Throwing programs of elite pitchers collegiate baseball. Arming for success is an outstanding resource for baseball players at any level with regard to arm care, arm strengthening, and arm maintenance. To establish a total body awareness and control of his throwing movement before being allowed to return to normal pitching duties. Billy wagners 3 tips for baseball long toss program. Little league baseball interval throwing program phase 1. 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. Full body stretching is important for reducing the chance of injury and for increasing mobility of all parts of the. Throwing program archives elite baseball performance. Our philosophy places an emphasis on mental, as well as physical to help athletes develop both their physical and mental skills. Baseball interval throwing program phase 1 long toss.
Flat groud throwing a basic type of catch used primarily to warm up the arm and get loose. The time frame will vary for this, but you should begin seeing results around week six. This program is designed to help athletes reintroduce throwing to their rehab program. When a pitcher is doing the wrong things mechanically and. The interval throwing program is a guide that should be adapted or modified to meet your individual progress and problems. Return to throwing program boston shoulder institute. And it makes time for recovery so your guys can be ready for the next day. The essence of this article was to source why a onesizefitsall throwing program began to take root in the baseball community decades ago, and why, in some cases it is still being implemented. So you can understand why it is so important to have a good rest, recovery and a strength building program in the offseason. Lowe the intervalthrowing program is designed so that the athlete can achieve each individual level of throwing without pain or complication. I strongly suggest pitchers taking at least 1012 weeks off after your season is over to give your arm time to heal and give you time to focus on your overall strength. The interval throwing program itp is designed to gradually return motion, strength and confidence in the throwing arm after injury or surgery by slowly. Do this program twice in a week, so skip the middle workout. Player starts at a distance of 15 steps, 23 sets of 25 throws on a line with 5 minutes recovery between sets.
Interval baseball throwing program ii hays medical center. Interval throwing program for baseball players phase i. Full pain free range of motion of the shoulder and elbow. When the season is over most guys just rest for awhile, still knowing, that it will take 2 months of throwing to be ready for spring training starting in march. It is important to note that just as each athlete is an individual, each rehab program and each training program is also. Tubing warmup throwing program conditioning program day 1. In fact, i published a few years ago that major league baseball pitchers lose between 34% of rotator cuff strength over the course of a season, and that is with a well designed strength and conditioning program. The following arm strength and conditioning program is designed to build a strong base or foundation in the offseason fallwinter, and to establish a maintenance program during the season spring through arm circles, surgical tubing, mechanics and a committed long toss throwing program. If no soreness, advance one step every 23 throwing days. Phase i long toss all baseball players must begin reentry with long toss all throwing must be painfree emphasize a crowhop throw with followthrough emphasize a. When a pitcher has poor armrelated fitness, it generally means his tissue has a low injury threshold.
Again, it is crucial for pitchers to stay off the mound during this period. To start our throw lets have our throwing hand holding the ball in our glove right in the middle of our body, around chest height. Slowly increase number of reps as the weeks progress. Ballistic training for pitchers driveline baseball. Second phase once reach maximum distance start pull down phase. If sore during warmup and soreness continues through the first 15 throws, stop throwing and take two days off. For physically mature athletes, weighted ball training has several benefits including improved mechanics, velocity and command but improved arm fitness is the most obvious fitness can be described with a variety of words strength, endurance, or conditioning. The itp is initiated upon clearance by the athletes phy sician to resume throwing, and per. In development of the interval throwing program, the following factors are considered most important. Throwing program spartan performance michigan state.
Baseball interval throwing program phase 1 long toss orthonc. Steven ellis get exclusive baseball pitching instruction. Interval softball throwing program phase i distance endurance reference. Databased interval throwing programs for baseball players. It can be performed year round, four to seven days a week.
Interval softball throwing program i hays medical center. Drill work throwing program isolated repetitions for helping you learn to rotate late, sequence properly, and throw with balance and posture. Return to throwing program for baseball robert morgan md. Catching a fly ball in the outfield is a huge deal. Databased interval throwing program for collegiate softball players.
The interval throwing program itp is designed to gradually return motion, strength and con. Throwing a baseball over hand is a very unnatural movement for the body. A proper inseason throwing program must build in both rest and recovery days, as well as long toss and pull down days. This getstarted guide outlines a simple warmup and throwing progression for pitchers and position players. Generally performed in the outfield during practice or prior to a game. Jogging, jumping rope, etc to increase blood flow to the muscles. Here is an example of a throwing regimen that many major league starting pitchers follow on a five day rotation. Have your feet and shoulders in line with your target. The amount, timing and pace will vary from player to player. It is an 8weeklong gradual onramp written for fall, winter or spring practice.
Warmup throws should take place from 3045 feet and progress to the distance indicated for the successive phases. The interval throwing program itp is designed to gradually return motion, strength and confidence in the throwing arm after injury or surgery by slowly progressing through graduated throwing distances. They either use different size balls, different amounts. Emphasis on injury prevention and rehabilitation is made in an attempt to keep athletes on the field of. The total throwing program is a program that focuses on building a players body for the rigors and demands of a long and grueling baseball season. A crowhop technique should be used in all phases of the interval throwing program. The itp is initiated upon clearance by the athletes physician to resume. If sore during warm up but soreness is gone within the first 15 throws, repeat the previous workout. Return to throwing program 6 pitchers post injury throwing program goal.
Since we started the program in 2014 we had 7 minor league players use the program to prepare themselves for spring training, produced 25 college pitchers and increased 187 mph in four years. Long toss and weighted balls foundation for orthopaedic. Offseason progressive throwing program for catchers. As you will see below, i have broken down our throwing program into 3 phases. The following arm strength and conditioning program is designed to build a strong base or foundation in the offseason fallwinter, and to establish a maintenance program in season spring through arm circles, surgical tubing, mechanics and a committed long toss throwing program. In other words, long toss is the key to your workload each day, and if you get on a mound, it. The program is set up to minimize the chance of reinjury and emphasizes prethrowing warm up and stretching. The programs are intended to be used as functional progressions within a comprehensive rehabilitation program for an injured athlete or to augment offseason conditioning workouts. Your front side and back side will be working together when starting your throwing motion and you separate your glove from the ball. If sore more than one hour after throwing or the next day, take one day off and repeat the most recent throwing program workout.
Considering that each athlete is unique with regards to physical build, mechanics, recovery times, and practice habits, the throwing program should be used as a baseline rather than a one size fits all approach. This is best accomplished by understanding that throwing off a mound is an extension of your long toss throwing program, rather than the primary focus. Yesterday, a high school coach died while shielding students from bullets. Anticipate throwing every other day for three days at each throwing level. Interval throwing program for outfield position players. The problem is most throwing programs all use weighted baseballs or throwing objects differently. This throwing program for pitchers encompasses several types of throwing activities for developing good command of pitches, pitch movement, and arm strength 1. Databased interval throwing programs for collegiate.
The baseball throwing blueprint combines the benefits of a progressive throwing program with the integration of essential arm care using crossover symmetry. Top 5 weighted baseball throwing programs increase. Inseason throwing is just as important as throwing in the offseason. Not throwing hard throw on an arc rather than on a line. The program is designed to develop those specific qualities in the throwing motion. Major league offseason conditioning program for pitchers. To construct interval throwing programs followed by a simulated game for collegiate softball players at all positions. Bullpens throwing program 20 to 50 pitch bullpen sets thrown at 6090% max effort. You can use this program over and over again for as long as you are playing ball. Give this article from my archives a read to learn more. Lockport porters baseball 6 week throwing program always do arm circles and bands first the following distances are based on a college freshman with average arm strength. The first week of the program also serves as an inseason guide.
Our offseason throwing program is based predominately on 46 weeks of arm care exercises surgical tubing and long toss. A minor leaguer who has scuffled through the early stage of his career. It could be the gamewinning catch or it might prevent the other team from starting a rally. All throwing should be performed in the presence of a coach or qualified person to stress proper mechanics. All baseball players must begin reentry with long toss.
Each phase is designed to increase endurance and strength throughout the progression. This technique places the arm in a mechanically sound position for throwing. Pdf databased interval throwing programs for baseball players. This will be accomplished through traditional prehab rotator cuff exercises, education on proper arm care, and the patented resistance throwing cord used to assist the throwing athlete to improve the specific. The following is a sample long toss throwing program thats based on a chicago cubs throwing program. Longtoss throwing program by alan jaeger dirtdog baseball. An athletes best chance to reach full potential relies on more than just physical skills. As always, the key is developing a program based on your role, starter or reliever, and most recent workload.
Check out our training programs, including a throwing program and mental training program. Move days forward or back a day or two to make it fit into your schedule. The throwing program for the 8 to 12yearold pitcher is an excellent example of an individualized program, given that the longtoss portion of the program is based on the athletes age and preinjury pitching velocity or maximum distance thrown. Excellent for learning to throw all of your pitches with command and perfect mechanics in simulated game scenarios. Phil tognetti brilliantly takes the approach of educating his readers about how the shoulder works and the reasons behind injuries so as to devise a plan for strengthening and maintaining a healthy arm. Before entering the throwing program the athlete should have achieved the following. The throwing and preventative program has a base model so that it can be incorporated into a prepractice warm up or into a preventative exercise program. It has also been shown that pitchers lose between 1118% of arm strength from fatigue over the course of a game so i think it is safe to say that throwing. Throwing doesnt build arm strength your throwing program may build arm speed and arm endurance, but its not building arm strength. The itp should be supplemented with a weight training program and a flexibility program to maintain the athlete in a top physical condition. Pt program or give them our return to throwing program 2. These 5 drills will increase your baseballspecific speed.
1096 401 82 93 1632 534 170 410 937 309 1118 1119 696 615 133 1270 665 576 421 168 1265 1546 305 12 614 579 1051 82 771 1488 830 810 1111 1438 843 1181 382 874 270 370 536 928 868 734 1063 103 72 207 1084 239 118