August 7, 2009 | 
Author 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.
i know how to long toss from this article now how do i effectively throw the basball without causing any major injuries and plus is long tossing supposed to be soreful after it is complete
Any new exercise can produce soreness, and if you went out and had a hard long toss, then I wouldn’t think twice about it. You should, however, make sure it is muscle soreness and not pain. Soreness should subside gradually within 1-3 days, and if you continue to long toss with regularity, it wont continue to make you sore.
I’m not sure how to answer how to “effectively throw without causing any major injuries.” That is a very broad question, but the best answer is to make sure you warm up properly, and make sure your whole throwing arm is strong and stable. The stronger and more well conditioned you are as a whole will also help prevent injury. Check out my other posts about conditioning, elbow strengthening and shoulder strengthening exercises, as they can get your arm in top shape to best avoid injury and increase performance.
Our school has been doing a longtoss program everyday after school for the past 6 or 7 weeks and i have noticed improvment in arm strength. My dad wants me to stop throwing over the winter however i want to keep throwing indoors and occasionaly outside. I have been to extra innings quite a few times but only once for a pitching lesson. Any thoughts on whether to throw or not over winter?
Throw. As much as possible. I have a winter-long throwing program that starts this Tuesday. If you’re interested, the deadline is 3 days from now to sign up. Thanks -Dan
I’ve heard about your velocity development program and I’m interested in that, is that the winter throwing program or something different?
Yes – it’s the same thing. I use the terms loosely. I have only 1-2 spots left – email me if youre interested. Thanks!
OK thanks
Hey folks. One thing I have found that leads to injury or soreness with longtoss is guys trying to throw too far too soon. It is a long term type of program. When my son attended a camp with Alan Jaeger he was very specific with that point. Its not a throwing contest. That said, if done properly I think it can provide a great benefit both for arm strength and arm health. Dan made a couple of key points that are usually lost when people talk about longtoss and fall right in line with what Jaeger teaches. First, a complete and proper warm up (stretches–he uses yoga type stretching, some running or plyos, a set or two of band exercises for the shoulder/arm, then measured throwing) before moving back, also, when coming back in the focus is on throwing just as hard as your max throw. So, like Dan said, reduce that arc into hard, flatline throwing with a good follow through. The pull down phases when your coming back in is where arm strength and quickness is developed. Setting modest goals (say, increasing 10 yards in a couple of months) while focusing on good mechanics, accurate throws and good follow through wields the best results in my experience. Good article Dan.
Hey Dan, I would be very interested in hearing your thoughts about long toss as it relates to female fastpitch softball players. I have a daughter who is a freshman high school catcher and working on arm strength/quick release to improve her pop time (which is currently 1.8). Would you recommend using the same drills mentioned above for a 12″ softball? Thanks
Yes, I would. I’ve used some different techniques with the lone softball player I had in my Warbird program this winter. She gained 2mph in about two weeks – responded very well to the program. If you’re not local, however, long toss is a great way to go about strengthening the arm, as well as the other techniques mentioned in that article.
We live in Alabama unfortunately. Thanks for the info…hope to keep you posted on her progress
Yeah please do. Also, look up Alan Jaeger and the Jaeger Sports Long Toss methods. That’s what I use, and I would send you to him rather than rehash many of their articles that go into depth on how to long toss most effectively. I was with Alan last week and I learned some new things about the process. All of it would still apply to her as a softballer.