My son is a high school senior and a 3-sport athlete (football, basketball, baseball). We live in the Northeast and football season just ended yesterday (Thanksgiving Day game). So, with roughly four months until baseball season, we started throwing today and setting goals for the spring
Last year was somewhat of a disappointment, in that he did not really improve much from his sophomore year (still 79-81 MPH with a decent change up and curve). He really wants to get up to the 85 MPH range this spring. He is working out with a personal trainer during basketball season with this goal in mind (legs, core, shoulders, rotator cuff, …).
Now, my question is … what is the right long toss program? How many days per week, how many throws, what distances, how much rest between sessions, when/how to mix in mound sessions, …
He is 5’ 10" 175 lbs. Very strong and knows how to pitch. The college coaches he has talked to like his make up, expereince, competitiveness, mound presence, etc. But they all say he needs to get his velocity up. Any advice on a long toss program would be very much appreciated!