Long Toss

Long toss is a throwing warmup and arm development protocol where players gradually extend the distance of their throws before settling back to normal throwing range. It is standard pre-practice and pre-game protocol at every level of baseball and softball.

The Basic Protocol

A typical long toss progression:

1. Start close (20-30 feet): warm-up throws with easy effort, focus on mechanics
2. Step back gradually (50, 70, 90 feet): increase distance incrementally as the arm loosens
3. Max distance (90-150+ feet depending on age and level), throws at near-maximum effort with a full crow hop
4. Pull-down phase: gradually reduce distance back toward normal throwing range, allowing the arm to recover

The goal is to stress the arm progressively, not to throw as far as possible immediately.

Why It Works

Long toss develops arm strength because:

• Range of motion: extended throws require a full arm circle and complete follow-through, reinforcing proper mechanics
• Strength training: throwing at distance engages the full kinetic chain: legs, hips, core, shoulder, arm
• Loosening: the progressive warmup raises blood flow and temperature in the shoulder and elbow before functional throwing begins
• Fixing short arming: a player cannot short-arm a throw to 100 feet; the distance forces proper mechanics

Age-Appropriate Distances

Long toss distances should be age-appropriate. Younger players (8-12) may top out at 60-80 feet with good mechanics. Older players (13+) can extend further. The key is that the throws should be at comfortable, controlled effort, not all-out strain, and the player should stop and come back in before arm fatigue sets in.

Long Toss vs. Arm Care

Long toss is one component of arm care, not all of it. It is the warmup and development piece. Arm care also includes:

• Pitch count limits
• Rest days between outings (for pitchers)
• Monitoring for pain, any elbow or shoulder pain during long toss is a stop sign, not something to work through
• Appropriate cool-down protocols after intense throwing

Many coaches have their teams do long toss every day. Others alternate arm days and rest days. There is not a single correct frequency, the right approach depends on the team's schedule, the players' ages, and how each player's arm is responding.