In the summer of 2015, I set out to transform my career. Utilizing the resources available, I made a trek to the Texas Baseball Ranch and began to dive into “unconventional” training articles posted by Randy Sullivan and Driveline Baseball. What I found as a consensus between all training methods was the use of long toss. Long toss is a beneficial tool for possible mechanical clean up, velocity gains, and command training. However, finding the right type of long toss can be a bit of an art. But isn’t long toss universal? By now, most people have seen the Jaeger long toss program and the video of Trevor Bauer clearing almost 400 feet. So, isn’t long toss just working your way out on an arc and then throwing it on a line moving in? Yes and no. In this blog we will cover a few different long toss variations and why we utilize them.
1. Arm Action Constraint Long Toss
We tend to utilize this form with guys who are coming back from surgery, have a disconnected arm action, or a pushy arm action. Typically, how we will start is in a stationary position with your throwing arm foot slightly forward. Depending on the severity of the disconnection or issue, we may even start in an abbreviated arm action.
From here we will continue to work the extension phase as our partner or target moves back. Typically, we require our athletes to hit their target three times in a row before they can move back to the next distance. By eliminating the lower half in the extension phase, we amplify the arm action disconnection. This is known as feed the mistake. As we progress into capacity of our extension distance the athletes arm action will begin to become more efficient due to being in a constraint led approach. When the athlete transitions into the compression phase they’ll be able to put everything together by bringing in their lower half and syncing up their arm action.
2. Kneeling Long Toss
This is another form of constraint long toss. There are two routes the athlete can take. 1. Normal baseball kneeling long toss or 2. Weighted ball variation long toss. Depending on how synced up the athlete is, there may be less risk in the baseball only version.This variation is simple and is a great way to teach yourself how to rotate around the spine and build the spinal engine. What the athlete will do is get down on both knees and facing their partner. We typically put a 10x10 screen at the halfway point between the athlete and their partner to give them a gauge on loft height. From there, the athletes will progress as far back as they possibly can with the screen in the middle all from their knees. Once they begin to bounce the ball remove the screen and throw it on a line like a catcher trying to throw a runner out at second base from their knees. As for the weighted ball version, start short with an 11 oz until they cannot throw it in the air to their partner anymore. From there move to a 9 oz and repeat this same process until you reach the 5 oz baseball. At that point, remove the screen and pull down the baseball for roughly 5-8 throws. Begin to move in, repeat this process until they reach a 3 oz. Once they complete their 3 oz throws their work is done for the day. Finally, if you’re worried about your athletes developing a linear decel they can throw from one knee with their throwing knee up.
3. Sequenced Long Toss
This is a more balanced approach that addresses a proper decel, proper throwing sequencing, and developing abetter lower half. To start, gradually progress into in the extension phase out of a pivot pick off. This will allow your athletes to groove a connected arm action while having a clean decel. Once they get to max effort and begin to bounce the ball to their target/partner transition into a roll in and repeat the same process. The roll in will help the athlete find their optimal position when it comes to “shoulder hip separation.” For the final phase of extension, move to a double crow hop and repeat the same process as before. Once you max out your distance transition to throwing the ball out of a double crow hop on a line moving in roughly 10 yards for every throw.
4. Javelin Long Toss
Throwing is throwing. Ultimately, you’re looking to build a robust throwing pattern. Click here for a visual.
At the end of the day, long toss is all about finding the right fit for you. There’s no one way to accomplish the perfect long toss routine. To receive a comprehensive plan, email training@connected-performance.com