arm care & off-season throwing manual - jaeger sports · 2017. 5. 5. · arm care & off-season...

Arm Care & Off-Season Throwing Manual | Alan Jaeger

Arm Care & Off-Season

Throwing Manual

Alan Jaeger


What People Are

Saying About Jaeger Softball

“The Jaeger Throwing Program will provide the proper bio - mechanical foundation

needed to develop and sustain your throwing motion. A healthy arm, that maintains

stamina, is one of the most valued traits when college coaches are evaluating prospects.

Invest in your arm, you’ve earned it.”

Sue Enquist

Former UCLA Coach 27 years,

11-time National Champion, 5-time Hall of Fame

—————

“We have been using the Jaeger Sports program religiously and see good results! No

gimmicks….. just healthy arms that are getting stronger!”

Mike Candrea

Head Coach,

The University of Arizona, 8 Time NCAA National Champions

—————

“We are really glad that we committed to the J-Bands and Long Toss Throwing Program

this past year. Arm Health and Arm Strength are so essential to the development of any

softball players career. The time that we dedicated was extremely valuable as we did

not have to change practice plans or limit throwing reps due to sore arms throughout

the season.”

Kelly Inouye-Perez

Head Coach, UCLA Bruins

“The J-Band system, along with the Long Toss Throwing Program is a must for any

team at any level. When our team had arm issues a few years ago, the irst change we made was to purchase the J-Bands. Not only did we see a decrease in arm pain, but

we started to see a dramatic increase in arm strength and accuracy. Being a pitching

coach, I really like the addition of Monica Abbott to the video and the new drills that the

pitchers can do. I would highly recommend this program to anybody.”

Dee Dee Kingsbury

Head Coach, Whittier College


“Over my 30 years of coaching at the collegiate level, I believe the J-Band program

along with the long toss warm up are the most complete daily activation to maximize

improvements and minimize arm and shoulder issues. The daily commitment to the

J-Band and long toss program is time well spent and will keep athletes performing at

their peak levels far longer during a demanding season, with fewer days lost to injury,

recovery, or rest from over use.”

Kirk Walker

Assistant Coach, UCLA

—————

“We lat out use the Jaeger bands every day at practice as well as game days. It serves as a stretching, strengthening and preventative arm work out for our athletes. There is

a direct correlation between the decrease of arm injuries in our program and the use

of the Jaeger bands.”

Kelly Ford

Head Coach, Cal State Fullerton Titans

—————

“Having coached both baseball and softball at the collegiate level, the Jaeger band is

one training tool that I have used in each sport. I have seen the positive results in all

athletes, and strongly believe that it is instrumental in keeping our athletes stronger and

healthier throughout the length of a season.”

Jimmy Kolaitis

Assistant Coach, University of Oregon

—————

“J bands has the history, the reputation and the program that WORKS. The program is

sport speciic and easy to follow. GET ON IT TODAY.”

Kama Tucker

Assistant Coach, University, North Carolina Wilmington

—————

“I’ve been working with the Jaeger Sports, J-Band program for over 10 years. There

isn’t a better program out there for Arm Care & Long Toss than the Jaeger program. I

recommend it to every player I come across.”

Matt Lisle

Head Coach, Menlo College


Acknowledgements

Many thanks to everyone for their incredible support, including Jim Vatcher, China McCarney

and Tim Dixon for all of their help in too many ways to mention. To Monica Abbott, who has

given us invaluable feedback over the past two years, and has played an instrumental

role in helping get our message of Arm Care and Throwing out to the Softball Community.

To the following College Programs, for their trust (and feedback) to implement our Arm

Care and Throwing Program: UCLA (Kelly Inyoue-Perez, Kirk Walker, Lisa Fernandez),

University of Arizona (Mike Candrea), Cal State University, Fullerton (Kelly Ford and

Jorge Araujo) and Whittier College (Dee Dee Kingsbury). To Sue Enquist, for all you’ve

done for us and for all you do to grow this great game of Softball. To Ed Halstead, for

all of your support to help bring awareness to Arm Care and Throwing. To Greg Barnett,

for all your time, help and artistry over the years, and for bringing this Manual to completion.

To Devon Lindvall, thank you for all of your help with our program. To Derek Abramson

for the many extra proofreads on short notice. Jim Beitia, thanks for all of your support

through the years. To Dee Dee Kingsbury, for your feedback in the 11th hour. And to

everyone who took time (on short notice) to look over all or parts of this Manual, including

Sue Enquist, Monica Abbott, Kelly Ford, Matt Lisle, Amanda Scarborough, Kama Tucker

and Maria Winn, thank you so much.


“The J-Bands and Long Toss throwing program allow me to best condition my arm and pitch at my top speed.”

Monica AbbottPitcher, Chicago Bandits, 2007

USA Player of the Year,

2008 USA Olympic Team


Foreword

One of the primary goals of every athlete is to optimize their skills and abilities. In

Softball, there is not a more important skill than throwing. Put rather bluntly, if you can’t

throw, you can’t play.

But throwing is more than just being injury free. It should be the goal of every Softball

player to ind out “what’s in your arm” -- to ind out how healthy, strong and durable your arm can be. Considering that pitching wins championships, and defense clearly inlu-ences games, it’s safe to say that throwing -- and more speciically, arm training and development -- should be given it’s proper due.

Our philosophy toward throwing is simple -- the arm is waiting and willing to go to work

for us. It has so much potential and upside if given the time and attention. And contrary

to opinions that suggest that you only have so many “throws in your arm”, we come from an entirely different school of thought whereby you “build” throws in your arm by throw-ing more, rather than less. Just as you don’t “count” how many steps you take each day for fear of using them up, the arm responds best to activity, rather than inactivity.

The arm is ready to go to work for you -- the questions is, are you ready to make the

investment into it?

As with the development of any skill our Throwing Program focuses on “base building”. Therefore, we spend a great deal of time from the onset building the arm up slowly and

progressively as a precursor to any aggressive throwing. Along with a dedicated Arm

Care program, this is the most ideal way to build up the arm, and position it to be main-

tained rather effectively. And through our 25 years of experience and feedback in the

baseball community, and more recently, with a number of respected Softball Programs

(UCLA, University of Arizona, Cal State University Fullerton, Whittier College) we have

not only seen and experienced the incredible beneits of a well trained arm, but likewise, how avoidable arm injuries can be if the arm is properly “Built Up” and “Maintained”.


This is best accomplished by understanding a few of our most essential principles up

front, namely: 1) That all arms are unique, 2) The importance of “listening to the arm” and allowing it to dictate what it needs from day to day, 3) The positive effects on an arm

(Heath, Endurance, Strength and improved Recovery Period) by throwing more, rather

than less, and 4) The importance of Arm Care and Long Toss.

As you will see, iguring out “when” to start a throwing program and “how” to optimally “Build Up” an arm is the foundation of this Manual. Once a strong foundation is in place the maintenance of the arm actually tends to take care of itself. And with a plan in place

that makes sense and is easy to follow it takes the guess work out, and gives you clarity

and conidence as you make your way through the process.

Once you implement and complete this Arm Care and Off Season Throwing Program,

you may be pleasantly surprised how Healthy, Strong, Durable and Accurate your arm

can become just by making a major investment into it.

It’s simply amazing what our bodies (arms) are capable of doing if there is a clear and

direct intention toward training, along with a map that best gives us the guidance to

navigate that path. This Arm Care and Off Season Throwing Manual was written with

this in mind.

Enjoy the process.

Alan Jaeger


Table of Contents

Introduction -- Prioritizing Health and Conditioning.................................................1

Rule #1 of our Throwing Program: Listening to Your Arm...........................................2

The Role Of Long Toss...........................................................................................3

Note: Warning Regarding Pull Downs.....................................................................6

Note Regarding Long Toss and Crow Hopping......................................................6

A Word About Arm Care And Band Work: Pre-Throwing

(and Post Throwing) Arm Care Program................................................................7

Arm Circles.............................................................................................................8

Bands/Surgical Tubing Exercises...........................................................................9

Warning Regarding Band Work..............................................................................10

Post Throwing Arm Care.......................................................................................10

The Throwing Program.........................................................................................11

Target Date To Begin Your Throwing Program......................................................11

Phase 1 Overview: Stretching Out.........................................................................12

Phase 2 Overview: Stretching Out and Pulling Down............................................12

The Throwing Schedule, Progression...................................................................14

A Note Regarding Pitchers....................................................................................15

Week 1, Stretching Out Phase...............................................................................16

Week 2, Stretching Out Phase..............................................................................20

Week 3 (or 4): The Pull Down Phase....................................................................25

Week 4 (or 5): Pull Down Phase...........................................................................27

Post Throwing Program Maintenance/Active Rest/Target Date

For Building Arm Up Again....................................................................................28

Mental Training and Throwing..............................................................................28

Resources: Arm Training/Sport Science/Strength and Conditioning.....................29


Introduction

Prioritizing Health and Conditioning

The primary goal of any throwing program should be to put the arm in the best

position possible to be healthy and well conditioned. The next priority is to build

strength, athleticism and accuracy. We have found that the most ideal way to do

this is to irst build a strong base through a progressive build up of both volume and distance by making low impact throws with an arc (as will be discussed later

on, Base Building is the First Phase of our Throwing Program, or what we call the

“Stretching Out Phase”, consisting of the irst 2-3 weeks).

This slow build up of volume with low impact throws is the most ideal way to build

up an arm. And by focusing the attention for the irst 2-3 weeks on “volume” (stack-ing the base) rather than trying to increase distance too quickly, the arm can truly

be positioned to not only get in shape in the most optimal way, but is best prepared

for the Second Phase of our Throwing Program, the “Pull-Down” or more aggres-sive phase of throwing (the subsequent 2 weeks after the initial 2-3 week Stretch-

ing Out Phase).

Though, we are going to eventually want each athlete to start increasing their dis-

tance as the arm continues to open up, the idea is to get as much volume and

endurance built up as possible, knowing that distance will simply come as a by-

product of building endurance, and allowing the arm to open up naturally.

Stacking the base allows the arm to slowly and safely build up range of motion,

endurance and freedom over an extended period of time. This initial phase is the

most important part of our throwing program because it best positions the arm to

not only have a strong foundation, but again, sets the tone for the more aggressive

phase of our throwing program (the Pull Down Phase).

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2

Rule #1 of our Throwing Program: Listening to Your Arm

The single most important principle of our throwing program is to “Listen To Your Arm”. All players are unique so we do not like the idea of having a one size its all program. Therefore, please note that despite the incremental throwing program

that has been suggested in this Manual, we prefer that all players throw according

to what feels right from day to day. This throwing format is simply a guide -- it still

will come down to how each individual feels, and at what pace each players arm

begins to “open up” and get into shape.

We do feel that initially, there should be a heavy emphasis on more throws rather

than less at shorter distances, especially in the irst 2-3 weeks. But “at what pace” players go out away from their throwing partner, “how” many throws they make at each increment, and “how” many throws they make on the way back in toward their throwing partner is really up to the individual. Thus, when a player starts a throw-

ing program their arm is the charge and it will let them know how quickly or slowly

they need to progress. There is no right or wrong answer when it comes to time,

distance or amount of throws on a given day of throwing.

Again, at the bottom of this Manual, you will ind our guidelines for our throwing program based on a 4-5 week cycle. But the key is to irst teach each player the importance of “Listening to their Arm”, and use the suggestions laid out in the throwing program as a reference. Ultimately, the arm will always dictate what it

wants, and what it needs on a given day.


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The Role of Long Toss

Naturally, the single most important course of action you are going to undertake for

your arm is throwing. And for us, there is no substitute for throwing, throwing often,

and training your arm how to extend out, progressively, to it’s furthest potential dis-

tance (Stretching Out) and then learning how to translate that distance (extension)

into aggressive and explosive throwing in a safe manner (Pulling Down).

This is what we call Long Toss.

Our Long Toss routine has two major components: the Stretching Out Phase (mov-

ing away from your partner), and the Pulling Down Phase (coming back in toward your partner). The “Stretching Out Phase” is just that…stretching. And the most ideal way to “stretch your arm out” is by throwing the ball with arc as you slowly move away from your throwing partner.

Throwing with arc allows the arm to experience several health beneits, including freedom and range of motion. Also, by throwing with arc you are allowing the arm

to stretch out, progressively, at different angles, while making “low impact” throws. This promotes a sense of relaxation because you are throwing with ease from the

onset, rather than starting out by throwing the ball aggressively and/or on a line.

This “stretching out” phase of Long Toss is not only the most ideal way to “open the arm up”, but it best positions the arm for the more aggressive, downhill phase of throwing, or what we call “Pulling Down”.

The Second Phase of Long Toss is the “Pull Down” or Strengthening Phase. The goal here is that once the arm has been completely stretched out and well condi-

tioned the arm is ready for aggressive throwing, or “Pulling Down” (keep in mind that just as we progressively built up the Stretching Out Phase, we also want to

introduce the Pull Down phase, progressively).


The way the Pull Down Phase works is that once an athlete knows that they are in

ideal shape because they have reached their maximum distance in the Stretching Out

Phase (a good barometer is that they are able to make a few throws comfortably at their

maximum distance), they would then come back in toward their throwing partner ap-

proximately 5 feet per throw, while maintaining the same effort or intent of their furthest

throw (assuming it is a Pull Down day).

Therefore, if a player went out to 180 feet on a given day the goal would be to maintain

the same effort or “intent” of their 180 foot throw all the way back in toward their throw-ing partner. We like to use the analogy that if 180 feet were equal to “x”, then every throw coming back in toward your throwing partner is also equal to “x”. Naturally, the only thing that changes is that the arc (and aim) gets lower.

Though, we want you to come back in toward your throwing partner in 5 foot incre-

ments, this is an arbitrary number. Ultimately, since you are making the same throw or

“x” all the way back in to your throwing partner (remember, the only thing is changing is the release point as you get closer), it’s up to you how slowly or quickly you come back

in. 5 foot increments are ideal because the change in release point is minimal and play-

ers can make a smooth transition as they get closer to their throwing partner.

Whereas, the irst goal of the Pull Down phase is to maintain the same distance of your furthest throw or “not” decelerate, the second goal of the Pull Down phase is to miss lower rather than higher. Missing lower than higher promotes two important beneits. Since it’s more dificult to “compress” your entire distance (“x”) into shorter distances as you get closer, you are essentially forced into iguring out how to organize your body in an extremely eficient and effective way mechanically that promotes “getting out in front”, and having great downhill angle (because if you decelerate at all, the ball will tend to be high or over your partners head).

Another major beneit is relaxation and balance -- when the mind knows it must miss “lower, rather than higher”, it can actually be very relaxing to the mind and body because players can eliminate the number one, subconscious concern of two players playing

catch…“I don’t want to throw the ball over my partners head” (this is also a major reason why players will ease up or “decelerate” their throws coming back in toward their throwing

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partner -- they simply don’t want to play chase, which also brings into play the issue of

wasting time, or simply “not playing catch”).

Though, it may be a bit dificult to igure out how to Pull Down correctly if you are new to this approach, you can really train your body/arm/mind what it means to accelerate rather

than decelerate through your throw, and use the arc from the stretching out phase as a

beneit to promote a great downhill plane.

When you truly learn the art of translating a great deal of distance of uphill throwing

(30 degrees or so ) into downhill throwing at a very short distance (ie 70 feet), without

decelerating and have the ball end up at your partners ankles, it is a magical feeling. It’s

what we feel like is the perfect throw because you have to have a combination of ideal

mechanics (relaxation, balance, alignment, direction, extension, leverage, athleticism,

explosiveness, and inish) and repeatability (because when the body/mind has been trained to maintain the constants of intent, acceleration and commitment, the release

point can most ideally repeat).

Though, it may be more dificult, at irst, to igure out how to compress such a huge distance (180 feet or more) of uphill throwing into a target below the knees at close

range (70 feet), without decelerating the arm, this form of training can really force you

into getting mechanically synched, and repeatable. And when you are able to do this

consistently on lat ground, where’s it’s more dificult to get downhill, the effect on how this translates can be profound. You may ind yourself getting downhill better than you ever have in your life…as a by-product of learning the value of training your body to throw uphill prior to throwing downhill (not so ironically, pitching coaches in baseball

have a drill for pitchers who are having a dificult time “getting extended over their front side” whereby they have pitchers stride uphill on the back of the mound to practice get-ting better extension over the front side).

It is important to have a clear understanding of both the Stretching Out and Pulling Down

phases of our Long Toss approach going forward. As we begin Phase 1 of the throwing pro-

gression (The Stretching Out Phase), it is important to know the distinction between “Stretch-ing the arm out” (weeks 1-3) and “Pulling Down” (beginning, approximately in week 4).

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Though, we would never want to make a blanket statement as to what “everyone” should do, we strongly encourage players to Long Toss for countless reasons, including:

Health, Conditioning, Endurance, Arm Strength, Athleticism, Mechanical Synch, Feel,

Freedom, Accuracy, Arm Speed, Explosiveness, Mind/Body Connection, Creativity and

Physical and Mental Relaxation. Long Toss has been at the core of our throwing phi-

losophy in the baseball community for the past 25 years, and we have also seen it

translate well into the Softball community.

Note: Warning Regarding Pull Downs -- as you begin to get the feel for what it means

to Pull Down without decelerating on the way in toward your throwing partner, you may

ind a whole different level of “life”, “explosion” and “carry” on the ball. For this reason, we want to make sure that you are clearly aware of the danger of getting too close to

your partner at the end of the Pull Down Phase. Though, there are a number of beneits for accuracy, explosiveness and mechanical reasons to get close to your partner with-

out decelerating, for safety reasons, we urge you to have a geared up catcher, with a

face mask, to inish your pull down work as you closer to your partner (anything closer than 70 feet). Please prioritize safety.

Note Regarding Long Toss and Crow Hopping

How you use your legs when throwing a softball plays a huge role in both taking the

emphasis off of your arm, and promoting athleticism. For this reason, we strongly rec-

ommend that you begin to “crow hop” as soon as possible in your throwing session, and maintain it through the end of the throwing session.

Though there are many different ways to crow hop, and many different ways to move

your legs based on your position, we strongly recommend, for several reasons, that

you crow hop off your right leg if you are right handed, and left leg if you are left handed

(see link for the proper crow hop at the 1 minute mark: https://www.youtube.com/

watch?v=oB7IcMy5Q0s).

The reason why we want you to crow hop this way is to best support and protect your

arm during Long Toss. To whatever degree that you “come out” of your position speciic leg work and arm circle can be corrected rather effectively once your Long Toss session

is over simply by going back out to your position speciic distance, and working on your

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speciic mechanics (leg work and arm circle) consistent with your position . And inally, besides safety, this style of crow hop promotes balance, extension and athleticism,

regardless of what position you play.

Long Toss plays such a huge role in both the Off-Season Build Up and the In-Season

Maintenance Periods, and our throwing philosophy in general. For more informa-

tion about both the Stretching Out and Pull Down phases of Long Toss, you can

view our Long Toss demonstration for position players (https://www.youtube.com/

watch?v=9w3xwYIx17s) and our underhanded Long Toss demonstration for pitchers

(http://www.youtube.com/watch?v=UQHnKRQ9s0I) on Youtube. Ironically, the form

of crow hop being used in the position player video is a “shufle step”. As mentioned in the section above, we strongly recommend that you Crow Hop off of your back leg (right

foot for righthanders, left foot for lefthanders). Again, please refer to the 1 minute mark

of the following video to see the proper way to crow hop (https://www.youtube.com/

watch?v=oB7IcMy5Q0s).

A Word About Arm Care And Band Work: Pre-Throwing (and Post Throwing) Arm Care Program

Before we introduce the Throwing Program, let’s take a moment to address the impor-

tance of having a pre-throwing Arm Care Program, or what we call Pre-Habilitation, in

place. There are many great ways to prepare the arm to throw. The program we have

taught for the past 20 years speciically targets the shoulder and surrounding areas, and is based on Arm Circles and Band work (though, we don’t speciically address the elbow, we highly recommend that you check out our resource page at the bottom of this

Manual for more information about elbow care, and arm care in general).

These two components are essential to the preparation of the arm, immediately prior

to throwing. And we do not let players pick up a softball without going through these

two steps (Note: this does not preclude the fact that there are other helpful ways to

prepare the arm -- again, please refer to our resource page at the end of this manual.

Also note that we always want our players to do some form of cardio prior to their Arm

Care Program).

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The following two sections will go over our Arm Circle and Band program in detail (for

more information about our Arm Circle, Band Work-Out and Long Toss Routine, you

can reference our DVD, Thrive On Throwing 2: http://www.jaegersports.com/Thrive-

on-Throwing-by-Jaeger-Sports/).

Arm Circles

Our Arm Care program is comprised of two stations -- station one is Arm Circles, which

is a “general” range of motion workout, that targets the shoulder and surrounding mus-cle groups (Macro) followed by station two, which is a Surgical Tubing or Band work-

out (Micro) that targets more speciic areas of the shoulder, including, the rotator cuff muscle group and other supportive areas of the shoulder.

The Arm Circle routine comprises of two sets, palms facing downward with forward

rotation, followed by palms facing upward with backward rotation. Both sets of Arm Cir-

cles are a precursor to the Band workout because they address the most basic needs of

the arm: blood low, oxygen, range of motion and heat to the rotator cuff muscle groups, and supporting areas. This literal “warm up” of the shoulder and surrounding areas ide-ally prepares the shoulder area for the Band work out.

Each set of Arm Circles has 9 checkpoints (small, quarter, half, three quarter, full, three

quarter, half quarter, small). Just as we begin our throwing program slowly and gradu-

ally, we do the same with Arm Circles. We’ll have our players start with 8 repetitions at

all 9 of these checkpoints (72 repetitions total) and increase to 12 repetitions (once 12

is mastered, you can add a ball and go back to 8 repetitions and work up to 12 repeti-

tions again).

In addition to these 9 checkpoints, we also have a few other guidelines to insure that

you are doing the Arm Circles properly, including: 1) Be sure that your arms are extend-

ing out away from the body at shoulder height with a slight bend in the elbows to relax

your arms, 2) Be sure that your middle ingers (from both arms) form a line segment from one tip to the other through your shoulders, 3) Try and keep your shoulders and

surrounding areas as relaxed as possible (a good idea is to imagine that your circles

are moving through “soft space”), 3) As you rotate your arms, be sure that you are

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making symmetrical circles, ie, as high as you are low, and as far backward as you are

forward (because the tendency is to have your shoulders lean fwd, be sure to be aware

of working backward as much as forward), and 4) Be aware of keeping your breathing

as luid as possible (ie avoid holding your breath) …try to keep your body and mind as relaxed as possible.

If at any point you ind that your technique breaks down stop and take a break and either inish later, or know that you need more time (or less repetitions) to build up your endurance properly (For more information and a visual demonstration regarding

Arm Circles, please go to the following link on Youtube: https://www.youtube.com/

watch?v=OvuzuJunwgs -- please note that this shows only the irst set of Arm Circles, Palms down and forward. Again, our entire Arm Circle routine can be seen on our DVD,

Thrive On Throwing 2).

Bands/Surgical Tubing Exercises

It’s hard to put into words the value and effect of Band work. Though Bands or Surgi-

cal Tubing has been around for many decades, the concept of using them tended to

revolve around post surgery, rehabilitation. Though, Bands play a huge role in helping

the athlete rehabilitate his or her arm back in shape, we have found that doing Bands

prior to throwing is extremely beneicial and effective.

Just as players have to do a very thorough Band program to get their arms extremely

healthy post surgery, we love the concept that by doing Bands irst, you are actually doing “Pre-habilitation”. We can tell you from irst hand experience and from countless players and coaches that the beneicial effects on the arm from doing Band work, con-sistently, has been profound.

We have our own Band program (J-Bands) which consists of 11 exercises for position

players (and 14 for Pitchers) that is to be done immediately following Arm Circles and

immediately prior to throwing (For more information about our J-Band workout, please

go to the following link: https://www.youtube.com/watch?v=omdQgVfutic --

Again, our Band Program is available on our DVD, Thrive On Throwing 2).

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NOTE/WARNING: Please be sure if you are doing any Band exercises that clip on

or hook up to a fence or “eye bolt” that you NEVER have your neck, face or head in aligned with the clip/hook/eye bolt.

Post Throwing Arm Care

Since you took great care of your arm prior to throwing it makes sense to take great

care of your arm after throwing. Just as pre-throwing Arm Care is essential to “prep” the arm on many levels, post-throwing Arm Care is essential for helping the arm recover

more effectively. How you recover plays a huge role in not only getting healthy, but

staying healthy.

There are a number of options available for post-throwing, Arm Care including: Band

Work, Electrical Stimulation, Jobe Exercises, Cardio, etc. These are all fantastic op-

tions. For us, because it is so effective and practical, we have our pitchers go through

our J-Band program immediately following any mound work, and for position players,

at the end of practice or a game, focusing speciically on all 4 of the external rotation or “deceleration” exercises, including: Exercise #5, Reverse Flyes, Exercise #7, External Rotation Hip Height, Exercise #9, External Rotation Shoulder Height, and Exercise

#10, Reverse Throwing Motion. We’ll have players do 1 set and 20-25 repetitions of

each of these 4 exercises. These 4 exercises are essential to helping your arm recover

dramatically better.

Other than taking a few minutes to get some water, we want these exercises done im-

mediately following mound work once they are done throwing for the day, and then they

can do their cardio (for position players, who will tend to have great recovery period

from day to day and do not have to deal with the potential “effects” of throwing off of a mound, there arm care program may be much lighter).

Again, we recognize that there are many experts in this ield that can give you a lot more information on this topic (physical therapists, trainers, sport science specialists),

but we have seen players get great beneits over the past 20 years simply from adding a post-throwing, band workout into their routine. Again, please see our reference list at

the bottom of this manual.

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Finally, “icing” seems to have become a very debatable topic, with research seeming to lean away from icing. Please be sure to do your homework before making your decision.

The Throwing Program

The following Off-Season Throwing Program is based on the arm strength of a typical college

freshman. It is based on the assumption that players are fully rested and recovered

from a long season (Spring and/or Summer) and that they are starting from scratch.

The Throwing Program is based on a 4-5 week cycle: 2-3 weeks for the Stretching Out

Phase, and 2 weeks for the Stretching Out and Pull Down Phase. Though some play-

ers may need longer in the Stretching Out Phase (3 weeks), the bottom line is to refrain

from moving into the Pull Down Phase until the arm is conditioned properly. There is

no need to rush aggressive throwing until the arm has been thoroughly prepared for it.

This 4-5 week period is what it should take to fully stack the base, condition the arm and

work through the strengthening phase completely.

Target Date To Begin Your Throwing Program

Please keep in mind that this 4-5 week throwing “progression” is designed as a precur-sor to any formal team practice or game situation where a player would be asked to

throw aggressively. Another way of saying this is to work “backward” at least 4-5 weeks prior to any situation where you know you are going to need to be essentially in great

throwing shape (ie the Summer before Fall Practice, the late Fall/Winter prior to return-

ing to school for the Spring season).

And if you decide to take an “extended break” from throwing (4 weeks or more), you now know that at least a 4-5 week window is coming, at some point, to get the arm

back into great throwing shape (note: if you only take off 1 week, you may only need 1

week to get back into great throwing shape and “re-catch” the wave -- for 2 weeks off, you may need 2 weeks, and 3 weeks off, you may need 3 weeks to re-catch the wave).

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This format can be extremely valuable for any coach that wants their players to be in

great shape when they show up for the irst day of practice, or to be implemented during the Winter break (so the players are already in great shape when they return).

The bottom line is that you now know that whenever you want to be, or are expected

to be in great throwing shape, you simply work backward at least 4-5 weeks from that

target date.

Phase 1 Overview: The Stretching Out Phase (10-21 Days)

Again, the beginning phase of our Off Season Throwing Program is called the “Stretch-ing Out” phase. This 2-3 week period is dedicated to allowing the arm to “open up” and stretch out slowly and surely. As a reminder, the goal of this phase is to keep the

arm loose, relaxed and free as the players move away from each other. We also want

to remind you to place a huge emphasis on players using an arc from the onset in the

Stretching Out phase. This helps the arm “open up” at different angles, and gives the shoulder an opportunity to optimally stretch out.

During the Stretching Out Phase, there is no need to throw the ball on a line or have

any sense of aggressiveness for this 2-3 week period. Again, the idea is to use this 2-3

week period to allow the arm to crawl, walk and jog, setting the tone for “sprinting” in the more aggressive, Pull Down Phase. It’s no different than getting your legs stretched out

for an aggressive run -- you want to be sure that your legs are well stretched out, and

that you’ve done some jogging and measured sprinting before you get real aggressive

with your legs.

Phase 2 Overview: Stretching Out and Pulling Down (14 Days)

Again, the second phase of our Throwing Program is called the Pull Down Phase. This

phase can also be referred to as the “strengthening phase” because it is where players begin to add aggressiveness to their throwing. This phase should not be started until a

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players arm has been properly conditioned from the irst 2-3 weeks. Again, our general rule of thumb of when to know if its time to implement aggressive throwing is gauged by

whether a player has begun to “max out” their distance in the stretching out phase, and is able to maintain that maximum distance for at least a few throws.

We also like to see that a player can get out to their maximum distance (e.g. 200 feet)

for two straight days with great recovery period. This is usually a great sign that the

player is in great throwing shape, and the arm is ready to take this great extension

and compress it into shorter distances on the way back into their throwing partner on a

downward plane.

Once a player is ready for the Pull Down phase, we suggest that they Pull Down on

Monday, Wednesday and Friday of the irst two weeks. This provides for a rest/re-cover day in the event that the player needs a lighter workload before getting aggres-

sive again the following day. In time, the aggressive phase of throwing creates its own

rhythm and level of conditioning, whereby players will be able to Pull Down practically

every day by weeks 5 and 6 per se.

Again, players are always allowed to “go easy” on a given day, or simply take a day off. But we’ve found that the more players throw the more the arm tends to want to throw

(assuming the base has been built correctly). Remember, always listen to your arm.

Summary

Our Throwing Program places the bulk of responsibility on the individual player. The

arm dictates how quickly or how slowly the program progresses. We know from experi-

ence that every athlete is unique, has their own progression, and ultimately, knows their

arm better than anyone else.

The key is to build a base through stretching, range of motion and a progressive build

up of distance (stacking the base). Once you’ve fully established the base through the

Stretching Out Phase, and the player has proven that they have not only maxed out

their distance, but they are able to maintain this distance for multiple throws and con-

secutive days, they are ready for the Pull Down or Strengthening Phase.

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The Pull Down phase (after the arm has completed the Stretching Out Phase that day)

consists of aggressive throwing every other day for two weeks, and then can evolve

into an additional day or two if the arm asks for it. Remember, a player can always back

off or take a day off.

Notes: Throwing (Stretching) on the way back in toward your partner for the irst 2 weeks: Since the irst 2 weeks only comprise of the Stretching Out Phase, we still want you to throw on the way back in toward your throwing partner to complete your

throwing session. The rule of thumb is to come back in with a relaxed effort, and with

arc on the throws. As you get to the end of week 2 and start extending your distance, it’s

okay to use some intent on the way in toward your partner. The key is to always feel as

if you are throwing the ball with a relaxed effort (maybe 70 to 80 percent toward the end

of week 2) and maintain a sense of “stretch” in the arm, even though you are getting closer to your partner. Again, please be sure to refrain from any aggressive, downhill

throwing on the way back in until you are ready for the Pull Down Phase.

Crow Hop Reminder: It is ideal to get your legs involved as soon as possible when

throwing for several reasons: First and foremost, health. Using your legs provides a

great deal of support for your arm by minimizing the work load on your arm. It also

helps you become more athletic and dynamic. Therefore, we want you to get your legs

involved by crow hopping as soon as possible (approximately 40 feet), and maintaining

this crow hop for the remainder of the throwing session. Once you get through the Pull

Down Phase, you can actually go back out to your position speciic distance, and work on your regular throwing mechanics (including your arm circle for inielders especially) once your throwing program is done (See Youtube video example in the previous sec-

tion on Crow Hopping).

The Throwing Schedule, Progression

The following is a breakdown of our Off-Season Throwing Program to help you struc-

ture your schedule. Again, the Schedule is based on a 4-5 Week format, though we

strongly recommend that you take 5 weeks to give yourself an extra week (weeks 1-3)

for the Build Up Phase (Stretching Out Phase). Even though there is a “suggested

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number of throws” to make at each increment, remember to listen to your arm and let it dictate how many throws to make before moving away from your throwing partner.

For the irst 3 Weeks (The Stretching Out Phase) we encourage throwing 4-5 days a week because the workload is lighter and the focus should be on building repetitions.

For the weeks following the Stretching Out Phase you may choose to increase to throw-

ing each day, knowing you can always take a day off, or go lighter. It tends to depend

on how consistent you’ve been with your Throwing Program, and diligent you’ve been

with your Arm Care Program. Once again, Listen to YOUR arm and make it YOUR

throwing program.

You will notice that the format is based on a Monday through Friday Schedule (5 days).

We would recommend that you also get some throwing (and/or Arm Care work) in on

the weekend. Again, one of our motto’s is to throw more, rather than less, especially

from the onset where the focus is on “low impact throws and building volume”. Feel free to tweak the schedule so that you spread out the 4-5 days, but again, our suggestion

is to throw at least a minimum of 4 days a week, though we’d tend to recommend 5.

Again, this throwing program is based on a college freshman with average arm strength,

and a typical off-season workload. For younger players, the key will be to take the struc-

ture and rhythm of this schedule below, but to let your arm dictate how many throws you

make, at what distance, and when it’s time to initiate the Pull Down Phase.

A Note Regarding Pitchers

We would encourage all pitchers to use this same format for underhand throwing. We

have seen irst hand with Monica Abbott that Long Tossing underhanded is an essential aspect of her training. She will typically “max out” at approximately 180 feet on one of her heavy workload days. However, instead of “Pulling Down” as would be the case for an over handed thrower, she uses the same principle, but calls it “Pulling Up”. The idea is the same, in that she maintains the same effort or “x” of her furthest throws as she makes her way back in toward her throwing partner in incremental steps (view link:

http://www.youtube.com/watch?v=UQHnKRQ9s0I).

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We also suggest to do Band Exercises that address both the overhand and under-

handed throwing motions (Forward Throws), in addition to the reverse direction of the

throwing motions, both overhanded and underhanded (Reverse Throws).

As for over hand throwing, we’ll leave that up to each individual pitcher. We don’t have

enough research to make a conclusion either way, though, it would make a lot of sense

for many reasons to do some form of overhand throwing considering that you make

overhand throws in a game, or that you are a two way player.

Week 1: Stretching Out Phase

Notes: Though the increments are based on a “number of throws” per 5 feet, we actu-ally prefer that you move back approximately 1 foot per throw. If you are listening to

your arm, it will probably always want to move back in small stages, rather than take

5 foot “jumps”. Also, when you get to the “maximum distance” that day, you’ll have an option to stay at that distance for more throws (conditioning), or move backward if the

arm feels the need to stretch out more.

With each passing day you’ll notice that the distance will increase in small increments,

which is what we expect as the arm “opens up”. However, remember that the goal is to build volume rather than “try” and get to a certain distance. Let the distance come naturally and as a “by product” of building up volume. Also, remember to keep the arm as relaxed, loose and luid as possible when throwing, especially the irst 3 weeks. Ulti-mately, the idea is to throw this way even when you get to the more aggressive part of

the throwing program, or the Pull Down Phase. Again, be sure to focus on allowing the

arm to slowly open up and stretch out from the onset (which is why we want even the

initial throws to have some arc in them).

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Monday

20 feet -- 10 throws (arc)








60 feet -- 3+ throws (arc) *




40 feet -- 3+ throws (arc) **

* Additional time to stay at

this distance or move back a

few more feet if arm asks

for more distance

** make additional throws

as part of cool down if possible

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Tuesday



















this distance or move back a few

more feet if arm feels the need

** make additional throws as

part of cool down if possible



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Wednesday









60 feet -- 2-3 throws (arc)






90 feet -- 2-3+ throws (arc) *


80 feet -- 2-3 throws (arc












** make additional throws as part

of cool down if possible

Thursday
































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Friday





































20

Monday





















120 feet -- 2+ throws (arc)*





95 feet -- 1 throw (arc)












Tuesday












































21

Wednesday



















































22

Thursday
























































23


Friday



























































Note: Keep in mind that as you start getting into further distances by the end of week

2 (ie 150+ feet), you are free to start to come back in toward your throwing partner with

“some” effort. Considering that 150+ feet takes a certain amount of effort (even though you are still “stretching out” and throwing with “arc”), it is okay to use this same amount of effort on the way in. The idea is to match the effort on the way out (ie 150 feet might

be 75% of your eventual maximum distance, so you can use 75% effort on the way

back in to your throwing partner). Though you are starting to put some effort behind the

ball, Remember this is still Phase 1 or the Stretching Out Phase of the program. Keep-

ing the arm Loose, Free and Fluid are still the priorities.

Lastly, you may ind that by the end of the second week, that you aren’t at your maxi-mum distance (or endurance), which is just ine with us! In that case, Week 3 is an extension of Week 2, except that you are adding approximately10 feet a day to your

maximum distance. Based on our schedule, you would be approaching 210 feet by the

end of Week 3, assuming that is what your arm is capable of doing. You may also ind that you don’t need to add much more distance in week 3, but your arm simply needed

more endurance and conditioning. That would also be great.

In either case, traditionally, if you are consistent with your throwing schedule and arm

care program, you will probably be maxed out and in great shape by the end of Week

3. If you have clearly reached your maximum distance by the end of Week 2, you are

ready for Phase 2, the Pull Down Phase.

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25

Week 3 (or 4): The Pull Down Phase

Even though the arm is in great shape after this initial 2-3 week build up, Pull Downs

are only integrated on Monday, Wednesday and Friday for the irst 2 weeks (eventu-ally, it will probably become 4-5 days a week). Like everything else we do, we want to

slowly integrate each phase without shocking the arm. Therefore, just as you began the

stretching out phase in a progressive manner, be sure not to over do it on the irst day of Pull Downs. Maybe use 90% of your effort on the way in on the irst day, especially if you didn’t do much throwing the day before (ie Sunday).

Also, note that starting this week the schedule has you coming back in to your throwing

partner to only 65 feet (rather than 40 feet) for the Pull Downs. The reason for this is

because getting closer than 65 feet can actually be dangerous for an arm that has been

stretched out to 150, 180, 200+ feet. And for someone knew to this program, they may

have never seen (felt) the effects of a throwing program that promotes this kind of range

of motion, extension and power that come from the Build Up Phase. In short, the ball

may have more life, explosion and carry on it than what may be expected, especially

if the “intent” of the furthest throw is truly maintained and translated into the shorter distances.

Finally, keep in mind that once you begin the Pull Down Phase, Tuesday and Thursday

are still work days. How far you go out, and how many throws you make is completely

dictated by how the arm feels.


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20 feet -- 5 throws (arc)30 feet -- 3 throws (arc)40 feet -- 3 throws (arc)50 feet -- 3 throws (arc)60 feet -- 3 throws (arc)70 feet -- 3 throws (arc)75 feet -- 3 throws (arc)80 feet -- 3 throws (arc)85 feet -- 3 throws (arc)90 feet -- 2 throws (arc)95 feet -- 2 throws (arc)100 feet -- 2 throws (arc)105 feet -- 2 throws (arc)110 feet -- 2 throws (arc)115 feet -- 2 throws (arc)120 feet -- 2 throws (arc)125 feet -- 2 throws (arc)130 feet -- 2 throws (arc)135 feet -- 2 throws (arc)140 feet -- 2 throws (arc)145 feet -- 2 throws (arc)150 feet -- 2 throws (arc)155-200+ feet *

* Additional time to stay at this

distance or move back as distance

extends beyond 150 feet

PULL DOWN Phase Maintain same effort

of furthest throw;

Miss lower than higher

150 feet -- 1 throw (pull down)
















70 feet -- 1 throws (pull down)

65 feet -- 2 throws (pull down) **

* 155+ feet -- feel free to go out

as far as the arm wants, and keep in

mind that for every 5 foot increment

throw that you make beyond 150

feet (Stretching Out Phase), make the same amount of throws every 5

feet on the way back in

(Pull Down Phase).


of cool down if possible and be sure

to not get so close that pull down’s

become dangerous!

Week 3 (or 4): The Pull Down Phase


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Week 4 (or 5): Pull Down Phase

Week 5 (or 4) is similar to the irst week of Pull Downs. However, the intensity and duration will tend to change based on arm strength, comfort level, etc. If you were comfortable

pulling down in the irst week of Pull Downs, then your Pull Downs might become more aggressive this week, and you may even add another day. Eventually, you’ll tend to ind because of how well your arm has been conditioned and built up that your recovery

periods should be incredibly good. This is what we call a “positive cycle”, whereby your arm will tend to want (need) to stretch out and pull down often. You will probably ind that once you get into “great” Pull Down shape this becomes your normal activity go-ing forward. And if you want to take a rest, you now know “when” to start your Build Up progression again, “how” to do it, and “how” long it will take.

20 feet -- 5 throws (arc)30 feet -- 5 throws (arc)40 feet -- 5 throws (arc)50 feet -- 5 throws (arc)60 feet -- 5 throws (arc)70 feet -- 5 throws (arc)75 feet -- 5 throws (arc)80 feet -- 3 throws (arc)85 feet -- 3 throws (arc)90 feet -- 3 throws (arc)95 feet -- 3 throws (arc)100 feet -- 2 throws (arc)105 feet -- 2 throws (arc)110 feet -- 2 throws (arc)115 feet -- 2 throws (arc)120 feet -- 2 throws (arc)125 feet -- 2 throws (arc)130 feet -- 2 throws (arc)135 feet -- 2 throws (arc)140 feet -- 2 throws (arc)145 feet -- 2 throws (arc)150 feet -- 2 throws (arc)155-200+ feet *

PULL DOWN Phase Maintain same effort

of furthest throw;

Miss lower than higher

150 feet -- 1 throw (pull down)145 feet -- 1 throw (pull down)140 feet -- 1 throw (pull down)135 feet -- 1 throw (pull down)130 feet -- 1 throw (pull down)125 feet -- 1 throw (pull down)120 feet -- 1 throw (pull down)115 feet -- 1 throw (pull down)110 feet -- 1 throw (pull down)105 feet -- 1 throw (pull down)100 feet -- 1 throw (pull down)95 feet -- 1 throw (pull down)90 feet -- 1 throw (pull down)85 feet -- 1 throw (pull down)80 feet -- 1 throw (pull down)75 feet -- 1 throw (pull down)70 feet -- 1 throw (pull down)65 feet -- 2+ throws (pull down) **


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Post Throwing Program Maintenance/Active Rest/Target Date For Building Arm Up Again

Once your arm is built in the most optimal way, the system will essentially run itself.

You will probably ind that your arm wants (needs) to throw often, and that your Arm Care program becomes a part of your daily routine. Theoretically, you can keep in great

shape for months at a time. Just know that if at any point you decide to take an ex-

tended break, be sure to use that time to maintain an Arm Care program (Active Rest)

unless you need a total break from everything. In either case, be sure that once you are

ready to get your arm in shape, always work backward at least 5 weeks from the irst day you are expected to be in great throwing shape.

Active Rest will help your arm “stay in shape”, and help you transition smoothly and safely when you are ready to begin Day 1 of your Throwing Progression again. Having

a “Target Date” to work backward from ensures that you won’t be put in a vulnerable situation when you are asked to be in shape to throw aggressively.

Mental Training and Throwing

You may at irst ask, what does “Mental Training” have to do with throwing. Well, per-haps an easier way to answer this question is to ask what you think the effect on your

arm (body) would be if your mind was in a clearer, calmer and more focused state, both

on and off the playing ield?

We’d like to think that this makes a lot of sense when it’s put this way.

Not only do we feel that your arm, body and mind are in a more advantageous position

to train and develop, but most of all, having a Mental Practice routine in place can pro-

mote a number of signiicant beneits, including: Clarity, Relaxation, Focus, Awareness, Discipline, Conidence, Energy, Quieting of the Mind and Peace of Mind.

Considering that your mind can play such a major role in both your physical and mental

well being, it would seem like a good idea to invest into this part of your game.

For more information on our Mental Game Talk & Guided Breathing Exercise, please

visit the following link: http://www.youtube.com/watch?v=7h4er5U38SU).


Resources: Arm Training/Sport Science/Strength

and Conditioning

There are many great resources in the baseball community that are extremely valu-

able regarding Arm Training and Development. Below, you’ll ind a list of trainers in various ields that we have had experience with and strongly encourage you to look into their training programs -- they have so much to offer.

Kyle Boddy www.drivelinebases.com, @driveline bases

Eric Cressey www.cresseyperformance.com, @cresseyperformance

Dr. Marcus Elliott www.p3.md

EM Speed & Power www.emspeedtraining.com, @emspeedpower

Casey Fisk www.iskpt.com, @iskpt

jaegersoftball.com

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Softball Off-Season Throwing Program

2015 Alan Jaeger | jaegersoftball.com

—————————————————————— —————————————

Cover Design and Graphics: Greg Barnett | rocknmotion.com

Photography: Janet Barnett | rocknmotion.com

arm care & off-season throwing manual - jaeger sports · 2017. 5. 5. · arm care & off-season...

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