Long Toss: The Complete Guide

Welcome to our ultimate guide on long toss! If you’re looking to develop your throwing strength and technique, long toss is an essential part of your training regimen. In this comprehensive guide, we’ll break down how to perform long toss correctly, discuss its importance, and highlight common mistakes that can hinder your progress. Whether you’re a beginner or an experienced player looking to refine your technique, this guide will help you maximize your training.

Understanding Long Toss

Many athletes claim to have been doing long toss for years but still struggle to see results. Why is that? Often, it comes down to technique. If you’re not performing long toss correctly, you won’t reap the benefits. The right approach will help you build arm strength and increase your throwing distance effectively.

Basic Technique and Arm Progression

To start, you’ll want to warm up your arm properly. Once warmed up, begin your long toss at a distance of about 90 feet. Keep the intensity low at this stage, focusing on light throws to the chest. As you progress and feel comfortable, gradually increase the distance between you and your partner, throwing the ball as high and lightly as possible.

When you reach your max distance, it’s time to really let it loose. From this point, focus on throwing hard while maintaining that high trajectory. The key here is that a higher trajectory will help stretch your arm properly, allowing for greater flexibility and strength.

Importance of High Trajectory

One of the most common mistakes in long toss is throwing the ball with a low trajectory. This can limit your arm's development and overall effectiveness. By throwing the ball high, you not only stretch out your arm but also increase your ability to throw farther and harder with lower intensity. This method helps prevent early fatigue and allows for better results.

Transitioning to Pull Downs

Once you’ve reached your maximum distance, it’s time to transition into pull downs. For this phase, throw the ball as hard as you can, aiming to hit your partner in the chest, even from 300 feet away. You should aim for about three to four pull downs at this stage. This method combines strength and precision, enhancing your overall throwing performance.

How Often Should You Long Toss?

For optimal results, aim to long toss at least once a week, regardless of your position. Starters may find it easier to fit long toss into their routine due to their set schedule, while relievers should make a conscious effort to incorporate it into their training. In the offseason, you can ramp up your long toss sessions to twice a week for even better results.

Conclusion

Long toss is an invaluable training tool that, when performed correctly, can significantly enhance your arm strength and overall performance. By following the techniques outlined in this guide, you’ll be well on your way to mastering long toss and maximizing your throwing potential.

If you found this guide helpful, please consider sharing it with fellow athletes and leaving your thoughts in the comments below. We’d love to hear about your experiences and any tips you have for long toss!