Long Toss

A Drill to Build Arm Strength and Improve Throwing Distance

Long Toss is a progressive throwing exercise that increases arm strength, throwing accuracy, and overall distance by gradually extending the throwing distance. This drill is essential for helping players develop a strong, durable arm.

Long Toss is a valuable tool for developing arm strength, accuracy, and confidence in youth baseball players. When done with proper mechanics and care, it builds the arm durability and throwing ability necessary for long-term success on the field.

Difficulty Rating: ★★★☆☆ (Moderate)
Time Estimate: 15-20 minutes

Setup:

  1. Equipment Needed:
  • Baseballs
  • Cones or markers (to mark distance intervals)
  1. Player Positioning:
  • Pair players with partners who have similar arm strength and skill level.
  • Start with players standing approximately 10-20 feet apart, depending on age and ability.
  1. Throwing Area:
  • Choose a large, open area like an outfield or empty field, with enough space for players to gradually increase their throwing distance. Use cones or markers to indicate distance intervals (e.g., every 10-20 feet).

How to Run the Drill:

  1. Warm-Up:
  • Before starting long toss, ensure players perform a thorough warm-up, including dynamic stretches, arm circles, and light tossing. This helps prevent injury by preparing the arm for extended throwing.
  1. Gradual Increase in Distance:
  • Begin with players throwing from a close distance, around 10-20 feet apart. After each 5-10 throws, players should take a few steps back to increase the distance by about 10-20 feet.
  • Continue this gradual extension until players reach their maximum throwing distance. Each player should maintain proper throwing mechanics, even as they increase the distance.
  1. Max Distance Throws:
  • Once players reach their maximum comfortable distance, have them make several throws (usually 5-8) at this distance, focusing on keeping the throw on a line or with a slight arc, depending on the target distance.
  • Remind players to throw with good form, avoiding any tendency to overstrain or overextend.
  1. Gradual Shortening:
  • After reaching maximum distance, players should gradually move back toward each other, shortening the distance by about 10-20 feet every 5-10 throws.
  • As they move closer, players should focus on throwing accuracy, using a more controlled motion.
  1. Cool Down:
  • After completing the drill, players should do a light cool-down with arm stretches to aid in muscle recovery.

Why You Run This Drill:

The Long Toss drill is vital for developing arm strength, endurance, and throwing distance. By gradually increasing the distance, players can build their arm muscles without overstraining. This drill also improves throwing mechanics by requiring players to control their form, even as they extend their throws.

Key Skills Developed:

  • Arm Strength: Long toss builds the muscles and endurance needed to make stronger, longer throws.
  • Throwing Mechanics: The extended distance emphasizes proper throwing mechanics, helping players learn to maintain form and control.
  • Distance Control: By adjusting their power and release, players improve their ability to control the distance and accuracy of their throws.

Pros and Cons

Pros:

  • Increases Arm Strength and Endurance: Long toss is one of the most effective ways to develop arm strength, a critical skill for outfielders, pitchers, and other positions that require strong throws.
  • Builds Throwing Confidence: Gradually extending the distance allows players to build confidence in their throwing ability and improve their maximum throw range.
  • Enhances Throwing Accuracy: By reinforcing good mechanics over extended distances, players improve both the accuracy and control of their throws.

Cons:

  • Risk of Overuse Injury: Without proper warm-up and cooldown, or if done too frequently, long toss can lead to shoulder and elbow strain.
  • Requires Adequate Space and Partner Pairing: Long toss requires ample space and pairing players with similar arm strength and skill to ensure safety and effectiveness.
  • Not Suitable for Every Practice Session: Since long toss is intense on the arm, it should not be included in every practice, especially for younger players still developing arm strength.

Coaching Notes & FAQs

Coaching Tips:

  • Emphasize Mechanics: Remind players to maintain proper mechanics as they extend their distance. It’s crucial that they don’t “sling” the ball or lose control of their throwing form.
  • Monitor Player Fatigue: Keep an eye on players’ form and ask if they feel any fatigue or soreness. If so, they should shorten their distance or stop to avoid strain.
  • Encourage a Natural Arc: Once players reach longer distances, encourage a slight arc on throws. Attempting to throw entirely on a line can lead to overextension, especially at maximum distances.

Frequently Asked Questions:

  1. How often should players do long toss?
  • For most players, 1-2 times per week is sufficient for building arm strength without overuse. Pitchers, especially, should monitor their throwing load and adjust based on game schedules and overall throwing volume.
  1. What is the recommended maximum distance for players?
  • The ideal maximum distance varies based on age and experience. Youth players should aim for around 100-150 feet, while high school and college players may extend to 200-300 feet, based on their strength and comfort level.
  1. How can I tell if a player is overdoing it?
  • Signs of overuse include noticeable fatigue, change in throwing mechanics, or complaints of pain, especially in the shoulder or elbow. Players should never “push through” discomfort, and you should advise them to reduce their distance or rest if they feel any discomfort.
  1. Is long toss suitable for younger players?
  • Long toss can be beneficial for younger players but should be approached with caution. Younger players should start with shorter maximum distances and gradually increase as their arm strength develops. Pair them with similar-age partners to ensure a safe, comfortable experience.
  1. How does long toss benefit pitchers specifically?
  • For pitchers, long toss is especially beneficial for building the endurance and arm strength needed for pitching. It also reinforces the arm motion and release they use on the mound, making them more resilient over longer outings. However, it’s important to balance long toss with other conditioning to avoid overuse.