Long Toss Like a PRO
Long toss for pitchers is a debated issue. At Pitch Pro, we
have all seen the player who can throw the ball from foul pole to foul pole,
very impressive-- but impressive is all it is. Pitching is equal parts control
and power, this kind of long toss is sacrificing finesse and fundamentals for
power and distance. Not many pitchers would say throwing more strikes
correlates to how far they can throw a baseball.
But some do claim training throwing a baseball longer distances increases their power and velocity. We disagree, and so does The American Sports Medecine
Institute, who have concluded a study on the functionality of long toss for
pitchers.[1] Their
conclusion reads “Hard, horizontal, flat-ground throws have biomechanical
patterns similar to those of pitching and are therefore reasonable exercises
for pitchers.” They also concluded
“Maximum distance throws produce increased torques and changes in kinematics.” The
ASMI advises caution with long toss in training and rehabilitation. We also believe
a long toss program that increases launch angle for maximum distance can be
detrimental to arm health and more importantly, to pitching mechanics..
That said, at Pitch Pro we stretch our athletes throwing
distances to a point where they will have to keep a slight arc on the ball to
get it to their partner. However, footwork and mechanics, not
arm strength is the training target. We judge this distance
based on the athlete and don’t stress distance, but sound fundamentals. The athlete
stops where he can accurately reach his partner on a line or on a slight arc and
keep proper form. We stress lower body
rhythm and athletic footwork, keeping a closed front side, and strong hip rotation through release. All are familiar
to our players, since we also stress them in moundwork.
There are many long toss supporters and many respected
baseball minds embrace long toss programs for arm strength. Through experience and studies like the one
mentioned above we believe arm strength is trained in pitchers through
repetition, not distance. Strong arms can throw far, but throwing far does
not train strong arms. It would be
great if it were that easy, progressively increase throwing distance, like a
weightlifter increasing loads, and after a few weeks, you would be throwing
harder! It is true the ability to throw a baseball and consistently hit a
target that, at times, seems no bigger than a coffee can is an acquired
athletic skill, just like any other. But unfortunately, you will not see an
increase in velocity from trying to throw a ball the length of an aircraft carrier, but you will with
quality repetitions of fundamentally sound pitching movements coupled with a
solid, functional strength training program.
Don’t complicate it or hurt yourself, or your muscle memory with an
exhaustive long toss program. Keep it simple, keep on a routine, and keep working on pitch command by developing an athletic, repeatable delivery everyday during your throwing program.
At Pitch Pro, we have developed our own sensible throwing program enforcing
these principles and will be posting it soon for free!!! So please come back and don’t forget to leave
us a comment!
[1]
Journal of Orthopaedic & Sports Physical Therapy. Vol 41:296-303
