• Provide an opportunity for pitchers to maximize building arm strength while minimizing wear and tear on the muscles and joints.

• Open Field
• Baseballs (3 - 4)
• Tape Measure

• **NOTE**:

The following Long Toss Program is designed for a collegiate pitching staff. Distances for throwing intervals should be modified and adapted for specific age groups and skill levels.

• To do this program as a group (pitching staff), simply line everyone up along one of the foul lines in partners. Having cones set up at each throwing distance also helps.
• The pitchers start by making 5 throws at 45 feet, then move to 5 throws at 60 feet.
• Pitchers should then make 18 throws working their way back from 60 feet to 150 (note that they should be moving back 15 feet every 3 throws).
• From the 150 foot mark, players should make 10 throws gradually moving back to 250 feet, then make 6 throws moving back to 310 feet (note that they should now be moving back 20 feet every 2 throws).
• After making the last throw at the furthest distance, pitchers should move all the way back to the 70 foot mark and throw 10 off-speed pitches.

• Make sure that pitchers are throwing on a line. This means that they are not releasing the ball early and "floating" it in the air to their partner. It is best to have them emulate their pitching motion as much as possible.
• Emphasize to players that the point of this program is to build arm strength. They should never make more than 65 throws during the entire exercise (especially at distances beyond 180 feet).
• Some players may or may not be able to throw from the 310 foot mark, therefore, some modification may be needed.