How to Long Toss on a 120-Foot Throwing Program – Chad Longworth Velo Shop

How to Long Toss on a 120-Foot Throwing Program

Every year high-school and college players who have been preparing their arms for years with long toss and weighted balls sign with baseball teams that restrict their throwing distance to 120-feet.

Or, better, say “you can throw as much as far as you want…in 8 minutes.”

While there is no substitute to warming yourself up at a comfortable pace and to a maximum distance, having your throwing program restricted by distance or time is no excuse for giving up on trying to get your long toss in.

If you’re looking for more information about long toss itself, we wrote about some common misconceptions here & here.

Selecting Your Long Toss Partner

The challenge with being a “long toss guy” in any organization is that, realistically, you can only throw as far as the second-farthest-throwing guy. Great, if you have guys who can match you. But terrible if you want to go to 320 and everyone else wants to do 240.

Compressing Intent

The main throwing phases of Alan Jaeger’s long toss program are the extension or going-out phase and the compression phase.

During extension, the goal is to get warm and loosen the arm. It’s also a great time for focused, submaximal throwing work.

Compression is high-output throwing with guys typically working in 5-10 feet with each throw.

In a time- or distance-restricted environment, you must be creative about your throwing phases, but you can still get work done that will approximate those stimuli.

When to Warm Up

Your warm-up and recovery times will need to happen before and after practice or games. With more general warm-ups happening at team events, focus on arm-specific warm-ups.

Before Practice

  • Foam Roll
  • Lacrosse Ball
  • J-Band Series
  • Upward Tosses (1×10, Black Ball)
  • Reverse Throws (1×10, Black Ball and Green Ball)

After Practice

  • Foam Roll
  • Lacrosse Ball
  • J-Bands: Internal/External Rotation
  • Upward Tosses (1×10, Black Ball)

Long Toss Throwing Program

We’ll break this into 2 phases, extension and compression. Right after team stretch and before catch, do the following:

  • Pivot Picks (5 reps with Green PlyoCare)
  • Rocker Throws (1 set)

Simulated Long Toss Indoors – Possibly Necessary 

Extension

Using a 9-ounce or 11-ounce ball, play light extension toss with a specific external or internal focus (i.e. hit partner in the chest or feel glove side disconnect from throwing arm).

If distance restricted: Extension catch out to 90-feet with weighted ball and easy toss out to maximum allowed distance.

If time restricted: Extension catch out to 90-feet with weighted ball. Increase intensity as you go out to tolerance distance.

Compression

If distance restricted: Put the ball on a line repeatedly from 120 feet.

If time restricted: During the last 2 minutes of the throwing window, put the ball on a line walking in to 60 feet.

Think of the above program as a framework. You will need to tweak it in order to fit it into your practice schedule with your coaches.

Ultimately, it’s your responsibility for getting the most out of your playing career. And that includes making the best of a bad situation.

Is it probably optimal to play somewhere that allows you to throw weighted balls and long toss? Likely.

Is that possible for every athlete? No.

Ultimately at the highest level, roster spots are extremely limited. And, at the end of the day, it isn’t your coach’s fault if you aren’t on one.

Now you know how to long toss, but what is the reason behind why you should use it in your training? We wrote an article about what long toss is, read it here:

Define Long Toss Article

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