Long Tossing: A Long Toss Program For Baseball Pitchers

Long tossing is an essential component of any pitchers development. Although there is some debate in the baseball community as to the specific benefits of doing long toss drills to increase pitching velocity, you'll find pitchers at every level of the game performing long toss for its many other benefits. Here are four reasons why I, like every other pitcher I played with right through pro ball, long tossed:

1. To warm up before throwing bullpens and pitching in games.

2. To maintain arm stamina in between starts and bullpen routines, much like a sprinter will mix in a few longer runs each week between sprint workouts.

3. To stretch the throwing muscles of the arm, shoulder and back, and to get the entire body working together as a unit.

4. To develop better hand and arm speed, which, in addition to the pitching workout program I followed, I felt led to an increase in my own pitching velocity.

Coaches and pitchers should remember that proper long toss throwing mechanics involve the whole body. It's important to take a crow hop, bend your back, get a good follow-through, etc. By paying attention to the details in practice, you'll reap the greatest benefits from longtossing.

Although there are a number of long toss programs that you can follow as each coach and player usually has one that he likes to do, here is one that I used to perform back in the day on my American Legion baseball team. You can find more long toss throwing programs and drills for little league, high school and college pitchers here.

Focus To increase arm strength and velocity as well as throwing distance and accuracy.

Setup Partners pair off by position (catchers with catchers, pitchers with pitchers, and so on). You need enough room for players to throw 200 to 300 feet, depending on their age group. Start with partners about 30 feet apart.

Procedure All fundamentals from previous drills apply. Use the proper grip and pay attention to footwork (including crow hop).

Coaching Points Check for proper grip and footwork. Each throw should be made on line. Players continue to throw until the ball bounces to their partner.

Day 1: 80 percent of maximum throwing distance

Day 2: 60 percent of maximum throwing distance

Day 3: Short toss

Day 4: 80 percent of maximum throwing distance (begin cycle again)

Modifications Every arm is different, so adjust the drill accordingly. Some players can long toss every day.