LONG TOSS PROGRAM - 20 MIN.

PUBLISHED BY OHS VARSITY BASEBALL

Every athlete will be different, and there are many variables that go into an increase in velocity.  Each person is limited by his genetics, how hard he has worked in the past leading up to the point where he actually starts the program.  The age he starts also will determine how much of an increase you will see—kids will gain velocity naturally as they grow.  Most of our kids will see a 4-5 mph increase.

Article:  http://www.baseball-catcher.com/strength/longtossart.htm

Setup cones for each approximate distance

1.  Throwing on an Arc (Separation Increases)

• 25 Yards (3 Minutes)
• 50 Yards (3 Minutes)
• 75 Yards (3 Minutes)
• 100 Yards or longest possible distance (2 Minutes)

2.  Throwing on a Line (Separation Decreases)

• 75 Yards (2 Minutes)
• 50 Yards (2 Minutes)
• 25 Yards (5 Minutes)
  1. Throw hat down to use home plate
  2. Give a target with your glove
     • 3àLeft Hip
     • 3àRight Hip
     • 3àLeft Knee
     • 3àRight Knee

Key Points

• Pair athletes that have comparable arm strength (Same partner the entire year)
  • Outfielders with Outfielders
  • Infielders with Infielders
• Uniform Process (One Week—On Coaches Whistle)
  • Captain Driven at the beginning of practice