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Baseball drill

Long toss throwing program

Partners stretch their throwing distance out on loose, arcing throws, then work back in on firm, lower throws. A long toss session builds arm strength and endurance for any position once players are warmed up.

A youth baseball player landing a crow hop to throw high and long across the outfield to a distant partner on the foul line
Video by Alan Jaeger on YouTube. The write-up below is ours.

At a glance

Sport
Baseball and Softball
Skill
Throwing
Ages
12U to High school
Players
2 per pair (any number of pairs)
Time
About 15 minutes
Level
Intermediate
Equipment
Gloves, One ball per pair, Open outfield space
Indoors
Needs a field

Long toss has two halves. On the way out, players back up a few steps at a time and let the ball fly with loft, which stretches the arm out and gets the legs into the throw. On the way back in, they keep the same effort but bring the ball down onto a lower, firmer line until they are back at catch distance.

It is a session for players whose arms are already in shape for throwing, after a full warm-up and regular catch. Nobody has to hit a set distance: each player goes out as far as their arm comfortably takes them that day, which will be farther in midsummer than in the first week of practice.

Setup

  • Pair players up along a foul line with one ball per pair. One partner stays on the line; the other moves out into the outfield.
  • Leave plenty of room between pairs so long throws and moving players do not cross paths.
  • Do the team's arm warm-up and a few minutes of regular catch first. Long toss is never the first throw of the day.

How to run it

  1. Start at a short, easy catch distance with loose, relaxed throws.
  2. Stretching out: the moving partner backs up a few steps every couple of throws. As the distance grows, let the ball travel with a natural arc and use a crow hop to get the legs into each throw.
  3. Keep backing up until the throws stop feeling easy and loose. That is the day's distance.
  4. Pulling down: work back toward the partner a few steps at a time, keeping the same full-body effort but throwing on a lower, firmer line.
  5. Finish back at a normal catch distance with a few firm throws to the chest, then switch roles if only one partner moved.

Coaching points

  • Stay loose on the way out. The first half is about stretching the arm, not throwing hard.
  • The legs do the work at distance: a rhythmic crow hop and a full stride toward the partner on every throw.
  • No fixed number of throws or distance. Fatigue, weather and the time of year all change how far an arm should go.
  • On the way in, do not slow the arm down. Keep the effort and bring the ball onto a line.
  • Any pain in the elbow or shoulder ends the session for that player. Tired is normal; pain is not.

Common mistakes

  • Throwing hard on a flat line too early, before the arm has stretched out.
  • Backing up to match a teammate's distance instead of listening to the arm.
  • Easing up and aiming the ball as the partners get closer on the way in.
  • Skipping the warm-up and starting at long range.

Printable drill card

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By age

12U

Keep the farthest distance modest, a little past the longest throw the player makes in a game, and put the emphasis on footwork, a loose arm and accuracy coming back in.

14U

Let players with conditioned arms stretch out farther, and add the lower, firmer pull-down throws as they work back in to base-path distance.

High school

Use the full two-phase session on the days your throwing plan calls for it, and keep it away from heavy pitching days. The video shows adult pros working out past 300 feet; most players will not.

Next: Free defensive lineup generator.

Frequently Asked Questions

How far should youth players long toss?

As far as they can throw with a loose arm and good mechanics, and no farther. There is no set footage. A 12-year-old's long toss is much shorter than a high school player's, and both change from day to day.

Should long toss throws have an arc or be on a line?

Both, at different times. Going out, let the ball arc so the arm stays relaxed over the longer distance. Coming back in, lower the throws onto a firm line while keeping the same effort.

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