For today’s pitching tip, I’m going to share one of my favorite long toss drills.
Purpose of Drill:
- To stretch the throwing muscles of the arm, shoulder and back
- To strengthen and increase the stamina of the arm and shoulder muscles
- To develop better hand and arm speed which will increase velocity
- Jog, stretch and throw short distances easy to loosen up.
- Start throwing at 60 feet, continue to back away from target after 4-5 throws at 75, 90, 100 125, to 150 feet.
- When not pitching in a game, perform this drill every other day
- Normal time: 10-12 minutes; 15-20 long throws
- Get into a stance as you would to catch a fly ball.
- Use an outfielder’s crow hop to gain body momentum and throw with an overhand or 3/4 overhand motion
- Use proper lead arm action – throw the glove out at the target and whip it down and back outside the lead hip
- Get full extension of the arm
- Flex at the waist during the release and follow through
- Finish with a long arc of deceleration of the throwing arm. Hand should end up low outside the lead leg
- When at the max distance, continue to throw on a line using the natural release point
- Follow the throw with your body. Transfer the arm and shoulder forces onto your legs and body
- Repetitions – make 15-20 throws at full distance, 5-6 at 75% effort, 5-6 at 90%, 5-6 at 100% effort.
- Cool down by tossing easy at 40-50 feet.