This week’s All Star Baseball Academy Tip of the Week comes from Edwin Cieslak, an instructor at ASBA’s West Chester facility. Edwin played collegiately for Wilmington University, and gives lessons on hitting and catching. Ed’s tip for this week is on the importance of having a good long-tossing program.
Ed says that “Long tossing strengthens the smaller muscles in the shoulder, which in turn will help develop a stronger arm.”
Long tossing is started by a normal pregame throwing routine where you and your throwing partner will gradually move back stretching your arms out. As you start to move further and further apart, make sure you throw the ball properly (removing the ball from your glove, dropping your arm down past your hip, reaching back as far as you can, and releasing the ball at a point where the ball is thrown with no more than 35 feet of space between the ball and the ground) until you have reached your maximum long toss distance. Your maximum distance is achieved when you can’t reach your partner with more than one long hop. At this point, you and your partner should work closer together, throwing the ball head level to your partner. This process should be repeated 2 to 3 times per week during the off season, and before every game or every third day during the season. Here is an example of a typical long toss program:
45-60 Feet Throwing for 5 minutes
80-90 Feet Throwing for 5 minutes
110-120 Feet Throwing for 3 minutes
140-150 Feet Throwing for 2 minutes
Get as many throws in as possible during your time frame.
Stay tuned for our next Tip of the Week. If you have any questions about pitching or want to schedule lessons, please contact your local ASBA facility.
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