Jaeger Long Toss

2 Phases:

1. Stretch Out: Loose arm action working back to a distance.  Arm is relaxed and there is no stress on shoulder or elbow.  Ball should NOT be thrown on a line.
2. Pull Down: Ball is released out front and on line to target.  Ball should be thrown on line as you work back in towards your partner.  It is better to bounce a ball thrown on a line rather than missing high above your partner.

Key Concept: Listen to your Arm and Grade It-Each arm is different.  There is no time frame or distance that is required for this long toss.  You have to know where you are at mentally and physically each day.

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.

Stretch Out Phase:

-Relaxed, loose arm action throwing the ball on an arch to your partner.  We are continuing to awaken the arm.  Exaggerate your follow through to ‘grab some dirt’. 

-Work back a few steps after each throw.  There is no rush to completing your long toss.

-At 90 feet begin the hip drill in the stretch out phase.  At 100-120 feet begin to crow hop.  Pitchers should crow hop off the back foot.  Position players can complete a crow hop based on their specific position.

-Stop working back when you start feeling stress on your arm to get it to your partner OR when you begin to bounce the ball to your partner.

Pull Down Phase:

-Intense phase of the long toss plan as each ball is thrown with intent.  Ball should be thrown on a line with no arch.  Crow hops should be used when throwing from a far distance.

-The ball can bounce as many times as needed to your partner.  It must be released in front and driven down towards your partner (working downhill).

-After each throw you should take multiple steps in.  You do not want to complete more than 24 pull down throws in total.

-When you get back in to 60-90 feet work position specific pull down throws.