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Repetitions–maketoOff-SeasonLongTossProgramThefollowingweekbaseballthrowingprogramsareintendedforpitcherswhoarephysicallymature, physicallyhealthyandpainfreewithagoodbasefoundationofstrength:Agesandolder.Allbaseballplayersmustbeginre-entrywithlongtoss.Pitchers.Thebuild upandprogressioncanallbefoundinourYearRoundThrowingManualInfielders:Outfielders:completetheprogramthroughthefeetphase,thenbeginthe moundprogramTHROWINGPROGRAM3)Shoulderstrengtheningexercises(dumbbells,bands,isometrics)4)Shoulderstretches5)Iceforminutes (optional)IntheITP,thetargetThefollowingpolestrengthandconditioningprogramisconstructedtobuildonestrongbasicsorcompanyintheoff-season (Fall/Winter),andtoestablishamaintainingGALLAND/KIRBYBASEBALLINTERVALTHROWINGPROGRAM:PHASEILONGTOSSCoachJohnson alsointroducesyouto"compressionthrowing"fordevelopingvelocityandVanderbilt'sskillworkdoneattheendofeachthrowingprogramWeareexplaining thePhasesasiftheathletehassubstantiallybuiltabaseofstrengthandhealthwithaweekbuildupofLongToss.Transferthearmandshoulderforcesontoyour legsandbody.AgesPleasenote,thisisNOTaramp-up,on-rampingorcustomizedprogramBecausetherearesomanyvariablesineachcase,it'snotusuallya shortanswerThelongtossprogramisusedtoincreasearmstrengthJohnConwayMDBaseballIntervalThrowingProgramAllowatleasthourstopassbetween successivestepsProgresstothenextstepoftheprogramonceFollowthethrowwithyourbodyProgresstothenextstepoftheprogramoncecurrentstepis accomplishedcompletelyfreeofpainPhaseStretchingOutPhaseAthletesprogressatdifferentrates8-WeekBaseballThrowingProgram–Maintenanceby AlanJaegerThat'sbecauseeachpitcherhastheirownuniquehistorySTEPWarm-uptossto’STEPWarm-uptossto’throws@’*throws@’*throws@’*throws @’*throws@’*throws@’*longtossesto’longtossesto’STEPWarm-uptossto’STEPWarm-uptossto’throws@’*throws@’*Theeasylongtossprogram isusedtostretchoutandmassagethearm.AllthrowingmustbePROGRAM:PHASEILONGTOSSAllbaseballplayersmustbeginre-entrywithlongtossAll throwingmustbepainfreeEmphasizea“crow-hop”throwwithfollowThefollowingarmstrengthandconditioningprogramisplannedtobuildastrongbaseor foundedinwhichoff-season(Fall/Winter),andinfoundamaintprograminseasonThrowing:Warm-upthrowsshouldtakeplacefromfeetandprogresstothe distanceindicatedforthesuccessivephasesFormanyyearsI'vebeenaskedanumberofquestionsabout"when"and"how"pitchersshouldtrainintheoff-season tobestpreparefortheirupcomingseasonThefirstphaseofourLongTossistheStretchingOutPhaseTHROWINGPROGRAM:PHASEILONGTOSSAll baseballplayersmustbeginre-entrywithlongtossAllthrowingmustbepainfreeEmphasizea“crow-hop”throwwithfollow-throughEmphasizeahigharconthe ball;nohard,ground-levelthrowingAlwayswarm-upfirst:jog,stretch,lighttoss(feet)Throwing:Warm-upthrowsshouldtakeplacefromfeetandprogresstothe distanceindicatedforthesuccessivephases.Useyourlowerbodystrengthtomakethethrow.