Some pitching instructors like Dick Mills claim that long toss is a waste of time, as it doesn’t replicate the mechanics used when throwing from a mound.  This anecdotal argument is actually the reason long toss is effective – because it gives the arm a different stimulus: while throwing at max distance it stretches, reaches and works at peak efficiency all at the same time, which when compressed into a 60 foot throw requires the arm to move faster than it ordinarily could.

The Long Toss Benefits

1. Stretches the arm out while under tension

2. Utilizes a slightly different motion compared to mound throwing, allowing for a new muscle stimulus

3. Teaches one to reach out and really extend toward the target

4.  Allows the body to find peak arm slot efficiency in throwing the ball as far as possible (i.e if you pitch over the top, but throw farthest at 3/4, maybe it’s time to pitch at 3/4)

5. Develops synchrony in the body’s movements, which helps cure mechanical timing issues

6. Teaches to pull the arm down hard when coming back in, developing more arm speed and even more forward reach

How To

First, a disclaimer: A very good warm up should always precede a long toss session.

The best way to long toss is to go out as far as possible in 30 foot increments, making 3-6 throws at each distance (assuming you are well warmed up).

Once max distance is achieved, I usually make 6-15 throws at that distance, depending on how I feel, then start coming back in from 200 feet.  I don’t like pitchers to come back in a few feet at a time because if you are to maintain the same arc, you will only be slowing your arm down, which isn’t the goal.  So cut down to 200 feet and immediately start compressing your throws into a hard, low line. 

Again, when coming back in, the goal is to throw on as hard and as low a line as possible, compressing that max distance throw into a shorter distance throw; This is where arm speed is created.

I usually end at around 70-75 feet, throwing 5-10 as hard as I can, really trying to follow through to the grass.  It’s helpful to think about trying to throw the ball into the ground and make it rise up to your partner (though this isn’t physically possible).

Alan Jaeger is a big proponent of long toss, and has a great article on the subject, as well as the following video which explains his long toss method (largely the same as my own).  It’s well worth the four minutes.

The only issue with long toss is finding a home for it within one’s pitching schedule.  I usually long toss the 2nd day after a start, and maybe have another short one two days out from the next start.  Relievers have to get them in after games in which they don’t pitch or whenever they think they might get a rest day.  

The offseason, however, allows the time to get three good long tosses in per week, which over a period of a 6-8 weeks or more can really provide good velocity gains. Consistent long toss coupled with a good strength training program is where tons of guys come into their own and put on a bunch of MPHs.

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