Jaeger Sports Founder Alan Jaeger has released his Year Round Throwing Manual October 26th
One of the primary goals of every athlete is to optimize their skills and abilities. In baseball, 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 baseball player to find out “what’s in your arm” — to find out how healthy, strong and durable
your arm can be. Considering that pitching wins championships and defenseclearly influences games it’s safe to say that throwing — and more specifically, 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 throwing 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?
Over the past 25 years we have not only seen and experienced the incredible benefits of a well trained arm, but likewise, how avoidable arm injuries can be if the “Seasons” or “Periods” throughout the year are navigated properly: the Off-Season Build Up (Period 1), the In-Season Maintenance (Period 2), Rest Periods (Period 3) and the Summer Months (Period 4).
As you will see, our Year Round Throwing Manual is designed to do just this — address these “seasons” with a plan that helps you understand, strategically, “when” to Build Up, “how” to Maintenance, “when” to Rest, and “how” to navigate the Summer Months.
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 (Health, Strength, Endurance, improved Recovery Period) by throwing more, rather than less, and 4) The importance of Arm Care and Long Toss.
As you will see, figuring out how to navigate an entire year can be very tricky. Therefore, the goal of our Year Round Throwing Manual is to take the guess work out — to establish a plan that makes sense and is easy to follow…a plan that gives you clarity and confidence as you make your way through each season.
In addition to the guidelines of the Year Round Throwing Plan, you will also find an Addendum section at the end of the Manual that will address a number of additional topics, including: the Mental Side of Throwing, Pitch Counts, Rehabilitation Protocols, Inclement Weather (Indoor) Training, and Protecting Your Arm as you move forward in your career.
As you implement this Year Round Throwing Plan, you may be pleasantly surprised how Healthy, Strong, Durable and Accurate your arm can become just by making a major investment into it, and how well it can actually thrive throughout the year.
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 gives us the guidance to best navigate that path. This Manual was written with this in mind.
Enjoy the process.
— Alan Jaeger
What is covered in the Year Round Throwing Manual
- Introduction/Year Round Plan for Arm Training, Maintenance,
- Rest & Protection
- The Four “Periods” of the Year Round Plan
- 4 Keys to Training the Arm
- Throwing Philosophy: Principle Number One — Listen to your Arm
- The Role of Long Toss (Stretching Out & Pulling Down)
- Note: Warning Regarding Pull Downs
- Crow Hopping
- “When” to Start your Throwing Cycle
- “How” to Approach your Throwing Cycle
- Pre-Throwing Arm Care (Arm Circles, Band Work)
- Arm Circles
- Band Work
- Band Warning
- Post Throwing Arm Care
- PERIOD 1: Off Season Build Up Overview
- Building The Base, Stacking The Base, Volume Over Distance
- Sample Schedule, Period 1, Off-Season Build Up
- PERIOD 2: In Season Maintenance (Fall/Winter) — Integrating Mound Work
- In Season (Fall/Winter) — The Introduction of Mound Work
- PERIOD 3: Rest, Restore, Recover (Early Winter, Prior to the Spring Season)
- Rest Period is over (Fall/Winter) – Build Up into the Spring (Period 1 Revisited)
- The Spring Is Here — In Season Throwing and Maintenance (Period 2 Revisited)
- Starting Pitchers 5 or 7 Day Cycle with Sample Schedule
- In Season, 7 Day Routine & Sample Schedule (Cycle)
- Relief Pitchers Guidelines — “Opening The Door, Keeping The Arm Incubated”
- Summary, Relief Pitchers
- Summary, In Season (Spring)
- PERIOD 4: The Summer Is Here — Transitioning From Spring Into Summer, And Summer Into Fall (Plus Rest Period Revisited)
- Options to Take a Mini-Break in the Summer
- The Summer In Summary (Navigating The Summer)
- A Reminder About Arm Care During Extended Breaks
- The Fall/Winter is here again — Summary of the Year Round Program
- Additional Topics To Keep Your Arm Healthy Year Round
- Mental Training and Throwing
- Position Players/Catchers and Throwing Mechanics: Macro and Micro.
- Suggestions For Two Way Players
- Post Throwing Arm Care Revisited
- Inclement Weather (Indoor) Throwing
- YOUR Arm Knows Best: How to Protect Your Arm: Stand Your Ground & Do Your Homework — Your Arm Knows Best
- Rehabilitation Protocols for players — Rehabilitation Versus Training
- Soreness versus Pain
- For The Kids
- Resources: Arm Training/Sport Science/Strength and Conditioning