Pitcher Long Toss

A Drill to Build Arm Strength, Endurance, and Velocity

The Pitcher Long Toss Drill is a progression-based throwing exercise where pitchers gradually increase the throwing distance to develop arm strength and endurance. This drill is critical for building the foundation of velocity and arm health needed for successful pitching.

Long Toss is an effective way to build arm strength, endurance, and the fundamentals for velocity. With a structured approach and a focus on mechanics, players can safely develop the strong, resilient arms needed for success on the mound.

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

Setup:

  1. Equipment Needed:
  • Baseballs
  • Open field or area with enough space to accommodate increasing throwing distances
  • Cones or markers (optional, to mark distances)
  1. Player Positioning:
  • Start with the pitcher and a partner (another pitcher or coach) about 45-60 feet apart, similar to the standard pitching distance.
  • Ensure there is enough room to progressively move back in increments as the drill continues.
  1. Throwing Area:
  • Set up in an open area, such as an outfield or a designated throwing area, where players can safely increase their throwing distance without interference.

How to Run the Drill:

  1. Warm-Up:
  • Begin with a light dynamic warm-up, focusing on shoulder, elbow, and overall arm flexibility. Have players start with a few short throws (around 45 feet) to get their arms loose.
  1. Progressive Distance Increase:
  • Start at a comfortable distance, usually around 60 feet. The pitcher and their partner begin with controlled throws, focusing on proper mechanics.
  • After a few successful throws, have both players step back in increments of 10-15 feet, gradually increasing the distance.
  • Continue this pattern, reaching distances of up to 120-180 feet, depending on the pitcher’s age and arm strength. Encourage each player to maintain mechanics, focusing on accuracy rather than velocity.
  • Once the maximum comfortable distance is reached, have the players work their way back in, reducing the distance in similar increments. The final throws should be around 60 feet again, at a lower intensity, to cool down the arm.
  1. Repetitions and Intensity:
  • Pitchers should make about 10 throws at each distance, with moderate rest in between to maintain arm health. This progression should take 15-20 minutes, adjusting based on player readiness and arm condition.

Why You Run This Drill:

The Pitcher Long Toss Drill is vital for developing arm strength and endurance, both of which are essential for increasing pitch velocity and durability. By progressively increasing throwing distance, pitchers engage in controlled, full-body throws, activating muscles needed for a strong, stable arm. Regularly practicing long toss strengthens the shoulder and arm muscles, reduces injury risk, and builds the endurance needed to pitch effectively over multiple innings.

Key Skills Developed:

  • Arm Strength and Velocity: Increased distance reinforces the pitcher’s arm strength and creates the foundation for velocity development.
  • Endurance: The drill conditions the arm to sustain longer outings by building stamina and resilience.
  • Throwing Mechanics: Long toss requires pitchers to maintain their mechanics even at longer distances, reinforcing proper throwing form.

Pros and Cons of the Drill:

Pros:

  • Improves Arm Strength: Helps pitchers develop the muscle strength needed for a powerful throw.
  • Builds Endurance: Conditions the arm to sustain multiple throws, which is critical for in-game endurance.
  • Enhances Mechanics: Reinforces good mechanics as pitchers maintain control over longer distances.

Cons:

  • Risk of Overuse: Without proper monitoring, there’s a risk of overuse, especially for young players, which could lead to arm injuries.
  • Requires Space: This drill needs a large open area, which may not always be available.
  • Fatigue Management: Pitchers need to know their limits and avoid pushing past the point of fatigue, as this could result in mechanics breaking down and increase the risk of injury.

Coaching Notes & FAQs:

Coaching Tips:

  • Focus on Mechanics First: Remind pitchers to keep their mechanics consistent throughout the drill, even as they throw from longer distances. They should not sacrifice form for extra distance.
  • Watch for Fatigue: Ensure players are not pushing beyond their limits. Look for signs of fatigue, like decreased accuracy or altered mechanics, and adjust the drill as necessary.
  • Encourage Full-Body Engagement: Long toss relies on full-body engagement, not just the arm. Remind players to drive through their lower body, using their legs and core to support the throw.

Frequently Asked Questions:

  1. What’s the maximum distance pitchers should throw during long toss?
  • It depends on age, skill level, and arm strength. Youth players may max out around 120 feet, while high school and older players might reach 180 feet or more. Pitchers should never exceed a comfortable distance where they can maintain proper mechanics.
  1. How often should pitchers do this drill?
  • Long toss can be incorporated into practice 1-2 times per week, depending on the player’s age, workload, and pitching schedule. It’s important to monitor arm health and adjust frequency if any soreness arises.
  1. What if a pitcher experiences arm discomfort during the drill?
  • Stop the drill immediately if a player feels pain or discomfort. Ensure they ice the arm and monitor for any signs of overuse. For youth players, it’s crucial to build arm strength gradually and prioritize health over increased distance.
  1. Should this drill be done before or after pitching?
  • Long toss should ideally be done as a separate arm strength workout, not directly before or after pitching. It can be part of a conditioning day to focus solely on strength development.