The Peak Velocity Project

(1)

The Peak Velocity Project

V E L O C I T Y - B A S E D L O N G T O S S

P R O G R A M

BY DANIEL CABULING ID3TRAINING.COM ID 3 TRAINING LLC

(2)

Velocity Based Long Toss Program

Many long toss programs use different variables to determine the structure of the program. Some of them include distance, time, number of throws, athlete feel, etc. Many of the variables that are tracked don't give a complete picture of the stress that is being placed on the arm.

This program uses velocity to track that stress.

Velocity is the best variable to track the stress that the arm feels during each throw. It uses different drills to constrain the velocity of the thrower, projects numbers for the thrower to follow, and provides insight for the thrower to learn what intent they are throwing at for every throw. The combination of velocity, constraint drills, and self-awareness will provide the proper amount of structure, stress, and recovery for an arm to be prepared for performing at its highest level.

The goal of this program can vary depending on the individual(s). If your or your goal for your players is rehab from an injury, given you are cleared by a Doctor or Physical Therapist, maintain arm health, or returning to throwing after taking some time off, pick the program that is a velocity that you or your players have thrown before

So if you as an infielder are able to throw mid-80’s across the infield pick the 90 mph program. If you are an outfielder who can throw 80 mph from the outfield then pick the 80 mph program. If you are a softball player pick the 70 mph program.

Refer to the table provided below.

If you are looking to improve your velocity choose the program that you want to be able to throw. Position players pick the max velocity that you would like to be able to throw. Pitchers reference the table below. An evidence-led rule of thumb that will help you choose the correct program is many pitchers are able to throw about 10 mph harder than they can off the mound. Evidence-led means that a mixture of personal experience and slightly based on scientific evidence the following chart will help you pick the right program for you as a pitcher.

Max Velocity Achieved Flat Ground Velocity Mound Velocity

100 MPH 80 – 90 MPH 90 MPH+

90 MPH 70 – 80 MPH 80 MPH+

80 MPH 60 – 70 MPH 70 MPH+

70 MPH 50 – 60 MPH 60 MPH+

These numbers are references and not exact, they haven’t been supported by

research but by what is normally seen in baseball. There is exceptions so just

use this as a reference point, not exact science.

(3)

Keys

1. On you or your players first day, perform 10 kneeling throws, after you or have warmed up. Record the velocity that you or they hit when you or their intent is free and easy. Put that velocity down in the box for velocity on the kneeling drill. It should be around 20 – 40 MPH. Any harder than that, you or your players are throwing at too high of an intent level to appropriately warm up.

2. Every throw should be pain free and easy. Until you or your players get to 6-7 out of 10 intent levels.

3. Every throw should be between the prescribed velocities. For example, if you or your players are doing a throw for the rocker throws and it is supposed to be 40 mph. And the throws for the next stage "Position Specific" is supposed to be 50 mph. For the "Rocker" throws keep each throw above 40 mph but not over 50 mph.

4. After every session of throwing write down how hard you or your players

felt like you or they were throwing in the Rate of Perceived Exertion, RPE,

section.

(4)

Description of Long Toss Drills

Kneeling: start with your throwing arm knee on the ground. Your front leg should be slightly extended and chest is square. Rotate and throw as you would normally with your chest following towards your front knee.

Square: start with your chest square to your target, feet will be shoulder width apart. Be athletic and move everything freely other than your feet as you throw.

Rocker: start perpendicular to your target; feet spread 80 percent of your stride.

Back foot will be parallel to your target and your front foot pointed towards your target. Shift your weight forward and then back. As you shift backwards separate your arms and initiate your throw. Follow through with your back foot.

Position Specific: Whatever your primary position is, perform each throw as if you are playing that position. Pitchers perform out of the stretch or wind up.

Infielders pretend to field a ground ball, outfielders pretend you are fielding from the outfield, and catchers throw from the crouch.

Step Behind: start in the stretch position, but have your feet shoulder width apart. Initiate your throw by stepping behind your front foot with your back foot and make your throw. Follow throw as if you were doing a Rocker or Leg Kick throw.

Shuffle: Exactly the same as the step behind throw but add a hop to your throw.

The difference between a shuffle and a step behind is the hop increases your level of intent. Stay athletic!

*Reference provided videos if unclear on how to perform the drills

*This should be used routinely for after throwing, if there isn't a recovery provided

(5)

Post-Throwing Shoulder/Forearm Care

* Both tight and loose athletes should follow this. Athletes that fall into the tighter side should perform 2 sets instead of 1.

Foam Rolling Series 5 minutes

Groin Mobilizations 1x5/side

Glute Mobilizations 1x5/side

Side-lying Windmills 1x5/side

Lat and Tricep Stretch 1x30s/side

Posterior Shoulder and Cuff Stretch 1x30s/side

Wrist Flexor/ Forearm Pronator Stretch 1x30s/side Wrist Extensor / Forearm Supinator Stretch 1x30s/side

*Reference provided videos if unclear on how to perform the exercises

(6)

“Velocity Based” Long Toss vs. “Distance Based”

Long Toss

Distance is the commonly used variable to track the "intensity" of throwing. Long toss has become a highly debated subject, when it comes to developing arms, due to the high occurrence of arm injuries that are attributed to overuse.

Coaches who use long toss as a tool to develop arm strength and endurance typically fall into two groups. The typical approach is an unlimited distance approach. Train to throw as far as possible, because the belief that the further you throw, the harder you throw. Other coaches have stuck to a limited distance approach. The typical adopted distance is 120 feet.

Ultimately, the belief has become the further you throw = the harder you are throwing. I have even heard that throwing the length of a football field is the equivalent of throwing 90 mph. So the logical assumption has become that someone who throws 100 mph, will be able to throw further than someone who throws 80 mph.

So let's apply some physics to this. I'm not an expert so I used good old Google

for find a projectile motion simulator. I set the projectile to launch at 30 m/s = 67

mph, at a 45 degree angle. (67 mph is the fastest this simulator allowed) All

approximations. The ball travelled 220 feet. This simulation took into account

drag and wind resistance. Now run the same simulator but turn off the wind

resistance, you get 291 feet.

(7)

Now I’m not a physics expert by any means but this gives you a little insight into how much distance can vary. You could have a tail wind or a head wind depending on where you're playing catch. The humidity of the day could change the distance. The ball you are using could affect the distance. You could be throwing a slightly uphill or downhill depending on how your field is set up. I could go on and on.

This simulator also assumes the baseball moved in a straight line. So if you have any arm side run or cut, this distance wouldn't apply to you. There are too many variables that could affect how far you threw the ball. And I won't touch on spin rate. Which is being thrown around a lot lately but most don't fully understand it, including myself. So what are the big take a ways from this logical approach to long toss.

I pose that DISTANCE isn't the best indicator of stress on the arm.

I believe that velocity thrown is a much better measure. It might not be the best but I believe it’s better than distance. Arm stress = Velocity thrown (Generally accepted and supported by research)

DISTANCE might not be the best way to develop arms.

Adaptation = Stress (SAID Principle) – Google it

Distance should still be used because anecdotally the hardest throwers all, long toss but that is a dogma I don't tend to have an affinity for. “There is a lot that professional athletes do that a high school athlete shouldn't do.” I like hard facts!

Not this is how I did it, so should you. But at the end of the day, educate yourself

(8)

when it comes to training. Think about all the potential avenues for developing your arm and determine the best course of action.

So what should we do to properly and effectively train your arm to prepare it for throwing?

As stated above, I believe that we should use VELOCITY to train your arm.

Crazy right? Science leads us to believe that the harder you throw the more stress you will have at your arm.

My Velocity-based Long Toss Program focuses 3 variables.

1. Amount or volume of throws 2. Amount of movement constraint 3. Amount of velocity thrown

Amount of Throws

You have to gradually increase the amount of throws to train your arm. But at a

certain point you are throwing just to throw and thrown more than your arm is

prepared for and you begin to increase your chances of injury. After reviewing

throwing programs used at different levels, D1-D3, commonly used, or in the

physical therapy realm I determined that 100 throws was the max amount

needed to prepare your arm for games. I recognize that several times pitchers

make more than a 100 throws and position players can make more than 100,

catchers, but this program is focused on arm preparation. This program focuses

(9)

on preparing your arm, building the foundation, so you are prepared for going into your pre-season practices.

It's a logical approach; train for the demands that you will see in games.

With all that being said there will still be coaches out there who would argue that restricting the amount of throws or the distance thrown will increase the chances of injury.

There are two reasons I believe that argument is weak, 50% of baseball players will have an arm injury and most, if not, all are from OVERUSE.

So why would he tell baseball players to throw MORE?

Secondly, a 12-18 year old kid can't vote, can't properly feed themselves, some can't drive and all probably aren't good drivers.

If you don't know what I'm getting at, I'm saying that the average 12-18 year old kid doesn't have enough awareness, intelligence, or insight to know HOW MUCH

THROWING IS ENOUGH?

They will always think MORE IS BETTER.

More distance equals more velocity. More throws equals more velocity. If that weren’t the case we wouldn’t have the overuse issue. Once you have completed this program you and your pitching coach should determine preparing for beyond this program.

Amount of Movement Constraint

Movement constraint is simply the amount of movement that the player is allowed to use when throwing. I.E. throwing from a knee versus a crow hop throw. This program starts on one knee and progresses to an aggressive shuffle.

This gradual addition of freedom is needed to develop a more athletic thrower!

This gradual increase in freedom provides a natural increase in stress on the arm and forces the athlete to gradually warm up. I didn't go as far as doing a "Pull down" or "compression phase" because many times this becomes uncontrollable movement, violent, and could potentially expose an athlete to too much stress.

Remember this program focuses on preparation not development. With that

being said, it doesn't mean development won't happen.

(10)

Amount of Velocity Thrown

Lastly it gradually increases the velocity of each throw. I'm getting redundant but bear with me.

Velocity = Stress

(http://www.mikesonne.ca/baseball/pitch-velocity-and-ucl-stress-using-the-motus-

sleeve-further-interpretation-from-driveline-data/)

It is the best way to have objective insight into what stress the arm is seeing. So

how did I determine what velocity should be hit? Here is my thought process. I

took a look at common long toss programs, ones used at the professional level,

D1 - D3 colleges, physical therapists, etc. I then used the Rate of Perceived

Exertion scale. 1-10, 1 being the lowest intensity and 10 being the highest to

make sense of what was being asked of each throw for each program that I

reviewed.

(11)

I also kept in mind that it has been stated by some of the coaches at Driveline, guys who throw 90 mph plus should be upwards of 100 mph from a crow hop. So I took the max velocity that you would want to throw from a shuffle and worked backwards. I also matched the velocity to the constraints of the specified drill.

Phew that was confusing and a lot.

So each drill has a specific velocity range. That range is determined by the gradual progression towards throwing the chosen top velocity and takes into account the drill being used. (You should throw slower from one knee compared to a shuffle.)

100 mph is used for 16+

90 mph is used for 14+

80 mph is used for 12+

70 mph is used for 10+ and softball players (All ages)

There is a more in-depth explanation of how to choose the right velocity in the

actual long toss program. So with controlling, varying, and progressing these

variables, I believe that it will provide the best way to develop arms!

(12)

Intent Velocity (mph) Time (min) Throws Total RPE

1 to 3 10

3 to 4 28 10 20

1 to 3 15

3 to 4 28 15 30

1 to 3 15

3 to 4 28 15

4 to 5 35 10 40

90

1 to 3 15

3 to 4 28 15

4 to 5 31.5 10 40

1 to 3 20

3 to 4 28 15

4 to 5 35 15 50

1 to 3 20

3 to 4 28 20

4 to 5 35 20 60

150

1 to 3 20

3 to 4 28 10

4 to 5 35 10

6 to 7 42 10 50

1 to 3 20

3 to 4 28 15

4 to 5 35 15

6 to 7 42 10 60

1 to 3 20

3 to 4 28 20

4 to 5 35 15

6 to 7 42 15 70

Totals 180 Day 2

Kneeling Square Rocker Position Specific

Day 3

Kneeling Square Rocker Position Specific Totals

Week 3

Day Drill

Day 1

Kneeling Square Rocker Position Specific Day 2

Kneeling Square Rocker

Day 3

Kneeling Square Rocker Totals

Week 2

Drill

Day 1

Day 2 Kneeling

Square

Day 3

Velocity Based Long Toss Program 70 MPH

Week 1

Drill

Day 1 Kneeling

Square

(13)

1 to 3 20

3 to 4 28 15

4 to 5 35 15

6 42 10

7 49 10 70

1 to 3 20

3 to 4 28 20

4 to 5 35 20

6 42 10

7 49 10 80

1 to 3 20

3 to 4 28 20

4 to 5 35 20

6 42 15

7 49 15 90

240

1 to 3 20

3 to 4 28 20

4 to 5 35 20

6 42 15

7 49 10

8 56 5 90

1 to 3 15

3 to 4 28 20

4 to 5 35 20

6 42 20

7 49 15

8 56 10 100

1 to 3 15

3 to 4 28 15

4 to 5 35 20

6 42 20

7 49 20

8 56 10 100

Totals 300 Day 3

Step Behind Shuffle Step Behind

Shuffle

Day 2

Step Behind Shuffle Totals

Week 5

Day Drill

Day 1

Step Behind Step Behind

Day 2

Step Behind

Week 4

Day Drill

Day 1

(14)

1 to 3 20

3 to 4 28 20

4 to 5 35 15

6 42 15

7 49 15

8 56 10

9 63 5 100

1 to 3 20

3 to 4 28 20

4 to 5 35 15

6 42 15

7 49 15

8 56 10

9 63 5 100

1 to 3 20

3 to 4 28 20

4 to 5 35 15

6 42 15

7 49 15

8 56 10

9 63 5 100

300

1 to 3 20

3 to 4 28 20

4 to 5 35 20

6 42 15

7 49 10

8 56 5 90

1 to 3 20

3 to 4 28 20

4 to 5 35 15

6 42 20

7 49 15

8 56 10 100

1 to 3 15

3 to 4 28 15

4 to 5 35 20

6 42 20

7 49 20

8 56 10 100

Totals 300 Day 3

Shuffle

Day 2

Week 7

Day Drill

Day 1

Step Behind Shuffle Shuffle

Day 3

Week 6

Day Drill

Day 1

(15)

1 to 3 20

3 to 4 28 20

4 to 5 35 15

6 42 15

7 49 15

8 56 10

9 63 5 100

1 to 3 20

3 to 4 28 20

4 to 5 35 15

6 42 15

7 49 15

8 56 10

9 63 5 100

1 to 3 20

3 to 4 28 20

4 to 5 35 15

6 42 15

7 49 15

8 56 10

9 63 5 100

300 Day 2

Step Behind Shuffle

Totals

Shuffle

Day 3

Week 8

Day Drill

Day 1

(16)

1 to 3 10

3 to 4 32 10 20

1 to 3 15

3 to 4 32 15 30

1 to 3 15

3 to 4 32 15

4 to 5 40 10 40

90

1 to 3 15

3 to 4 32 15

4 to 5 36 10 40

1 to 3 20

3 to 4 32 15

4 to 5 40 15 50

1 to 3 20

3 to 4 32 20

4 to 5 40 20 60

150

1 to 3 20

3 to 4 32 10

4 to 5 40 10

6 to 7 48 10 50

1 to 3 20

3 to 4 32 15

4 to 5 40 15

6 to 7 48 10 60

1 to 3 20

3 to 4 32 20

4 to 5 40 15

6 to 7 48 15 70

Totals 180 Day 2

Day 3

Week 3

Day Drill

Day 1

Day 3

Week 2

Drill

Day 1

Day 2 Kneeling

Square

Day 3

Velocity Based Long Toss Program 80 MPH

Week 1

Drill

Day 1 Kneeling

Square

(17)

1 to 3 20

3 to 4 32 15

4 to 5 40 15

6 48 10

7 56 10 70

1 to 3 20

3 to 4 32 20

4 to 5 40 20

6 48 10

7 56 10 80

1 to 3 20

3 to 4 32 20

4 to 5 40 20

6 48 15

7 56 15 90

240

1 to 3 20

3 to 4 32 20

4 to 5 40 20

6 48 15

7 56 10

8 64 5 90

1 to 3 15

3 to 4 32 20

4 to 5 40 20

6 48 20

7 56 15

8 64 10 100

1 to 3 15

3 to 4 32 15

4 to 5 40 20

6 48 20

7 56 20

8 64 10 100

Totals 300 Day 3

Shuffle

Day 2

Week 5

Day Drill

Day 1

Day 2

Step Behind

Week 4

Day Drill

Day 1

(18)

1 to 3 20

3 to 4 32 20

4 to 5 40 15

6 48 15

7 56 15

8 64 10

9 72 5 100

1 to 3 20

3 to 4 32 20

4 to 5 40 15

6 48 15

7 56 15

8 64 10

9 72 5 100

1 to 3 20

3 to 4 32 20

4 to 5 40 15

6 48 15

7 56 15

8 64 10

9 72 5 100

300

1 to 3 20

3 to 4 32 20

4 to 5 40 20

6 48 15

7 56 10

8 64 5 90

1 to 3 20

3 to 4 32 20

4 to 5 40 15

6 48 20

7 56 15

8 64 10 100

1 to 3 15

3 to 4 32 15

4 to 5 40 20

6 48 20

7 56 20

8 64 10 100

Totals 300 Day 3

Shuffle

Day 2

Week 7

Day Drill

Day 1

Day 3

Week 6

Day Drill

Day 1

(19)

1 to 3 20

3 to 4 32 20

4 to 5 40 15

6 48 15

7 56 15

8 64 10

9 72 5 100

1 to 3 20

3 to 4 32 20

4 to 5 40 15

6 48 15

7 56 15

8 64 10

9 72 5 100

1 to 3 20

3 to 4 32 20

4 to 5 40 15

6 48 15

7 56 15

8 64 10

9 72 5 100

300 Day 2

Step Behind Shuffle

Totals

Shuffle

Day 3

Week 8

Day Drill

Day 1

(20)

1 to 3 10

3 to 4 36 10 20

1 to 3 15

3 to 4 36 15 30

1 to 3 15

3 to 4 36 15

4 to 5 45 10 40

90

1 to 3 15

3 to 4 36 15

4 to 5 40.5 10 40

1 to 3 20

3 to 4 36 15

4 to 5 45 15 50

1 to 3 20

3 to 4 36 20

4 to 5 45 20 60

150

1 to 3 20

3 to 4 36 10

4 to 5 45 10

6 to 7 54 10 50

1 to 3 20

3 to 4 36 15

4 to 5 45 15

6 to 7 54 10 60

1 to 3 20

3 to 4 36 20

4 to 5 45 15

6 to 7 54 15 70

Totals 180 Day 2

Day 3

Week 3

Day Drill

Day 1

Day 3

Week 2

Drill

Day 1

Day 2 Kneeling

Square

Day 3

Velocity Based Long Toss Program 90 MPH

Week 1

Drill

Day 1 Kneeling

Square

(21)

1 to 3 20

3 to 4 36 15

4 to 5 45 15

6 54 10

7 63 10 70

1 to 3 20

3 to 4 36 20

4 to 5 45 20

6 54 10

7 63 10 80

1 to 3 20

3 to 4 36 20

4 to 5 45 20

6 54 15

7 63 15 90

240

1 to 3 20

3 to 4 36 20

4 to 5 45 20

6 54 15

7 63 10

8 72 5 90

1 to 3 15

3 to 4 36 20

4 to 5 45 20

6 54 20

7 63 15

8 72 10 100

1 to 3 15

3 to 4 36 15

4 to 5 45 20

6 54 20

7 63 20

8 72 10 100

Totals 300 Day 3

Shuffle

Day 2

Week 5

Day Drill

Day 1

Day 2

Step Behind

Week 4

Day Drill

Day 1

(22)

1 to 3 20

3 to 4 36 20

4 to 5 45 15

6 54 15

7 63 15

8 72 10

9 81 5 100

1 to 3 20

3 to 4 36 20

4 to 5 45 15

6 54 15

7 63 15

8 72 10

9 81 5 100

1 to 3 20

3 to 4 36 20

4 to 5 45 15

6 54 15

7 63 15

8 72 10

9 81 5 100

300

1 to 3 20

3 to 4 36 20

4 to 5 45 20

6 54 15

7 63 10

8 72 5 90

1 to 3 20

3 to 4 36 20

4 to 5 45 15

6 54 20

7 63 15

8 72 10 100

1 to 3 15

3 to 4 36 15

4 to 5 45 20

6 54 20

7 63 20

8 72 10 100

Totals 300 Day 3

Shuffle

Day 2

Week 7

Day Drill

Day 1

Day 3

Week 6

Day Drill

Day 1

(23)

1 to 3 20

3 to 4 36 20

4 to 5 45 15

6 54 15

7 63 15

8 72 10

9 81 5 100

1 to 3 20

3 to 4 36 20

4 to 5 45 15

6 54 15

7 63 15

8 72 10

9 81 5 100

1 to 3 20

3 to 4 36 20

4 to 5 45 15

6 54 15

7 63 15

8 72 10

9 81 5 100

300 Day 2

Step Behind Shuffle

Totals

Shuffle

Day 3

Week 8

Day Drill

Day 1

(24)

1 to 3 10

3 to 4 40 10 20

1 to 3 15

3 to 4 40 15 30

1 to 3 15

3 to 4 40 15

4 to 5 50 10 40

90

1 to 3 15

3 to 4 40 15

4 to 5 45 10 40

1 to 3 20

3 to 4 40 15

4 to 5 50 15 50

1 to 3 20

3 to 4 40 20

4 to 5 50 20 60

150

1 to 3 20

3 to 4 40 10

4 to 5 50 10

6 to 7 60 10 50

1 to 3 20

3 to 4 40 15

4 to 5 50 15

6 to 7 60 10 60

1 to 3 20

3 to 4 40 20

4 to 5 50 15

6 to 7 60 15 70

Totals 180 Day 2

Day 3

Week 3

Day Drill

Day 1

Day 3

Week 2

Drill

Day 1

Day 2 Kneeling

Square

Day 3

Velocity Based Long Toss Program 100 MPH

Week 1

Drill

Day 1 Kneeling

Square

(25)

1 to 3 20

3 to 4 40 15

4 to 5 50 15

6 60 10

7 70 10 70

1 to 3 20

3 to 4 40 20

4 to 5 50 20

6 60 10

7 70 10 80

1 to 3 20

3 to 4 40 20

4 to 5 50 20

6 60 15

7 70 15 90

240

1 to 3 20

3 to 4 40 20

4 to 5 50 20

6 60 15

7 70 10

8 80 5 90

1 to 3 15

3 to 4 40 20

4 to 5 50 20

6 60 20

7 70 15

8 80 10 100

1 to 3 15

3 to 4 40 15

4 to 5 50 20

6 60 20

7 70 20

8 80 10 100

Totals 300 Day 3

Shuffle

Day 2

Week 5

Day Drill

Day 1

Day 2

Step Behind

Week 4

Day Drill

Day 1

(26)

1 to 3 20

3 to 4 40 20

4 to 5 50 15

6 60 15

7 70 15

8 80 10

9 90 5 100

1 to 3 20

3 to 4 40 20

4 to 5 50 15

6 60 15

7 70 15

8 80 10

9 90 5 100

1 to 3 20

3 to 4 40 20

4 to 5 50 15

6 60 15

7 70 15

8 80 10

9 90 5 100

300

1 to 3 20

3 to 4 40 20

4 to 5 50 20

6 60 15

7 70 10

8 80 5 90

1 to 3 20

3 to 4 40 20

4 to 5 50 15

6 60 20

7 70 15

8 80 10 100

1 to 3 15

3 to 4 40 15

4 to 5 50 20

6 60 20

7 70 20

8 80 10 100

Totals 300 Day 3

Shuffle

Day 2

Week 7

Day Drill

Day 1

Day 3

Week 6

Day Drill

Day 1

(27)

1 to 3 20

3 to 4 40 20

4 to 5 50 15

6 60 15

7 70 15

8 80 10

9 90 5 100

1 to 3 20

3 to 4 40 20

4 to 5 50 15

6 60 15

7 70 15

8 80 10

9 90 5 100

1 to 3 20

3 to 4 40 20

4 to 5 50 15

6 60 15

7 70 15

8 80 10

9 90 5 100

300 Day 2

Step Behind Shuffle

Totals

Shuffle

Day 3

Week 8

Day Drill

Day 1