. Everyone asking these questions wants to hear that if they just hit some arbitrary weight room numbers, that will equate to throwing hard. Ages 9-10 – 75 pitches per day. There is a risk / reward equation with long tossing to 180 feet, but this equation appears to heavily lean towards the risk when throwing further. During the on-ramp we are also trying to adjust any mechanical issues that we know are present.
On a related note, baseball and softball players are rarely pushing off one leg at a time. Thus, the current study did not indicate that particular throwing distances were superior in training to increase ball velocity. If you watch closely, his transfer doesn't really improve, but his arm path does. Even though long toss is a fairly popular tool among players and coaches, the researchers found that the definition of long toss varied between players, coaches, and trainers by a substantial margin. I'm a proponent of long toss as a training tool. What is Long Toss in baseball? "My son has gained 15 pounds but his throwing velocity hasn't gone up. For this experiment, parameters were set to: - Launch angle: 30 degrees. 5 power to weight ratio would be an accurate requirement for a pitcher to have the power to produce a 90+ mph fastball. Think about the way baseball and softball players move: it's a sport of lateral and rotational motions.
Athlete testimony: "Dr. Heenan, I just wanted to thank you for making your research and knowledge known to the public, it is liquid gold. There was significant differences in torque in all groups except for the farther two distances of 37m and 46m. This means that while a shared meaning could be useful, the definition of long toss is going to depend on individual needs. At 120 feet, the forces observed are similar to pitching. Namely, pitchers with high ball velocity had greater maximum shoulder external rotation, forward trunk tilt at the time of ball release, and lead knee extension velocity. Also, the type of long toss will change depending on daily training goals and whether athletes are in- out of season. For the 182 pitchers I looked at, the average fastball velocity came out to 91. We need to gauge our training against something high velocity that is closer to throwing a baseball to ensure that training is creating those specific adaptations necessary to throw hard. If no progress has been made, shift something in training to something that you feel was lacking. You need to understand this too.
However, don't be a complete fool when viewing his, or other coaches' work. Arm slot also decreased as throwing distance increased. We'll talk more about this in my last point below. Training everything to fire in-sync, full speed certainly aids the body's ability to do so on the mound, but it may be helping pitchers train something else. An average changeup for this age is approximately around the 50-60 mph mark. If you want to throw a baseball 300 feet the best way to do so is to have a consistent long toss program over a period of several months and try and measure your distances every time you long toss.
It takes a considerable amount of time and effort spent in training to load more weight on the bar once an athlete has gotten past the "beginner gains" phase. To also see the High Toss drill and Long-Distance pitching in action, check out our Speed Builders Series video and workbook! The biggest variable we see is arm slot. All things must be considered. We encourage our pitchers to listen to their arms and monitor distance and intensity strictly based off how they are feeling throughout the week. Similar to overload Weighted Ball training, we don't always see velocity relatively increase simply because a heavier ball is thrown hard.
When muscles contract rapidly, we see very high levels of rate coding and low levels of Actin-Myosin cross-bridges and antagonist muscle activation. A longer throw requires more muscle recruitment of the lower half to reduce the amount of stress on the throwing arm. Progressive loading of the elbow and shoulder is needed to increase work capacity and velocity. What exit Velo do you need to go D1? Granted, the emphasis here should be on improvement, not an arbitrary number.
The results were staggering. However, if you are somewhat athletic and have decent arm strength, a long-term arm strengthening and fitness program could allow you to throw 90MPH. Claim Your Free 7 Days Training Now! Sean worked his butt off to make some serious gains in his mechanics and velocity as you can see. This information is key and should lead to adjustments in programming for each individual athlete.