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.

Throwing is the same way: throw sparingly and you won’t develop your arm to its potential.  Throw often and your arm will be strong and durable.  Ever see an infielder, especially a catcher, go down with arm problems?  Probably not too often. But if you’ve been around baseball long enough, you’ve surely noticed that outfielders complain about their arms hurting as much as anyone.  The reason for this is that outfielders infrequently throw, both in practice and in games, and when they do it is often with maximum effort.

Why, physiologically, does throwing a ton make you throw harder?  Your body just recognizes the need to build strength because the muscle group is consistently stimulated.  This is why climbers have incredible hand strength, and cyclists have monster calves and thighs.  They’re both just doing what they do for hours a day, and their bodies respond by sending the muscular reinforcements.

Pitchers should not consistently go hard and rest on alternate days.  It’s stressful, the arm doesn’t learn to recover quickly, and the repetition needed for growth isn’t there with too many off days. Off days are needed every week, but limiting them to 1 or 2 is ideal, and the other days should be filled with high volume, low intensity throwing to keep your muscles working.

The Repetition Recommendation:

-Add more high-repetition, low-intensity throwing days into your weekly workload.  As long as one’s arm is without pain and deadness, then throwing 5 or 6 days per week should have a very positive effect.

What does one of these high-rep days look like, you ask?  

100-140 very light but crisp throws from 45-75 feet.  This is the time to work on mechanics and pitches, all without stressing the arm. If done at the correct intensity, you should breeze through the 100+ throws without fatigue, and feel fresh the next day.  This is going to get your body used to throwing often, making it able to recover faster.  Additionally this will give you tons of reps to perfect mechanics, arm slot, pitches, etc, all of which add up to better pitching performance aside from velocity.

These high-volume days should be combined with regular bullpen sessions, as well as long toss, which is extremely important and is another huge contributor to throwing that cheese.