The Process of Long Toss-Part 4

So we have already discussed what makes up the process of long toss, how far you should be throwing the baseball, how often, and for what specific amount of time.  The next area we need to discuss is varying the workouts. 

There are an infinite number of ways to workout or train your arm as a pitcher.  People use bands, weighted balls, medicine balls, tubing, etc...but in my opinion there still is only one way to train your arm as a pitcher and that is to throw.  So the next topic of "varying workouts" is a great topic to be discussing.  Instead of using all the products that are out there on the market today, why not just take it back to the good old days and use your arm.  That is not to say that there is no need for those products, but they should not replace the real work of throwing in any way.  Those products should be used as a way to prehab or rehab a pitcher's arm.

During your off season throwing program, once you are back into shape and ready to test yourself, challenge your arm by varying your workouts.  What I mean by this is making up certain goals for specific workouts and not just throwing a normal long toss program each time you go out to throw.  The options are obvious but you can get as creative as you like.  Perform distance workouts, velocity workouts, accuracy workouts, or even combine all three.

Distance workouts are just as it sounds.  Throw a baseball as far as you can (using efficient mechanics of course, don't just let your hard work go to waste) and make sure you mark your distance.  This way you will be able to test yourself each time you throw for distance and watch firsthand how much your arm has been able to extend itself. 

Velocity workouts may be tough if you don't have a partner or a radar gun.  If you do not, basically throw into a designated area at a distance of 60 feet or whatever your mound of competition is placed at.  Then let it rip.  This workout is not for accuracy or consistency.  You want to throw hard and let things loose.  Remain athletic and free and see how hard you can throw a baseball.  If you happen to have a radar gun you can test yourself.  Try different tempos and other mechanical processes to see what is working best for you.  If the radar gun reading goes up, continue to pinpoint what it is you are doing to make that happen.  If the radar gun is going down, try something else.  Filming these sessions would be smart if you are able to do so.

Accuracy workouts could be quite beneficial if you make sure and work at a consistent output level.  What this means is do not try and slow things down just to attempt to hit a target.  Maintain the athletic movements and intensity level you will need to succeed at higher levels.  The accuracy will come as long as you continue to push yourself and not give in.  When first starting these types of workouts you could have an oversized zone to throw in.  Allow yourself to feel the freedom of your body and its movement and how easy it is to hit the zone with those types of mechanics.  As you begin to feel comfortable and easy with this zone, tighten it up a bit and repeat the process.  You could even designate small areas inside the strike zone to hit as you become more accelerated in your accuracy workouts.  Take your time with this step.  Remember, the goal is to be accurate with freedom of your delivery.  If you don't feel free and aggressive moving to your target, stop where you are and make it easier on yourself.  Move forward accordingly.

Varying your workouts and being creative will assist in making this process of throwing more fun.  Remember, don't be too serious about all this but be focused in your workout process.  Challenge yourself and see how great it feels to set a goal and accomplish it.  Varying your workouts is a great arena to start developing confidence while keeping things fresh.  Enjoy your long toss!!!