Right now, I'll bet you're thinking, 'Whoa, how can I throw 300+ feet??'
All Star Baseball Academy hears the question, 'How do I improve my arm strength?', all of the time. Below we will give you some practical answers. Even if you aren't gifted genetically with a strong arm, it can be improved upon with hard work and dedication.
Andy Kirkland, Center Fielder from Unionville Highschool was our featured player last week. Diligently, he practiced his long toss for 8 minutes, 3 days a week up to120 feet. As a result, his pitches were clocked at 90+ mph, from the outfield, at the Top100 Mid-Atlantic Showcase in June 2009.
Position Player's Long Toss
- No more than 20 minutes
- Start at 40 feet to get loose
- Move to 60 feet and stay there for 5 minutes
- 90 feet for 5 minutes
- 120 feet for 5 minutes
- 200 to 240 feet for 5 minutes
- At each distance the player should be making throws on a line
- If throws begin to arc stay at that distance until you can make the throw on a line
Position Specific Toss
Practice throws that will be used in your specific position.
Players should work on all angles from over the top to submarine.
Take fungos at your position.
Practice throws that will be used in your specific position.
Players should work on all angles from over the top to submarine.
Take fungos at your position.
Position Player:
- Monday: Long Toss
- Tuesday: Position Specific Throwing
- Wednesday: Long Toss
- Thursday: Position Specific Throwing
- Friday: Long Toss
- Saturday: Off
- Sunday: Off
Pitchers Throwing Program:
Long Toss:
- Pitchers long toss should last no more than 20 minutes
- Start at 40 feet to get loose
- Move to 60 feet and stay there for 5 minutes
- 90 feet for 5 minutes
- 120 feet for 5 minutes
- 200 to 240 feet for 5 minutes
- At each distance the player should be making throws on a line
- If throws begin to arc, stay at that distance until you can make the throw on a line
Bull Pens and Flat Ground:
Bull Pens will need to be thrown during this throwing program.
When and how often will depend on game and practice schedules.
One bull pen per week for most is sufficient.
Bull pen sessions should not exceed 30 pitches.
Make sure that during the bull pens that work is done from both the wind-up and stretch.
Flat ground work will need to be done in between long toss days.
Flat ground work consists of 45-50 foot distance throwing with concentration on mechanics and pitches.
Bull Pens will need to be thrown during this throwing program.
When and how often will depend on game and practice schedules.
One bull pen per week for most is sufficient.
Bull pen sessions should not exceed 30 pitches.
Make sure that during the bull pens that work is done from both the wind-up and stretch.
Flat ground work will need to be done in between long toss days.
Flat ground work consists of 45-50 foot distance throwing with concentration on mechanics and pitches.
Pitcher:
- Monday: Long Toss
- Tuesday: Flat Ground (bull Pen)
- Wednesday: Long Toss
- Thursday: Flat Ground (bull pen)
- Friday: Long Toss
- Saturday: Off
- Sunday:Off
