Arm Conditioning

Preseason Throwing Program

• Preseason Throwing Program for Pitchers

• Flat Ground Throwing

• Long Toss Conditioning for all position players

More information about Jaeger Bands and Arm Conditioning Program (https://www.jaegersports.com/resources)

Other Exercises

• Y-T-W Scapula Exercises

Long Toss Conditioning

The goal of long toss is to progressively build arm endurance. Let your arm dictate the number of throws you perform at each distance. If at any point you are experiencing pain when you throw, stop throwing.

Stretching Out Phase (I)

• Make sure you are good and warmed up before throwing.

• Throw at different angles as you change the distance (More arc as distance increases).

• Get a good step behind (keeps shoulders closed) and create some momentum. Use your whole body.

• Keep arm loose. Don't throw aggressively. Don't overthrow!!

• Warm up at 60'. Don't throw at 100%!!

• Progressively throw farther and farther. Move back in 5 step increments until comfortably maxed out in distance. Stop when you get to a distance that is one-hopping your partner.

  • High School Intermediate Distances = 250 - 299 feet

  • High School Advanced Distances = 300 + feet

• Listen to your arm and allow it to stretch at it's own pace.

Pull Down Phase (II)

• After you reach your maximum distance in the Stretching Out Phase, start working back in towards your throwing partner.

• Lower the arc of the throw by pulling your throws in a downhill action. Accelerate your arm through your release point.

• Focus on maintaining good balance and create downward extension. Create as much spin as possible.

• Come in 3 steps with each throw 5 throws until you get back to your beginning distance (60').

Non-JBand Warm Up for Arm

• Arm Circles

• Field Goal Posts (Up & Down)

• Sleeper

• Airplane Pose