Arm Care w/ Coach Zandler
Recommendations from Coach Zandler
- Players should attempt to throw 3-4 times per week to keep their arms in game shape.
- Be sure to go through your mobility work and arm care prior to each throwing session.
- Long Toss 1-2 times per week.
- Set a timer on your phones or watches to track how long you throw.
- Attempt to beat your previous time and distance the next time you long toss.
- If you have a bucket of balls and a net, use it.
- No net, grab a family member or a teammate and get your throwing in. Remember to wipe down the ball and wash your hands before throwing.
Sample Throwing Progression
Wrong Foot Drill – (8-10 Throws)
- Position throwing side foot forward in line with the glove-side toe.
- Rotate through the mid to upper back.
Roll-Ins - (8-10 Throws)
- Position right foot forward, toe up.
- Roll weight forward so that the rear knee points down to the ground.
- Rotate through the mid-upper back and throw.
- Right, left, throw for right-handers or left, right, throw for left-handers.
Rocker Drill – (8-10 Throws)
- Post stride position with front foot open to target.
- Rock forward keeping head over belly button.
- Rock back.
Jump backs – (8-10 Throws)
- Start in set position (narrow feet).
- Jump onto back leg.
- Load up on the back hip and change directions quickly.
2 Shuffle Drill: (5-7 Minutes)
- Work back.
- Adding momentum to your throws using 2 shuffles.
- Be sure to keep hands together during both shuffles.
Work Back Into 50-60 Feet:
- Relays (5 Throws).
- Tags (5 Throws).
- Reaches (5 Throws).
- Quick Hands
- Picks to first base (5 Throws).
- Spin picks to second base (5 Throws).
- Inside moves to second base(5 Throws).
Bullpen Session – 1 per week
- Throw 3 pitch sets to 6 - 8 batters.
- Mix in all your pitches.
- Throw a portion of your pen from the stretch and a portion from the wind-up.
- Simulate no runners on, a man on 1st base, and a man on 2nd base.
- Use a stand in to simulate a batter, if possible.