Baseball: Long Toss Jacob Liedka KINE Biomechanics

Objectives The objective of long toss is to build arm strength and endurance by throwing the ball as hard and far as possible in a mechanically sound fashion. The objective of long toss is to build arm strength and endurance by throwing the ball as hard and far as possible in a mechanically sound fashion.

Special Considerations Closed task Closed task Non repetitive Non repetitive Movement takes place in: Movement takes place in: Frontal Plane Transverse Plane Sagittal Plane

Special Considerations (Cont.) Other factors that may be taken into consideration are : Other factors that may be taken into consideration are : Weather Weather Equipment Equipment Cleats should be worn to maximize traction and prevent injury. Cleats should be worn to maximize traction and prevent injury.

Musculature The power from the long toss is provided primarily by the legs and the core. Explosive, fast twitch muscle is what makes someone throw hard. The power from the long toss is provided primarily by the legs and the core. Explosive, fast twitch muscle is what makes someone throw hard. The gluteus maximus, muscles of the quadriceps, hamstrings, as well as the abdominals and obliques create force for the throw. The gluteus maximus, muscles of the quadriceps, hamstrings, as well as the abdominals and obliques create force for the throw.

Musculature (Cont.) The muscles of the rotator cuff play a huge role in the force producing and recovery phases of the throwing movement. The muscles of the rotator cuff play a huge role in the force producing and recovery phases of the throwing movement. The pectoralis major, supraspinatus, infraspinatus, subscapularis, and biceps all play a role in force producing movement of the long toss. The pectoralis major, supraspinatus, infraspinatus, subscapularis, and biceps all play a role in force producing movement of the long toss. The teres major, teres minor, rear deltoid, and supraspinatus all figure into protecting the shoulder during the follow through. The teres major, teres minor, rear deltoid, and supraspinatus all figure into protecting the shoulder during the follow through.

Exercises Many different exercises can be done to improve throwing velocity. Along with extensive resistance training for leg strength, and a light dumbbell routine for rotator cuff strength, the following can be implemented: Many different exercises can be done to improve throwing velocity. Along with extensive resistance training for leg strength, and a light dumbbell routine for rotator cuff strength, the following can be implemented: Plyometrics (Jumps, agilities) Plyometrics (Jumps, agilities) Abdominal work Abdominal work Sprints Sprints

Phases of Long Toss Phase I- Preparatory Movements- Mental Set Phase I- Preparatory Movements- Mental Set Phase II- Wind up Phase II- Wind up Phase III- Force Producing Movement Phase III- Force Producing Movement Phase IV- Follow Through Phase IV- Follow Through

Phase I (Preparatory Movements) To begin the long toss movement, two shuffle steps are taken, using ground reaction forces to build momentum into the throw itself. To begin the long toss movement, two shuffle steps are taken, using ground reaction forces to build momentum into the throw itself. This begins the sequential kinetic link. This begins the sequential kinetic link. Keep weight slightly on back foot Keep weight slightly on back foot Have good flow and rhythm throughout Have good flow and rhythm throughout

Phase I (Cont.) Movement takes place in the sagittal plane. Movement takes place in the sagittal plane. Common Errors: Common Errors: Early rotation Early rotation No rhythm No rhythm

Phase II (Wind up) The wind up begins with a great amount of ground reaction forces being transferred from the ground to the back foot of the thrower. The wind up begins with a great amount of ground reaction forces being transferred from the ground to the back foot of the thrower. While force is applied with the back foot, the hands separate and begin to move downward. While force is applied with the back foot, the hands separate and begin to move downward. Keep movement free and easy Keep movement free and easy Keep front side closed (still no rotation) Keep front side closed (still no rotation)

Phase II (Cont.) Most movement takes place in sagittal plane, hands begin to move in transverse plane. Most movement takes place in sagittal plane, hands begin to move in transverse plane. Common Errors: Common Errors: No rhythm No rhythm Early rotation Early rotation

Phase III (Force Producing Movement) The force producing movement begins with the stride, maximum force is applied by the back foot as the front foot strides to the target. There must not be any rotation within the body whatsoever until the front foot hits the ground. The force producing movement begins with the stride, maximum force is applied by the back foot as the front foot strides to the target. There must not be any rotation within the body whatsoever until the front foot hits the ground. The front foot should be pointing straight at the target or slightly closed, and the elbows should be brought up to the “power position” creating somewhat of an inverted W. This is the ideal position to create force and power within the throw. The front foot should be pointing straight at the target or slightly closed, and the elbows should be brought up to the “power position” creating somewhat of an inverted W. This is the ideal position to create force and power within the throw. The head, shoulder, elbow, hip, knee and foot should all be aligned perpendicular to the target. The head, shoulder, elbow, hip, knee and foot should all be aligned perpendicular to the target.

Phase III (Cont.) Once the front foot hits the ground, force is transferred from the lower extremities to the core. The core rotates violently, bringing Newton’s law of action reaction into play, creating a very large amount of torque. Once the front foot hits the ground, force is transferred from the lower extremities to the core. The core rotates violently, bringing Newton’s law of action reaction into play, creating a very large amount of torque. The torque created is transferred to the arm which acts as a whip that delivers the ball. The torque created is transferred to the arm which acts as a whip that delivers the ball.

Phase III (Cont.) The force producing movement should take place in the sagittal plane for as long as possible, up until a certain point where it will happen in the frontal plane. The force producing movement should take place in the sagittal plane for as long as possible, up until a certain point where it will happen in the frontal plane. Common Errors: Common Errors: Front foot opens Front foot opens Rotation of the trunk occurs too early Rotation of the trunk occurs too early Arm slot not in proper position to create optimal power Arm slot not in proper position to create optimal power Front side flies open (shoulder, elbow, glove) Front side flies open (shoulder, elbow, glove)

Phase IV (Follow Through) The follow through is a very important phase that can alter the flight of the ball, as well as determine how healthy someone’s arm will be over a period of time. The follow through is a very important phase that can alter the flight of the ball, as well as determine how healthy someone’s arm will be over a period of time. The follow through begins once the ball is released. The follow through begins once the ball is released.

Phase IV (Cont.) Once the ball is released, the athlete’s head should follow the ball to the target. The head moves forward and down while the upper half of the body ends up parallel with the ground. Once the ball is released, the athlete’s head should follow the ball to the target. The head moves forward and down while the upper half of the body ends up parallel with the ground. The back leg should fly through freely, increasing the overall amount of force applied to the back of the ball, as well as reducing the amount of the stress put on the rear deltoid area. The back leg should fly through freely, increasing the overall amount of force applied to the back of the ball, as well as reducing the amount of the stress put on the rear deltoid area.

Phase IV (Cont.) This phase should take place primarily in the frontal plane, too much movement in the sagittal plane will limit the amount of force applied toward the target. This phase should take place primarily in the frontal plane, too much movement in the sagittal plane will limit the amount of force applied toward the target. Common Errors Common Errors Too much movement in sagittal plane, limiting efficiency Too much movement in sagittal plane, limiting efficiency Not allowing back leg to come through Not allowing back leg to come through

Summary Try to be as smooth as possible with your mechanics, keep movements free and easy. Try to be as smooth as possible with your mechanics, keep movements free and easy. Keep shoulder, elbow, hip, knee, and foot in line with the target during phase II. Keep shoulder, elbow, hip, knee, and foot in line with the target during phase II. Keep all movement going toward the target. Keep all movement going toward the target. Let it fly! Let it fly!

References House, Tom. Ryan, Nolan (1991). Nolan Ryan’s Pitcher’s Bible. New York, New York: Simon & Schuster/Fireside House, Tom. Ryan, Nolan (1991). Nolan Ryan’s Pitcher’s Bible. New York, New York: Simon & Schuster/Fireside House, Tom. (1994). The Pitching Edge. Champaign, IL: Human Kinetics Publishers Bolt, Becky. (2007). Pitching Biomechanics Evaluation. Retrieved at Hales, Mike PhD. Bauer, Jeff PhD., et al Dynamic Biomechanics. Available from Dillman, C.J., Fleisig, G.S., Andrews, J.R. (1993). Biomechanics of Pitching with Emphasis opon Shoulder Kinematics. J Orthop Sports Physical Therapy. Retrieved from