The Process of Long Toss-Part 1

There are several approaches to a good long toss program.  Through my own personal experience of performing a long toss program when I was playing, witnessing the long toss program I implement for my clients, and from viewing the same type of long toss program for the five years I have coached in professional baseball, I have become very confident in the program I currently implement.  The following blog series about long toss will delve into all aspects of a long toss program and how to implement it during the season and also the off season.

How far should I throw a baseball?

The first topic discussed in a long toss program is how far the athlete should throw a baseball.  During any given day that number could vary.  How many days a pitcher throws during the week, whether it is off season or in season, how intense the workouts were during the week, and much more all go into deciding how far a pitcher should throw on a given day during a long toss program.  Don't let the name fool you.  Just because it says "long toss program" doesn't mean you need to throw as far as you can and ignore what your body is telling you.

A good answer to the question of how far should a pitcher throw in a long toss program is however long your body allows you to throw for that specific day.  Normally a pitcher should try to throw the baseball as far as they can each day that they throw.  However, there are plenty of variables one should be aware of.  If you are in the off season and working on creating more arm strength and endurance, then I would suggest consistently throwing a baseball as far as you can and then try to match or better that distance each workout.  If you are in-season and you are pitching on a five day rotation you may only see fit to throw a baseball as far as you can once a week.  The rest of the week would be set up based more on amount of time throwing a baseball (which we will discuss in the next blog) and what needs to be addressed prior to the next start.  If you are a reliever during the season you may want to throw a baseball as far as you can quite often depending on the amount of game work you are getting.  I understand this may vary from time to time during a season, but usually you can get a feel for how you are being used and when.  Also, if you are a reliever you probably want to spend more time on throwing then actually pitching off a mound.  Normally relievers will use a lot of flat ground work to keep their pitches sharp and use long toss as a way to keep their arm strength up during a season.

Overall, the distance you should throw a baseball is going to be different for each individual.  Age, arm strength, arm endurance, in-season, off-season, etc...are all factors that will go into the answer of how far you should throw a baseball.  Do what is best for you at the time.  Remember to always listen to your body and it will let you know what you can handle on that specific day.  Good luck and enjoy your long toss!  Part 2 is on its way!