Helping You Realize Your Game in a Different Way
Long Toss / Arm Strengthening Program
Off Season
Four Main Principles
I) Arm Circles
II) Tubing Exercises
III) Mechanics of a Throw
IV) Long Toss
Off Season
Four Main Principles
I) Arm Circles
II) Tubing Exercises
III) Mechanics of a Throw
IV) Long Toss
Copyright © 2009 by "Bill Masullo" · All Rights reserved · E-Mail: bmasullo@mybbfptraining.com
Off the Field Training
The Ultimate Edge
@ GoodSports
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I) Arm Circles - Strengthen accelerator and decelerator muscles
A) Every Day 4-6 weeks
B) Work at own pace
C) Stay symmetrical - keep arms working together
D) Keep sound technique throughout
1) Hands down, forward rotation, isolate at shoulder height - 15 reps minimum
2) Hands down, backward rotation, isolate at shoulder height - 15 reps minimum
3) Hands up, forward rotation, isolate at shoulder height - 15 reps minimum
4) Hands up, backward rotation, isolate at shoulder height - 15 reps minimum
II) Tubing - Must Excercises
A) Deeper/more efficient stretch of the rotator cuff
B) Creates balance in front/back of shoulder structure
4 Dual Arm excercises
6 Individual excercises
Begin with clip at hip height, with cuffs on. 15/20 reps at beginning advance to 25 after 2 weeks
Exercise:
1) Forward Extension
Hands over head, delivery legs, arched back, dynamic, bend and bring arms forward.
2) Side Stretches
First Rep: Position as above, shoulders over hips, lean left count to 10 (opposite hand can push through the stretch),
Lean right count to 10
Second Rep: count to 3 and realign body at end of movement
Third + Rep : Lean left/right, Add forward extension at end of movement
3) Forward Flies
Just like a pec fly. Face Forwardring
Bent arms, bring together in front of body
4) Reverse Flies
Face fence/wall/etc.
Place clip just below shoulder height
DO NOT GO PAST Shoulder
Arm Specific Exercise
Emphasize Internal/External rotation, Do not use body-isolate arm
5) Internal Rotation
Parallel to 90 degrees of body
Place clip at hip height
Work across body
Place arm on hip
6) External Rotation
Parallel to 90 degrees of body
Place clip at hip height
Work across body
Place arm on hip
7) Elevated Internal Rotation
Parallel to 90 degrees of body
Place clip at shoulder height
Work across body elbow to shoulder
Place opposite hand under working hand for support
8) Elevated External Rotation - movement only to 90 degrees
Parallel to 90 degrees of body
Place clip at shoulder height
Work across body elbow to shoulder
Place opposite hand under working hand for support
9) Reverse Throw
Place clip at shin height
Front shoulder to clip
Loose arm/relax through movement
Good Breathing
Reverse arm slot throw - arm is aggressive in front
10) Forward Throw
Hip Drill
Break, load, extension
Concentrate on chin/chest up through throw
III Mechanics - Positional players and Pitchers
Hip Drill
1) Direction
2) Takeaway / Power L/X
3) Pivot / Balance Position / Closed off front side
4) extension through throw
A) Tubing on ground in L shape
Secure base/direction
Provides proper foot stride distance
Back square to partner
B) Takeaway
Break hands to load - weight shift back
Hands down - palms away
C) Pivot / Balance
Only pivot back foot
Arch back, chest/chin up
Maximize centrifugal force
Chin/shoulder to target
Use hip and trunk rotation
D) Extension
Accelerate through target
Over bent front knee w/ chest and chin up
IV Long Toss
Build Base, Proceed at own pace - do not rush
Arm stretch out w/ loose arm action
Allow arm to throw for as long as it wants
Keep Sound Mechanics
Beginning
Youth/Beginners 100-150
2-3 weeks
No recovery needed - stretch daily
Start at 60
0-100 no crow hop
75% stretch/ 25% effort
100-200
Add crow hop
50/50 stretch/effort
Totally on your own
200-250
25/75 stretch/effort
Keep lower body relaxed
250+
10/90 stretch/effort
Coming In
Accentuates Pull Down phase
From furthest throw - move in 15 to start
Return in increments of 10
Concentrate, accelerate, pull down, relax mind to low focal point
Eyes to ball
Commit to throw
Finish for partners knees
Jog/light warm down
10 Tips for a Healthier Arm
1) Listen to arm
2) landing foot does not close you off or open you up
3) Back Hip over Back Heel as long as possible
4) Front Shoulder lead to partner
5) Chin and Chest over center
6) Release point shoulder and core toward finish direction
7) Good extension over front knee, bent lower back after release
8) Throw through stretch versus over exerting
9) Keep body relaxed, fluid, rhythmic
10) Mechanics break down from over exertion
A) Every Day 4-6 weeks
B) Work at own pace
C) Stay symmetrical - keep arms working together
D) Keep sound technique throughout
1) Hands down, forward rotation, isolate at shoulder height - 15 reps minimum
2) Hands down, backward rotation, isolate at shoulder height - 15 reps minimum
3) Hands up, forward rotation, isolate at shoulder height - 15 reps minimum
4) Hands up, backward rotation, isolate at shoulder height - 15 reps minimum
II) Tubing - Must Excercises
A) Deeper/more efficient stretch of the rotator cuff
B) Creates balance in front/back of shoulder structure
4 Dual Arm excercises
6 Individual excercises
Begin with clip at hip height, with cuffs on. 15/20 reps at beginning advance to 25 after 2 weeks
Exercise:
1) Forward Extension
Hands over head, delivery legs, arched back, dynamic, bend and bring arms forward.
2) Side Stretches
First Rep: Position as above, shoulders over hips, lean left count to 10 (opposite hand can push through the stretch),
Lean right count to 10
Second Rep: count to 3 and realign body at end of movement
Third + Rep : Lean left/right, Add forward extension at end of movement
3) Forward Flies
Just like a pec fly. Face Forwardring
Bent arms, bring together in front of body
4) Reverse Flies
Face fence/wall/etc.
Place clip just below shoulder height
DO NOT GO PAST Shoulder
Arm Specific Exercise
Emphasize Internal/External rotation, Do not use body-isolate arm
5) Internal Rotation
Parallel to 90 degrees of body
Place clip at hip height
Work across body
Place arm on hip
6) External Rotation
Parallel to 90 degrees of body
Place clip at hip height
Work across body
Place arm on hip
7) Elevated Internal Rotation
Parallel to 90 degrees of body
Place clip at shoulder height
Work across body elbow to shoulder
Place opposite hand under working hand for support
8) Elevated External Rotation - movement only to 90 degrees
Parallel to 90 degrees of body
Place clip at shoulder height
Work across body elbow to shoulder
Place opposite hand under working hand for support
9) Reverse Throw
Place clip at shin height
Front shoulder to clip
Loose arm/relax through movement
Good Breathing
Reverse arm slot throw - arm is aggressive in front
10) Forward Throw
Hip Drill
Break, load, extension
Concentrate on chin/chest up through throw
III Mechanics - Positional players and Pitchers
Hip Drill
1) Direction
2) Takeaway / Power L/X
3) Pivot / Balance Position / Closed off front side
4) extension through throw
A) Tubing on ground in L shape
Secure base/direction
Provides proper foot stride distance
Back square to partner
B) Takeaway
Break hands to load - weight shift back
Hands down - palms away
C) Pivot / Balance
Only pivot back foot
Arch back, chest/chin up
Maximize centrifugal force
Chin/shoulder to target
Use hip and trunk rotation
D) Extension
Accelerate through target
Over bent front knee w/ chest and chin up
IV Long Toss
Build Base, Proceed at own pace - do not rush
Arm stretch out w/ loose arm action
Allow arm to throw for as long as it wants
Keep Sound Mechanics
Beginning
Youth/Beginners 100-150
2-3 weeks
No recovery needed - stretch daily
Start at 60
0-100 no crow hop
75% stretch/ 25% effort
100-200
Add crow hop
50/50 stretch/effort
Totally on your own
200-250
25/75 stretch/effort
Keep lower body relaxed
250+
10/90 stretch/effort
Coming In
Accentuates Pull Down phase
From furthest throw - move in 15 to start
Return in increments of 10
Concentrate, accelerate, pull down, relax mind to low focal point
Eyes to ball
Commit to throw
Finish for partners knees
Jog/light warm down
10 Tips for a Healthier Arm
1) Listen to arm
2) landing foot does not close you off or open you up
3) Back Hip over Back Heel as long as possible
4) Front Shoulder lead to partner
5) Chin and Chest over center
6) Release point shoulder and core toward finish direction
7) Good extension over front knee, bent lower back after release
8) Throw through stretch versus over exerting
9) Keep body relaxed, fluid, rhythmic
10) Mechanics break down from over exertion
Copyright © 2009 by "Bill Masullo" · All Rights reserved · E-Mail: bmasullo@mybbfptraining.com