In Season Total Body Care 

By Bill Jarman
Pitching Coach, East Carolina University

Arm Care is a primary concern we all have as coaches.  When delivering a baseball, the arm is the leading actor with the body being the supporting cast.  With this in mind, I would like to share with you how total body care is done here at East Carolina University.

 I am very much a routine guy.  There are three areas that are covered in our pitchers routines:  

1) Toss, my word for throwing.
2) Weights 
3) Conditioning; this includes pre/post stretching and running.

With these three areas in mind, I create a weekly routine for each pitcher.  While as a whole each routine has its similarities they may differ due to the fact that each pitcher is different.  Our pitchers start their routines in the fall.  This is done so our new players get familiar with our terminology as well as their routine.  We are very fortunate here at East Carolina to have a full time baseball strength coach as well as a full time baseball trainer.  With the exception of the pitchers’ running, they handle the weights and conditioning part of our routines.

 I believe the best way to train the arm to throw a baseball is to throw as baseball.  I encourage our pitchers to toss some everyday.  Our toss program consists of five areas:

1) Pre toss, which is a series of drills ranging from 15 to 30 tosses.
2) Long toss
3) Off toss, off speed pitches from 70 to 80 feet; 8 to 15 tosses.
4) Form toss, our term for a bullpen.
5) Elevated flat toss, which is done on an elevated flat mound.

Our starters’ routines are pretty much set with little change.  Relievers’ routines differ depending on when they threw in a game.  Here is an example of our Friday starter’s routine:
 Friday – Start
 Saturday – Weight room/Conditioning/Pre toss (optional)
 Sunday – Toss program excluding flat toss/Conditioning 
 Monday – Pre toss/Flat toss/Conditioning
 Tuesday – Weight room/Conditioning/Pre toss (optional)
 Wednesday – Toss program excluding flat toss/Conditioning
 Thursday – Pre toss (optional)/Conditioning

Some of our starters prefer to combine the form toss and flat toss on the same day.  
I like our guys to be on the mound as much as possible, with regulated effort.  Our form tosses are 30-40 tosses at 50-60 feet at 70% of their game effort, utilizing all pitches.  I allow them to turn it up on their last 10 tosses.  Our flat tosses are 20-25 tosses at 50-60 feet done entirely at 70% game effort.  I really like the flat toss because there is no slope so it forces the pitcher to extend.  The flat toss mounds are located directly behind our bullpen mounds. 

As mentioned earlier, I like our pitchers to get on the mound as much as possible.  Their bodies will adjust to their routine, which will enable them to make positive strides and minimize their day after soreness.  I constantly ask for their feedback in order to find the best routine for each pitcher.  It may take some time for their bodies to adjust to this, but once they do they really seem to enjoy it and benefit from it as well.