Thrive on Throwing:
Arm Strength and Conditioning Program
Alan Jaeger
Throwing is a lost art. Throwing isn't something that we should do
"just" to get our arms loose. Throwing should be done to maximize that
skill; to develop it like any other skill to be a strength rather than a
potential career threatening weakness.
There isn't any reason why a player should have a chronically sore,
weak, or injury-prone arm. If the arm would get the same kind of
attention that our hitting, defense or pitching gets than it too would
have a chance to thrive on a daily basis. Unfortunately, most baseball
players neglect their arms or take them for granted.
The reality of it is that a baseball player needs to have a strong,
well-conditioned and healthy arm to play baseball. Period. There is no
substitution. Baseball players can simply not afford to allow their arm
to be a liability — it must be an asset. In case you forgot, you can't
play baseball if you can't throw a baseball. For example, how many
players do you know that are drafted as Designated Hitters? How many
pitchers do you know that are drafted out of a rehab facility?
Well I have news for you: your arm is your life line if you are a
baseball player, no matter what position you play. If you question this
at all, then why do you think that scouts have an entire section on
their player information cards devoted to arm strength, accuracy,
mechanics, etc. It's because it is an integral part of your package as a
player. It can be the deciding factor as to whether your arm allows you
to move on to the next level (by maintaining its skill level relative
to your other skills).
On the other hand, wouldn't it be nice to show up to the field every day
and appreciate your arm? I mean really love to throw, love taking
pre-game infield/outfield everyday, love putting your arm on display,
love throwing the ball with authority through (not to) the cutoff man's
target, from deep in the hole, when turning the double play, from behind
the plate? Wouldn't it be nice if the arm thrived on throwing everyday?
The arm is a skill and like any other skill it just needs committed
attention. However, as long as we neglect this area of the game we are
going to be limited as players. What could easily become an asset in
this wonderful game can ultimately become a liability and limit your
baseball career.
Though we haven't grown accustomed to putting this much emphasis on
throwing, you now have been given an opportunity to make a difference.
Your arm can either complete you as a player or be something that you
try to hide.
The following arm strength and conditioning program is designed to build
a strong base or foundation in the off-season (fall/winter), and to
establish a maintenance program during the season (spring) through arm
circles, surgical tubing, mechanics and a committed long toss throwing
program.
Note: The amount, timing and pace will vary from player to player.
When: In vs Out of Season
The most important time to establish a throwing program is "out" of
season. There are several reasons why, so let's examine these first:
1) When a player is "out of season" there is an extended period of time
that can be devoted to throwing only for the purpose of conditioning
(i.e. building arm health, strength and endurance). Through the
conditioning phase, pitchers can establish a much needed base that can
be "drawn on" throughout the season. Likewise, throwing can be easily
regulated and monitored when there aren't the demands of game situations
or consistent throwing on sore, tired or depleted arms (especially for
pitchers in bullpen and game situations). This freedom allows players to
throw on a daily basis according to the needs of their arm. Finally, it
is an optimal time to work on a player's mechanics because the freedom
from game situations provides an extended period of time to change
potentially unhealthy and limiting mechanics.
2) When a pitcher is "in" season, bullpen and game situations put a
tremendous amount of wear and tear on the arm, which creates a great
deal of swelling, slows down recovery period time, and virtually
eliminates optimal time to throw distance and sustain strength and
endurance. This is even more magnified for pitchers who don't have a
base from the off-season.
Comment: Because few players actually know how or when to long toss in
the off-season, few players have the ability to sustain their velocity
and endurance throughout the season. Then the domino theory goes into
effect: the arm has to throw a bullpen session on a sore or tired arm
sooner than it wants to; it goes into the next game situation without
the needed recovery period. And soreness creates soreness. Tiredness
creates tiredness. Aches creates aches. Irritation creates irritation.
All of a sudden a player finds himself extremely vulnerable to an arm
injury. And the last thing on his mind is to throw distance (throw at
all) between bullpen or game situations. This is a common cycle that can
go on all season for arms that are not properly conditioned in the off
season (that lack a base from which to work from). The arm is in a
degenerating cycle that makes it much more prone to a serious injury.
Building a Base
It is just this simple, if you want to have a strong and healthy arm
that sustains itself throughout the season, then you have to establish a
strong foundation in the off-season. When a player spends a minimum of
four to six weeks developing his base, this base will begin to deepen
and fortify through the winter months and sustain itself through the
demands of the season.
Because his arm has been stretched out and his stamina built up over a
period of time, he can go into the season with a base that will greatly
reduce recovery period time (swelling/tightness) and allow him to
actually thrive on throwing distance (conditioning) between bullpen/game
situations. Aches, pains, swelling and irritation are virtually
eliminated and so are the vulnerability to arm injuries. In fact, the
majority of position players and pitchers that I work with feel as
strong at the end of the season as they do at the beginning of the
season.
Getting Started: Arm Preparation
There are two exercises that must always supercede picking up baseball: 1) Arm Circles and 2) Surgical Tubing exercises
Arm Circles
A set of arm circles is the first exercise that is done to warm up the
smaller muscles in the shoulder so that the subsequent surgical tubing
exercises (i.e. Jobe exercises) can be maximized. Arm Circles will also
build up flexibility, balance, strength and stamina in the rotator cuff
muscle group (supraspinatus, infraspinatus, teres minor, subscapularis)
independent of the surgical tubing exercises.
Notes:
Warms and oxygenates the shoulder (like any other muscle)
Provides good flexibility and range of motion and strengthens the
smaller, weaker rotator cuff muscles by isolating them (the most
vulnerable part of the shoulder)
Provides muscle balance
Creates endurance
Promotes better recovery period
Prepares arm for surgical tubing exercises
Surgical Tubing
Surgical tubing exercises are an important part of setting the tone for
long tossing. The surgical tubing exercises are designed to isolate
specific muscles in the rotator cuff so that they can be stretched and
strengthened. Because certain muscles in the back of your shoulder
(deceleraters) are more vulnerable to breaking down, these exercises are
designed to balance the rotator cuff muscle group. As a compliment to
the arm circles, the surgical tubing exercises will provide you with a
deeper, more efficient stretch that may not be attainable by physical
methods.
These same exercises that are used to rehabilitate arms can be used to
"develop" and prepare the arm before you throw. These exercises were
made popular by the renowned orthopedist Dr. Frank Jobe.
Notes:
Surgical tubing exercises provide an even deeper, more isolated workout
for the rotator cuff muscles (which are most vulnerable to breaking
down)
Strengthens the shoulder from "inside out"
Maximizes elasticity, flexibility and range of motion
Provides rotator cuff muscle balance, strength and endurance and
promotes recovery period in the short term (game to game) and long term
(season)
As a compliment to the arm circles, the surgical tubing exercises will
provide you with a deeper, more efficient stretch that may not be
attainable by physical methods
Surgical tubing exercises are an important part of setting the tone for long tossing
Mechanics: Hip Drill
Now that we've put the arm in an ideal space to throw, we need to make
sure that our mechanics are going to further support, rather than
inhibit, the arm for our throwing program.
Though some players may be resistant to changing mechanics, all players
must learn that some mechanical adjustments may be essential to avoiding
injuries and providing long term health. Without sound and consistent
throwing mechanics, a player can significantly limit the amount of
strength, endurance and accuracy that can otherwise be greatly improved.
(Note: throwing mechanics may be slightly different for position
players rather than pitchers when long tossing.)
Notes:
Maximizes arm health, efficiency (injury prevention)
Provides support for the shoulder/elbow
Creates consistency (accuracy)
Arm should be loose and relaxed
Long Toss
Getting to Know Your Arm, The Stretching Out Phase
The first key to conditioning your arm is learning how to build your
base at the right pace. Because it will take you four to six weeks to
establish a solid base (possibly twice that long if you've never been on
a long toss program) you must learn how to "listen" to your arm. One of
the most important things you can do as a player is know your arm. Long
tossing will give you this opportunity because you have to follow the
pace of your arm, rather than throw just for the sake of throwing.
For example, I will often give players three major check points:
1) Let the arm stretch itself out with loose arm action
2) Allow your arm to throw as far as it wants to throw provided that it "feels good", like a massage
3) Be aware of keeping sound mechanics (for consistency and arm support)
For someone who is new to long toss it might take a couple of weeks at a
relatively short distance (100-150 feet) to stretch and lengthen the
arm to where it feels good before moving on to the more pivotal
extension and strengthening phase.
As you learn how to throw through a stretch without extra effort you
will notice that the arm has a chance to "open up" or "air out" without
unnecessary strain or pressure. It is at this point that the arm can
breathe, and the muscles lengthen. The arm will thrive on throwing often
at this pace. Because the arm is just stretching out there is little or
no swelling from day to day. In effect, recovery period is virtually
eliminated and the arm yearns for daily throwing.
This is critical because the arm wants to "stretch out" daily (can you
imagine how good your hamstrings would feel if you stretched them out
daily?). The problem has been that most players don't know what the
sensation of throwing daily (correctly/healthfully) is like because
their arms are typically not in good condition, and are sore, irritable
and tight from years of improper throwing.
Note: though the goal (out of season) is to throw on a daily basis, it
is typical that the arm will need to be rested periodically until a base
is firmly established.
I. Stretching Out: The goal here is to stretch or "massage" the arm as
you move further away from your throwing partner. It is not based on the
amount of throws you make or "timed throwing." It is simply based on
listening to your arm and stretching it out at its own pace like any
other muscle.
II. Be sure to stretch the arm out in a manner that promotes loose arm action and mechanical consistency.
A Word On Distance
As the arm begins to develop endurance it will not only want to throw
more often but it will want to throw for more distance. The stretching
phase of throwing will commonly go from, per se, 150 feet to 250 feet in
a few weeks time. Again, everyone is different and some players may
take several weeks to stretch out to 250 feet or more. Either way, the
length and distance will come in time as long as smart and consistent
throwing is maintained. Also, it should be noted that when a player goes
beyond 150 feet, he should use his legs to "crow hop." This will help
take pressure off the arm.
The stretching out phase of the long toss is critical for a number of reasons:
1) Stretching helps to heat and open up the arm properly
2) With distance comes extension and length of the muscles
3) Arm speed can be better generated as a result of a looser arm
4) The extra distance that has been created allows the arm to optimize the pull-down and strengthening phase
Pull Down Phase
Where stretching out the arm creates warmth, length and extension. The
pull down phase helps to generate arm speed, arm strength, lower release
point and acceleration or "finish" through the release point.
Because the muscles have been lengthened, the arm loosened, there is
more space and freedom for the arm to generate a quicker response. As
the arm opens up there is more "freedom" in the arm to maximize a
natural whip. In effect, pulling down is not a grinding action because
the arm has length in it. The pulling down phase becomes an acceleration
through a stretch.
Arm strength becomes a by-product of pulling down because the additional
distance provides the arm with an opportunity to generate more arm
speed on longer, looser and well conditioned muscles.
The amount of throws during the pull down phase will vary but a rule of
thumb is to come in 10 feet at a time with each throw. That equates to
about 19 throws from 250 feet. Once you get to about 60 or 70 feet, you
are free to pull down as long as the arm "welcomes" the sensation. For
some players this may last for several minutes after the base has been
established. Naturally, you can take a few minutes to warm down once you
are satisfied with the amount of pull downs.
After peaking out through your stretch, you will come back toward your
throwing partner in a very methodical manner. This is to maximize the
length that you have created in your arm (that will eventually lead to
arm speed). As you come in you will notice that it will take a great
deal of concentration to pull through your stretch without decelerating
your arm. If you decelerate or ease up on your throw you will have
missed an opportunity to increase your arm speed and enhance arm
strength.
In order to pull down correctly you must learn to accelerate through
your release point by taking your maximum effort throw (i.e. 300 feet)
into each throw on the way back in toward your throwing partner. For
example, each throw on the way in is still a "300 foot throw," the
difference is that the length of your throw is happening at a shorter
and shorter distance.
Though you will be throwing the ball a lot harder, if done correctly,
you will be throwing through a stretch without any additional effort.
For this to happen correctly you must stay relaxed over your balance
point, have great downward extension through your release point, and
stay mechanically sound or you will launch the ball over your partners
head.
Key Points:
Your body language should be loose and relaxed
Be aware of your direction and your mechanics
Keep your back hip over your back heel (balance) as long as possible (avoid gaining ground)
After your last peak throw come in approximately 10-15 feet per throw
Each pull down should have the same distance as your peak throw; a 120
foot throw should have the same "distance" as a 300 foot throw.
Always finish through your release point and miss "lower" than "higher" when pulling down
Your focal point should get lower or closer as you get closer to your throwing partner
Work on finishing through your partners opposite knee without "flying open"
Remember that each throw can "gravitate" or "deviate" your mechanics,
release point and muscle memory. At 60-80 feet take as many throws as
you need to complete your workout. Chances are that your arm will want
to throw a great deal even at 60-80 feet because your arm will have a
great deal of stamina once it gets accustomed to throwing through a
stretch (even though you are pulling down through you throw). Warm down
at your own pace and/or work on mechanics
A Final Word On Long Toss
Long toss is a systematic throwing routine that is designed to provide
the arm with maximum health, strength, endurance, accuracy, and recovery
period.
The key to a good throwing program is learning how to listen or "follow"
your arm. Because your arm will eventually want to throw with more
regularity you must learn how to build a base from which to work from.
Post Throwing Conditioning
Conditioning is based predominately on arm care. If your throwing
program completes your throwing for the day you should plan on running
immediately after your last throw. If you plan on throwing a bullpen
session or taking a pre-game than naturally it is not necessary to do
your running until you are finished for the day. A light set of
post-throwing arm circles and surgical tubing exercises (especially
external rotation) may also be done. Running, arm circles and tubing
exercises minimize swelling, promote better circulation and
significantly improve recovery period.