Long Toss Program
Also known as: long toss, extended distance throwing
A long toss program is a planned throwing routine for arm strength and conditioning. Players gradually throw well past game distance, then work back down.
A typical long toss program starts at a short, easy warmup distance. The player then backs up in stages, often 30 to 60 feet at a time, up to a personal maximum distance. Throws stay on a comfortable arc rather than a flat line drive. After reaching that maximum, the player works back in over a similar number of stages. The session often finishes with some flat-ground or mound throws at a normal, game-like trajectory and intensity.
Long toss is one of several tools in a throwing program, alongside regular bullpens, flat-ground work, and rest days. How it is structured, and how far a player throws, varies by age, arm health, and time of year. Programs are usually more conservative in-season and can be built up more aggressively in the offseason. Long toss should be one part of an overall throwing plan built for the individual player. It should not be an isolated extra, 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-planned long toss program is a common part of building arm strength and conditioning. Its value comes from fitting into 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 regular set of general warmup, mobility, and strengthening exercises for throwers. It is usually done before and after throwing.
- Bullpen SessionA bullpen session is a pitcher's practice throwing, usually off a mound, working the pitch mix at game-like intent. There are no live hitters or game pressure.
- 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 that deliver the ball accurately and with arm-safe velocity. They apply at every position.
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