Day 5: Long Toss

Goal today is to begin to build the arm up for your next Bullpen or Game Day.  High velocity pull downs are completed with goal if increasing velocity and getting used to throwing the ball with high effort and intent.

1. Complete Everyday Warm-up: Arm Circles, Bands, Lower Half Drills, Dynamic Stretch
2. Complete Long Toss: Listen to your arm as far as the distance you stretch your arm to.  Pull downs should be completed this day.  Listen to your arm as far as how many need to be completed.
3. Velo Pull Downs: Complete 5-10 extra pull downs from 90-60 feet with maximum effort and intent to throw the ball with velocity.
4. Post Throwing: sprint work after pitching is a must.  Every 5 minutes of throwing today equals out to one 90-foot/30 yard sprint.  Post throwing bands will also help the arm stay strong.

Grade your Arm on Throwing Days Based on How it Feels:

A or B Arm Grade: Arm feels good, strong, and healthy.  Pull down throws can be made when the arm is graded at an A or B during the stretch out phase of throwing.

C Arm Grade: Arm feels okay, but not great.  Pull down throws should not be made when the arm is graded at a C.  Just light, stretch-out throwing should be completed.

D or F Arm Grade: Arm soreness or pain exists and no throwing should be completed.  A day after throwing workout should be completed and arm should be monitored over the next few days.