SouthWest Florida Baseball is a travel Baseball team for players 18 and under that wish to take their baseball skills to the next level. The team is based in Fort Myers, Florida but draws players from all of SouthWest Florida for tournaments during the months of June and July.

SWFL

SUMMER TRAVEL TEAM 2012

Long Toss Routine

Pitchers

Day after you pitch

  • No Throwing

  • Run 6-8 poles (Running helps drain lactic acid from the arm and shoulder.)

Long Toss Routine
            Loosen up -  stretch - run

Throws

  • 10 @ 60 ft

  •  10 @ 90 ft

  • 10 @ 120   

  •   5 @ 150

  •   5 @ 120

  •   5 @ 90

  •      6 - 8 poles after long toss

**DO NOT LONG TOSS AND BULL PEN on same day!

Bull Pen Routine
            Loosen up -  stretch - warm up slow

  • Catcher down  (40 pitches)

  • Start with 20 fast balls

  • hit your spots - work on BIK & BOK
    * It is imperative that you can pitch down and corners

Next 20 pitches

  • Fastball - offspeed

  • Fastball - 2 offspeed

  • Fastball - offspeed

  • Fastball - 2 offspeed

**6-8 poles after throwing

*BIK = Black Inside Knees
*BOK = Black outside Knees

Any questions ? Call me at 239-997-2031

 

Contact David Fore for Summer Information  DFore@comcast.net