DAY 3: THROWING PROGRESSIONS + LONG TOSS
Now that we’ve got the body & arm feeling amazing, it’s time to throw. Below are a couple videos detailing what goes into a good long toss program.
The Godfather of Long Toss, Mr. Alan Jaeger of Jaeger Sports, has a great video walkthrough of his routine which you will notice in #1.
#2 is where I will outline some more finer points of the throwing routine and some different drills & progressions you can use to help you get the most out of your throwing routine.
#1: LONG TOSS PRINCIPLES - JAEGER SPORTS ROUTINE
#2: THROWING ROUTINE, PROGRESSIONS, & DRILLS
Stretching Out Phase vs Pulldown Phase
After watching the above videos, you should notice a distinct difference between the stretching out phase of long toss & the pulldown phase of long toss.
Not everyday will have pulldown days. In fact, it’s recommended to go through a stretching out ONLY phase or “On Ramping Phase” for 4 weeks before you ever do pulldowns. Below is a sample of what that phase should look like.
This is best done before the season starts so chances are if you’re reading this, it’s too late to have that true On Ramping Phase going into the 2024 season.
Basically it is 3x per week with one day off in between, starting out at a throwing intensity of 50% on day 1 and increasing your intensity 5% everyday until you get to the last day which will be 95%.
After this, then we start to add pulldowns in 1-2x per week.
Need More Personalized Help?
This 7 Days of Arm Care is great & helpful but every player is on their own path, on their own schedule. Some pieces of this might be too advanced, some things might be not enough.
If you want help creating something more personalized to your goals and help you reach them faster, then let's book a time to talk.
Use the Calendly link below to pick a time that works best for you.
If you want help creating something more personalized to your goals and help you reach them faster, then let's book a time to talk.
Use the Calendly link below to pick a time that works best for you.