Long Toss Program
Also known as: long toss, extended distance throwing
A long toss program is a structured throwing routine in which a player gradually increases throwing distance well beyond normal game distances, then works back down, used to build arm strength and as part of an overall arm-conditioning routine.
A typical long toss program starts at a short, easy warmup distance and progressively backs up in stages — often in 30- to 60-foot increments — up to a personal maximum distance, throwing on a comfortable arc rather than a flat line drive. After reaching the extended distance, the player works back in over a similar number of stages, often finishing with some flat-ground or mound throws at a normal, game-like trajectory and intensity.
Long toss is one of several tools used across a throwing program, alongside regular bullpens, flat-ground work, and rest days, and how it is structured and how far a player throws varies by age, arm health, and time of year — programs are typically more conservative in-season and can be built up more aggressively in the offseason. It should be planned as one component of an overall, individualized throwing plan rather than an isolated activity layered on top of everything else without regard to total weekly throwing volume.
Example
A high school pitcher's offseason long toss program starts at 60 feet, backs up in 60-foot increments to a personal max of around 300 feet, then works back down to 60 feet to finish, three times a week.
Why it matters
A well-structured long toss program is a common piece of building arm strength and conditioning, but its value comes specifically from being planned as part of total throwing workload, not from distance alone.
Common mistakes
- Chasing maximum distance as the main goal rather than throwing on a comfortable, repeatable arc and mechanics throughout the buildup and the pull-down phase.
- Adding long toss on top of a full game and bullpen schedule without reducing anything else, increasing total throwing workload beyond what is being tracked.
Frequently asked questions
Is long toss safe for youth pitchers?
Long toss is a widely used training tool, but like any throwing activity it should be introduced gradually, monitored for total workload, and adjusted to the individual player's age and arm history rather than following a generic adult program.
Related terms
- Arm Care RoutineAn arm care routine is a set of general warmup, mobility, and strengthening exercises a throwing athlete performs regularly — typically before and after throwing — as part of a general, ongoing throwing-health practice.
- Bullpen SessionA bullpen session is a practice throwing session, typically off a mound, in which a pitcher works through their pitch mix at game-like intent without live hitters or the pressure of a real game situation.
- Pitch VelocityPitch velocity is the speed of the ball at release, measured in miles per hour — the most commonly cited indicator of pitching power and arm strength.
- Throwing MechanicsThrowing mechanics are the sequence of arm and body movements used to deliver the ball accurately and with arm-safe velocity — applicable to every position on the field.
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