Beginner's Guide to Long Toss: A Comprehensive Overview for High School Players

Welcome back to the channel! Today, we’re excited to introduce our beginner’s guide to long toss. If you’re a high school athlete, particularly in baseball, long toss is an essential part of developing your arm strength and overall performance. Many of you may not have experience with long toss yet, and that's completely fine. In this guide, we’ll break down everything you need to know to get started, ensuring that you can maximize your potential on the field.

Importance of Warming Up

Before diving into long toss, the first step is to ensure you’re fully warmed up. Proper warm-up routines are critical for preventing injury and preparing your arm for the intensity of throwing. We recommend incorporating foam rolling, dynamic stretches, and resistance band exercises into your warm-up. Spend adequate time on this step; your body will thank you later.

Starting Light

Once you’re warmed up, it's time to begin your long toss session. Start by standing about 15 to 20 feet away from your throwing partner. During this initial phase, focus on throwing the ball at a very light intensity. The goal here is to keep your arm loose and relaxed, allowing you to develop a feel for the throw without putting too much strain on your muscles. Aim for 10 to 20 throws at this distance before moving back.

Gradually Increasing Distance

After completing your initial throws, gradually increase the distance between you and your partner by moving back five feet at a time. Each time you increase your distance, repeat the light throws. Continue this process until you reach approximately 90 feet, which is the distance to second base on a baseball field. This distance marks a transition point in your long toss routine.

Stretching Your Arm with High Throws

Once you reach the 90-foot mark, it’s time to step things up. This is when you should begin to throw the ball with a higher trajectory. You may wonder why throwing high is important; the answer lies in arm mechanics. Throwing the ball at a high angle helps to stretch your arm and loosen up your muscles even further. Aim for five high throws from this distance, then continue to increase your distance by five feet until you reach your maximum distance for the day.

Reaching Your Max Distance

Your maximum distance will vary based on your arm strength, but ideally, you should aim to throw from pole to pole if you’re on a baseball field. If you’re on a football field, strive to cover the full length. Once you’ve reached your maximum distance, it’s time to transition into pull downs.

Transitioning into Pull Downs

Pull downs are an effective way to close out your long toss session. Generally, you should aim for about three to five pull downs as you move back toward your throwing partner. Start at your maximum distance and throw the ball back in, gradually reducing the distance to around 60 feet. This process helps to reinforce the mechanics of throwing while providing a great workout for your arm.

Conclusion

In summary, incorporating long toss into your training regimen is an excellent way to enhance your arm strength and overall performance. By following this structured approach—starting with a proper warm-up, gradually increasing your throwing distance, and including pull downs—you can develop a solid foundation for your throwing mechanics.

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