Long Toss Program

1. How to run the drill

Pitchers can use a set system of throwing drills to improve their throwing mechanics and to avoid arm injuries. These throwing drills begin with a partner at a close distance and turn into playing catch and then playing long toss. Long toss is very important for pitchers to develop arm speed and strength. Many major leaguers such as Greg Maddux attribute their velocity and control to playing long toss.

Drill Number Focus

1) sitting with legs spread apart (8 ft away) 5-7 throws Focus: elbow up & shoulder turn

2) kneeling and staying high (10 ft away) 5-7 throws Focus: elbow up & torso turn

3) 1 knee - throwing side down (10 ft away) 5-7 throws Focus: follow through

4) Playing catch (50 ft away) 5-7 throws

5) extended catch (move back 5 ft every throw)

6) long toss (cont. 5 ft every throw) using crow hop to take strain off arm

-Get to max distance (100 ft for young kids; 180 ft for older youths; 200-250 for adults)

-Throw at max distance for 5 throws then move in 5 feet every throw

7) Finish by playing catch at 50 ft away for about 10 throws to ``cool down``

*It is important to remember to stretch well before throwing and to use the crow hop when throwing at longer distances.

*Do not over-throw. Long toss should be long straight throws with the elbow above the shoulder. Injuries often occur from leaving the elbow down.

2. Equipment needed

Balls, Gloves

3. Number of players

At least 2

4. Skills that are improved by the drill

Throwing Mechanics

5. Variations of the drill

Modify # of throws to meet age, strength and ability

6. Coaching suggestions

Good for all players. No rainbows! Throw one hoppers if you must.

Article Source: http://www.sportspracticedrills.com

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