Jaeger Sports Long Toss Program Pdf

Jaeger sports long toss program pdf

However, what variables do seem to apply to nearly all pitchers is, 1 the amount of rest a pitcher needs to take after a long season, 2 their approach toward their off season throwing program and, 3 the integration of their off season throwing program into their season.

Knowing when to shut down after a demanding period of time and how to best prepare the arm in the off-season is the key to maximizing a pitchers health, strength, endurance and recovery period in season. Without well timed rest and a clear intention of how to best prepare the arm in the off-season, pitchers may wonder why they are lacking endurance or velocity in season, or even worse, why they may be breaking down.

This is the focus of this article. It is very important to keep the pitchers off the mound because the arm is best developed by conditioning without any unnecessary demands on it during the rebuilding phase. There is nothing more important than establishing this week training window after proper rest. What matters most is what the pitcher does in this week window leading up to the first bull-pen, and understanding how to maintain or strengthen this base throughout the remainder of the Fall, Winter and Spring.

The Throwing Program

The desired rest period of the pitcher, along with the week window of conditioning is the single most important factor in determining the pitchers health, strength, endurance and recovery period for the entire year season — or until that point in which he feels he needs another significant break rest , and begin a new conditioning cycle.

The primary goal of our throwing program is to build an extremely strong base or foundation, progressively. In essence, listening to your arm means to let it guide you — to follow it. As opposed to having a throwing program with a predetermined limit on how many throws you are to make, or for how many minutes you are to throw for, our philosophy is based on learning how to trust your arm by listening to it — allowing it to dictate the pace, amount, and distance of throws for that day.

Jaeger Sports Safety Video: Getting Started

I love the metaphor of allowing your arm to take you for a walk. Since your arm is your lifeline as a baseball player, there could be nothing more important than being in tune with it. This is what happens when you learn how to listen to your arm and let it dictate the pace. Only your arm knows from day to day what it needs, and by eliminating predetermined restrictions on your arm, your arm will probably surprise you as to how many throws it wants to make each day, and how many times a week it wants to throw.

This is conditioning at its best because we are allowing the higher intelligence of the arm to guide us, and you will almost assuredly find that the more you allow your arm to throw smartly and progressively , the more your arm wants to throw.

The arm will tell you what to do from day to day, and even throw to throw. Our off-season throwing program is based predominately on weeks of Arm Care exercises Surgical Tubing and Long Toss.

Again, it is crucial for pitchers to stay off the mound during this period. As you will see below, I have broken down our Throwing Program into 3 phases. Each phase lasts approximately days.

Naturally, if a pitcher is truly listening to his arm, these increments may fluctuate. Phase 1: Stretching Out Days. Before each day of throwing, we have our guys go through a very thorough arm circle forwards and backwards and surgical tubing program.

Focus on stretching, flexibility, range of motion, freedom, breathing and proper technique when doing these exercises. Symbolically, your first days of throwing should also follow this same mentality: stretching, loose arm action, range of motion, freedom, and so on. In this day period, the goal is to build endurance and distance through the Stretching Out phase of Long Toss Long Toss is broken down into 2 parts: Stretching Out as you move away from your throwing partner, and Pulling Down or Strengthening as you move back in toward your throwing partner.

Inseason Throwing Program for Relief Pitchers

Stretching out means just that — maintain loose, relaxed arm action, put some arc on the ball and gradually move away from your throwing partner. Simply move away from your throwing partner each time you begin to sense that you are going to throw the ball over your partners head. Go out, each day, as far as the arm wants to take you that day — and stay at your furthest distance that day as long as your arm feels like it.

There is no need to come back into your partner with any aggressiveness for the first two weeks of throwing — this will come in Phase 2, the Pull Down or Strengthening Phase. Again, always listen to your arm.

Though Day 1 may only be 5 minutes of throwing out to 60 feet and Day 2 may be only 7 minutes of throwing out to 90 feet, by Day 8 or 9, you may be out to feet or more for 20 minutes of throwing again based on the arm strength of that pitcher. By Day 12, 13, 14, that same pitcher may be out as far as feet or more for 30 minutes. The beauty of going out each day without the demands of bull-pens, etc.

This is where many pitchers, who have never truly built their arm the correct way in the off-season, may have a pleasant surprise waiting for them. For these pitchers, and even pitchers who have been on a good throwing program, they often find themselves pushing beyond distances they thought they had in them. For example, in the case of a pitcher who throws 90 mph but has never thrown beyond feet or used surgical tubing, I could see where his foot throw could turn into , , maybe even feet over time.

This is where we bring a stretched out, well conditioned arm from Weeks 1 and 2 into the more aggressive and explosive throwing dynamic of the arm into weeks 3 and 4. Once the base has been built through the stretching out phase, the arm is in a great position to work from and strengthen this base through the Pull Down Phase of long toss.

Inseason Throwing Program for Starting Pitchers

Because the first two weeks have created such a strong foundation, Weeks 3 and 4 deepen this base because each pitcher will actually go through the conditioning phase of Arm Circles, Surgical Tubing and the Stretching Out phase of Long Toss before the pull-down or aggressive throws that are made coming back in toward your throwing partner.

We want them to come back toward their throwing partner 10 feet per throw or so, with the same dynamics they made with their furthest distance throw that day e. We just want them to start getting downhill without decelerating their arm. We also want them to understand what it means to maintain a loose and relaxed arm action loose and relaxed mind as they make their way back to their throwing partner.

For the first few days of Week 3, there may only be pull downs after the pitcher has peaked out to his furthest distance on that given day.

Regardless, Week 3 and 4 are very personal.

Jaeger sports long toss program pdf

Each pitcher may respond differently. Some may throw a lot on the first day of their pull downs, and then only want to go out to feet the next day and not pull down at all.

Jaeger sports long toss program pdf

Others may actually throw further distances the next day because the Pull Down phase actually opened their arm up even more, and they will have an even more aggressive pull down the next day. This is where listening to your arm is imperative.

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Once the base is built from Week 1 and 2, your primary goal is to still condition in Weeks 3 and 4. If the arm is not ready to pull down in Weeks 3 and 4, continue to build distance and endurance. In fact, a good rule of thumb is to not even think about the Pull Down phase until you are comfortably throwing what feels like your max distance, and you are able to stay there comfortably for throws.

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Things to look for in Weeks 3 and 4 are pacing and recovery period. Since you are not throwing off a mound, you should have relatively good recovery period. For example, the more you throw, the more you arm will probably want to throw. But if you feel like only stretching your arm out one day, or just throwing feet, or not throwing at all on a given day, than do so. Again, from my experience, the more you throw after building the base right, the more the arm seems to want to throw.

For some players, that may mean stretching out and pulling down nearly everyday for Weeks 3, 4, 5 and 6. For others, it may mean stretching out and pulling down only 3 days a week. For others, it may mean stretching out 6 days a week, and pulling down 2 days a week.

If you needed more than 2 weeks to build your base, than Weeks 5 and 6 essentially become Weeks 3 and 4 for you.

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For example, you may begin to notice that minutes of throwing has turned into minutes of throwing on certain days. You may find that feet has turned into feet and feet has turned into feet or more. In any case, the things you should begin to notice is that your endurance is getting better conditioning , your arm is feeling consistently stronger conditioning and your recovery period is amazingly good.

Once your foundation is built, the remainder of the year becomes one of maintaining this foundation, and even strengthening this foundation. Velocity seems to come more quickly — endurance seems to last longer — swelling is minimized.

The Complete Jaeger Sports System

Regardless, if you are in tune with your arm, it will tell you from day to day what it wants to do that day…what it needs to do that day. Though most throwing programs are formatted so a pitcher has structure throughout the off-season, our throwing program places more responsibility on a pitcher listening to his arm.

Jaeger sports long toss program pdf

In a sense, our programs structure is to be structure-less. Quite the contrary. Only the arm knows from day to day, what it wants and what it needs. As you will see, this program is based on 3 days of throwing for week 1 and then evolves into 4 days of throwing for the next 5 weeks.

We actually encourage that players throw for days in week 1, considering that week 1 stipulates the lightest workload. If a player feels a need to throw for more than 4 days a week in any givenweek, simply do it.

Again, this is where listening to your arm still takes precedence over any set amount of throws, or any format for that matter.

Finally, the following distances are based on a college freshman with average arm strength. Therefore, depending on your arm strength and the history of your arm, you may find that these distances are too restricting, or not challenging enough for you. Week 2 — Monday, Tuesday, Thursday, Friday ft — 15 throws 75 ft — 10 throws 90 ft — 5 throws ft — 5 throws ft — 5 throws. Once at 60 feet, feel free to throw as many as your arm feels it needs at that point.

Also, be aware that at 60 feet, especially if you have a strong arm, it may be dangerous to pull down at this distance.

Jaeger Sports Off-season Throwing Program

You can finish your pull downs at 65 feet, or whatever distance deems it safe, without sacrificing your effort. You may find this program works well for you just as it is, or you may need to tweak it here and there.

Jaeger sports long toss program pdf

The premise is the same — work on building your base by walking before you jog, and jogging before you run. Increase from 4 to 5 days a week 5 to 6?

ASMI vs Alan Jaeger in Long Toss Study

Remember, on any given day, especially as you get into week 5 or 6, if you your arm feels like it wants to go beyond feet, follow that instinct. Utilize that minute window to allow your arm to continue to open up beyond feet. For pitchers, you will also notice that by week 4, we recommend throwing change-ups at the end of your throwing session.

Jaeger sports long toss program pdf

It also happens to be a crucial pitch to command for any pitcher. Finally, remember that the bottom line is to listen to your arm. How many throws you make at each increment is dependent on how your arm feels. How far you go out, or how fast you come in may vary from day to day.

Your job is to put your arm in a position to throw as often as possible, with awareness and sensitivity to your arm, in order to progressively build a strong base.

This mentality is what optimizes your ability to insure health, strength, endurance and improved recovery period. Ultimately, we hope you find this program gives you a balance between structure assigning the amount of throws with incremental distances and freedom listening to your arm! For more articles from Coach Jaeger, check out jaegersports. This article is about long toss out of season — what do you recommend for in-season?

Have you seen any trouble in long tossing at max distances between starts in season and when you should you stay away?

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