Long Toss Basics
Quick answer
Long toss is a throwing program that gradually stretches out throwing distance to build arm strength and endurance. It should be built into a structured routine with a proper warm-up, and paired with sensible workload limits rather than max-effort throwing every day.
What long toss is for
Long toss is throwing at progressively longer distances to build arm strength, stamina and healthy throwing mechanics. It's a staple of arm-care programs and a great way to warm up and develop carry on the ball.
How to do it
- Warm up with easy throws at short distance until loose
- Step back gradually, letting throws climb on an arc as distance grows
- At your max comfortable distance, throw on a line with full but controlled effort
- "Pull down" — walk in and finish with strong throws at shorter distance
Keep good mechanics throughout. Long toss should feel athletic and free, never forced or painful.
Fit it into your workload
Long toss is throwing, so it counts toward your arm's workload. Build up gradually, take rest days, and coordinate it with your pitching schedule rather than piling it on top of a heavy outing.
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The Baseball Tools Team
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