Day 3: Long Toss into Touch and Feel
Day 3: Long Toss into Touch and Feel
Goal today is to loosen the arm to help it recover from your Day 1 Bullpen or Pitching in Game.
- Complete Everyday Warm-up: Arm Circles, Bands, Lower Half Drills, Dynamic Stretch
- Complete Long Toss: Listen to your arm as far as the distance you stretch your arm to. Pull downs are optional on this day. It could be a good day to make just a few pull downs or none at all.
- Touch and Feel Drills: Complete at least 5 of the touch and feel drills working all of your pitches. Only 25-30 throws should be made total.
- Post Throwing: sprint work after pitching is a must. Every 10 pitches 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.
Touch and Feel Drills:
- Tracer
- Front over Back
- Rocker
- Slides
- Pitching Backwards
- Balance Three Touch
- One Knee Finish
- Kershaws
