How to Long Toss in Baseball: Programs, Distance Charts, and Drills for Every Level

Last updated: March 11, 2026

I have thrown long toss at every level from travel ball through college, and I have coached hundreds of pitchers and position players through structured long toss programs over the last decade. Long toss is the single most debated arm development tool in baseball, yet nearly every professional organization uses some version of it. When done correctly, a long toss program builds arm strength, improves throwing mechanics under fatigue, and adds measurable velocity. When done incorrectly, it causes unnecessary stress on the elbow and shoulder.

This guide covers everything you need to build a long toss program that actually works. I walk through the science behind long toss, give you step-by-step instructions for each phase, include distance charts by age, list the most common mistakes I see every spring, and provide the drills that tie the whole program together. Whether you are a 12-year-old just starting to take pitching seriously or a college arm trying to add two or three ticks before summer ball, this is the complete system.

What Is Long Toss and Why Does It Work

Long toss is a throwing program where two players gradually increase the distance between them, typically starting around 60 feet and working out to distances that can exceed 300 feet for advanced arms. The concept is simple: by throwing at increasing distances, you force your arm to generate more force, which over time builds arm strength, elasticity, and endurance.

The science behind long toss centers on what exercise physiologists call progressive overload. Just like adding weight to a squat builds leg strength, adding distance to a throw builds arm strength. Research from the American Sports Medicine Institute found that long toss at distances beyond 120 feet produces higher elbow and shoulder forces than pitching from a mound, which is precisely why it works as a training stimulus but also why proper programming matters so much.

Alan Jaeger, one of the most respected arm care coaches in baseball, popularized the concept of “pulling down” during long toss. This is when a player reaches maximum distance and then works back in, throwing on a downhill plane at high intensity. The pull-down phase is where many coaches believe the real velocity gains happen because the arm learns to apply maximum force on a more game-like trajectory. Jaeger’s long toss program has been adopted by MLB organizations including the Texas Rangers and several college programs, and his athletes consistently show velocity jumps of three to five miles per hour over a single offseason.

The Driveline Baseball research team has published data showing that players who follow a structured long toss program three to four times per week for eight weeks see an average velocity increase of 1.5 to 3 mph. That might not sound like much, but at the high school level, the difference between 82 and 85 mph can separate a roster player from a recruited prospect. For a deeper dive into throwing mechanics that complement long toss, check out our guide on how to throw a baseball.

Equipment You Need for a Long Toss Program

One of the best things about long toss is that it requires almost nothing in terms of equipment. Here is what you need to get started and what optional tools can help you track progress.

Essential equipment:

• Baseballs: You need at least three to five regulation baseballs. Using fewer means you spend too much time chasing balls and not enough time throwing. For youth players under 14, use age-appropriate balls that match your league standard.
• Baseball glove: Any game glove works. You do not need a special glove for long toss, but make sure it is broken in and comfortable so receiving throws at distance does not sting.
• Flat, open field: You need at least 200 feet of open space for youth players and 300 or more feet for high school and above. A football field, soccer field, or outfield at a local park all work. Avoid throwing on hard surfaces like parking lots or asphalt.
• Cleats or turf shoes: You want solid footing when throwing at max effort. Our review of the best baseball turf shoes covers options for every surface.

Optional but recommended:

• Radar gun: Tracking pull-down velocity gives you concrete data on progress. A quality radar gun lets you measure intensity during the compression phase.
• Resistance bands: J-bands or similar resistance tubing should be part of your warm-up before any long toss session. Our baseball arm care guide covers the best band routines.
• Weighted baseballs: Some programs integrate weighted baseballs into long toss days, though this is an advanced protocol that requires careful programming.
• Cones or markers: Place cones at 60, 90, 120, 150, 180, and 200-plus feet so you can track your distances without guessing.
• Notebook or phone app: Logging distances, throw counts, and how your arm feels after each session is critical for long-term progress and injury prevention.

Long Toss Distance by Age: How Far You Should Throw

One of the most common questions I get from parents and young players is how far they should be throwing during long toss. The answer depends on age, experience, and arm maturity. Pushing a 12-year-old to throw 200 feet is not just unnecessary, it is reckless. Below are the distance guidelines I use with every player I coach, based on recommendations from the American Sports Medicine Institute and programs like Jaeger Sports and Driveline Baseball.

Age Group	Starting Distance	Working Distance	Maximum Distance	Throws Per Session	Sessions Per Week
10-12 (Youth)	40 ft	60-80 ft	100-120 ft	25-35	2-3
13-14 (Middle School)	60 ft	90-120 ft	150-180 ft	30-40	3
15-16 (JV/Varsity)	60 ft	120-180 ft	200-250 ft	35-50	3-4
17-18 (Varsity/Travel)	60 ft	150-200 ft	250-300 ft	40-55	3-4
College	60 ft	180-250 ft	300-350+ ft	45-60	3-5
Professional	60 ft	200-300 ft	350+ ft	50-70	4-5

These are guidelines, not hard rules. A physically mature 14-year-old who has been throwing consistently for three years might work at 15-year-old distances. A 17-year-old coming back from time off should start at younger levels and build back up. The key principle is that you should never increase your max distance by more than 10 to 15 feet per week. Your arm needs time to adapt, just like any other muscle group responding to progressive overload.

Step-by-Step Long Toss Program: The Complete Routine

Here is the exact long toss routine I use with my players. This is a single-session breakdown that applies to any age group. Adjust distances according to the chart above.

Phase 1: Warm-Up (10-15 minutes)

Never pick up a baseball with a cold arm. Start with five minutes of light jogging or jumping jacks to raise your core body temperature. Follow that with a full arm care routine using resistance bands, focusing on internal and external rotation, scapular stability exercises, and shoulder circles. Our baseball warm-up routine guide covers this in detail. Finish with gentle wrist flexion and extension stretches. Your arm should feel loose and warm before you make a single throw.

Phase 2: Short Toss Build-Up (5 minutes)

Start at 30 to 40 feet with your partner. Throw easy, focusing on a smooth arm path and four-seam grip. Gradually increase intensity over 10 to 15 throws until you reach about 70 percent effort at 60 feet. This phase is about getting your arm slot and release point grooved before you start stretching it out. Think of it as the ramp on a highway, not the highway itself.

Phase 3: Stretch-Out Phase (10-15 minutes)

This is the core of long toss. Starting at 60 feet, take three to five throws and then each player backs up 10 to 15 feet. Continue this pattern until you reach your working distance for the day. At each distance, focus on throwing with arc. The ball should have a natural parabolic flight path. You are not trying to throw a line drive at 200 feet. The arc allows your arm to generate force without the added stress of keeping the ball on a flat plane.

At every distance increase, do a quick body check. Does your shoulder feel clean? Is your elbow comfortable? Any tightness or pain means you stop immediately and begin your cool-down. No exceptions. Long toss is supposed to build your arm up, not break it down.

Phase 4: Max Distance Holds (5 minutes)

Once you reach your max distance for the day, stay there for five to eight throws. These throws should be at about 85 to 90 percent effort with a natural arc. Focus on pulling through the ball with your entire body, not just your arm. You should feel your legs driving, your core rotating, and your arm following. If a throw comes up short, do not muscle it. Make the mechanical adjustment and let the next throw happen naturally.

Phase 5: Pull-Down or Compression Phase (5-10 minutes)

This is where the velocity gains happen. From your max distance, begin working back toward your partner in 15 to 20 foot increments. As you come in, flatten your trajectory. By the time you reach 120 feet, you should be throwing on a line or slight downhill angle at high intensity. By 60 to 90 feet, you are essentially throwing at max effort with the same intent you would use on a mound.

The pull-down phase trains your arm to maintain the force it generated at distance while applying it on a game-relevant trajectory. This is why many coaches call long toss a velocity builder rather than just an arm strengthener. If you are using a radar gun, this is the phase to track velocity. You will likely see numbers that match or exceed your peak mound velocity.

Phase 6: Cool-Down (5-10 minutes)

Finish with 8 to 10 easy throws at 60 feet, gradually reducing intensity until you are throwing at about 50 percent. Follow with a full cool-down routine: band work (lighter resistance than warm-up), gentle stretching of the shoulder and forearm, and icing if you are in-season. Never skip the cool-down. Your arm just did a significant amount of work and recovery starts the moment you finish.

Common Long Toss Mistakes and How to Fix Them

I have watched thousands of long toss sessions over the years, and the same mistakes show up at every level. Here are the most common errors and what to do instead.

Mistake	Why It Happens	The Fix
Skipping the warm-up	Players are eager to start throwing and underestimate cold-arm risk	Enforce a minimum 10-minute warm-up with band work before any throwing
Throwing flat at max distance	Players try to impress with line drives instead of using natural arc	Allow the ball to arc naturally; flat throws at 200+ feet dramatically increase elbow stress
Increasing distance too fast	Impatience or trying to match a teammate’s distance	Follow the 10-15 feet per week rule for max distance progression
Overthrowing every rep	Confusing effort with effectiveness	Stay at 85-90% during stretch-out; save max effort for pull-downs only
No pull-down phase	Players reach max distance and stop without compressing back in	Always work back in to 60-90 feet with intent; this is where velocity transfers
Throwing through pain	Culture of toughness, fear of losing a roster spot	Any sharp pain means you stop immediately; soreness vs. pain distinction must be taught
Too many throws per session	No tracking, no plan, just chucking balls	Count every throw and stay within age-appropriate limits from the distance chart
Long toss every day	The “more is better” mindset	Recovery days are non-negotiable; arms grow stronger during rest, not during throwing
Poor four-seam grip	Not paying attention to grip during casual throwing	Use a four-seam grip on every long toss throw; this maximizes carry and builds good habits
Crow-hopping incorrectly	Using a hop that disrupts timing instead of adding momentum	The crow hop should be a smooth skip that transfers energy from legs to arm, not a jump

If you want to learn how the crow hop fits into proper throwing mechanics, check out our baseball throwing drills guide for detailed breakdowns.

Long Toss Drills and Exercises

Long toss itself is a drill, but there are several supporting exercises and variations that make your program more effective. I use these with every age group and they translate directly to gains on the mound and in the field.

Drill 1: Distance Ladder

Set cones at 60, 90, 120, 150, and 180 feet (adjust for age). Throw three balls from each distance, then move to the next. After reaching your farthest cone, reverse the process and come back in, increasing intensity as you compress. This structured approach prevents the common mistake of just wandering back without purpose. Time yourself to keep sessions efficient.

Drill 2: Hold-and-Release

At your max distance, hold a loaded position (arm back, front foot planted) for two seconds before throwing. This isolates the acceleration phase of your throw and forces you to generate power from a dead stop, building explosive arm speed without relying on momentum. Do five to eight reps at max distance.

Drill 3: One-Knee Throws

During the first 10 throws of your build-up, throw from one knee. This eliminates lower body involvement and isolates your arm path and upper body mechanics. It forces you to stay on top of the ball and prevents early habits of sidearm or low-slot tendencies. Once you stand up, your arm should feel locked into a clean slot. For more on building arm strength, our how to throw harder guide covers complementary training methods.

Drill 4: Crow-Hop Emphasis Throws

Starting at 120 feet, focus specifically on your crow hop mechanics. Take three deliberate steps, plant, and throw. The crow hop should feel like a smooth skip where your back foot replaces your front foot, generating forward momentum that feeds directly into your throw. Film yourself from the side to check that your hop is directional (toward the target) rather than vertical (jumping up).

Drill 5: Pull-Down Velocity Sets

After reaching max distance, compress to 120 feet and throw five balls at absolute max effort on a line. Rest for 60 seconds. Repeat for three sets. This is the closest thing to simulating game-intensity throws outside of actually pitching. Use a radar gun to track these velocities over time. Most players see their pull-down numbers climb before their mound velocity follows.

Drill 6: Partner Distance Challenge

Once per week, test your max distance with a partner. Start at 60 feet and increase by 10 feet after every two successful catches. The partner who can no longer reach the other on the fly loses. This adds a competitive element that keeps players engaged and provides a measurable weekly benchmark. Log the winning distance and aim to beat it the following week.

Building a Weekly Long Toss Schedule

A long toss program does not exist in isolation. It has to fit within your overall throwing schedule, bullpen days, game days, and recovery. Here is how I structure a typical week for a high school pitcher during the offseason and in-season.

Offseason weekly schedule:

• Monday: Long toss (full routine including pull-downs) plus strength training lower body
• Tuesday: Bullpen or flat-ground work (20-30 pitches), arm care routine
• Wednesday: Long toss (stretch-out only, no pull-downs), upper body strength training
• Thursday: Rest day for arm, conditioning and speed work
• Friday: Long toss (full routine with pull-downs), lower body strength
• Saturday: Bullpen or live batting practice
• Sunday: Complete rest

In-season weekly schedule (one start per week):

• Game day: Pitch, post-game arm care and light band work
• Day after: Light jog, flush throwing (50% effort at 60-90 feet, 15-20 throws)
• Day 2: Long toss (moderate, stretch-out to 80% of max distance, no pull-downs)
• Day 3: Bullpen (25-35 pitches at game intensity)
• Day 4: Long toss (light, 60-120 feet only, focus on mechanics)
• Day 5: Pre-game routine only, light catch

The key principle is that long toss intensity should wave through the week. You never want back-to-back high-intensity throwing days. Your arm needs at least 48 hours of recovery between max-effort sessions. If you feel any lingering soreness that does not clear within 24 hours, take an additional rest day. Our arm care guide covers the recovery protocols in detail.

Advanced Long Toss Tips for Serious Players

Once you have been consistently long tossing for two or more months and have built a solid base, these advanced strategies can help you break through plateaus and maximize your development.

Integrate weighted ball work on separate days. Programs like Driveline and Top Velocity use overload and underload balls (ranging from 3.5 to 7 ounces compared to the standard 5-ounce baseball) to train different parts of the velocity spectrum. Throwing a heavier ball builds strength; throwing a lighter ball trains arm speed. Never use weighted balls during long toss itself. Keep these on separate flat-ground days to avoid overloading your arm. Read our weighted baseballs guide for specific programming recommendations.

Use video analysis during pull-downs. Set up a phone on a tripod at your pull-down distance (90-120 feet) and film your throws from the side. Compare your arm slot, hip rotation, and release point to your mound delivery. The goal is that these should look nearly identical. If your long toss mechanics diverge significantly from your pitching mechanics, you are training a different movement pattern, which limits transfer.

Track intent versus output. Use a radar gun during pull-down sessions and rate your perceived effort on a 1 to 10 scale. Over time, you should see higher velocities at lower perceived effort levels. This is the true sign of arm development. Going from 82 mph at a 9 out of 10 effort to 82 mph at a 7 out of 10 means your arm has gotten genuinely stronger, even though the number on the gun has not changed yet.

Periodize your long toss across the year. During the offseason, push max distances and pull-down intensity higher. During pre-season, maintain those levels but reduce volume. In-season, scale back to maintenance distances and limit pull-downs to once per week at most. The offseason is for building; the season is for maintaining and performing. Think of long toss like strength training: you lift heavier in the offseason and maintain during games.

Add a running program alongside long toss. Arm velocity is a whole-body event. Your legs generate the initial force that transfers through your core and into your arm. Players who combine long toss with a structured speed and agility program consistently see better results than those who only focus on throwing. Sprint work, lateral agility, and hip mobility all feed directly into throwing performance.

The Long Toss Debate: Arc Throwing vs. Line Drives

No long toss guide would be complete without addressing the biggest argument in arm development circles. On one side, you have the Jaeger camp that advocates for throwing with arc at max distance, letting the ball fly on a natural trajectory. On the other side, you have coaches who believe every throw should be on a line, simulating game-like angles.

Here is my take after years of coaching and studying the research. Arc throwing at distance is safer and builds more arm strength. The arc reduces the eccentric stress on the elbow because you are not forcing your arm to flatten a throw that physics does not want to be flat. Trying to throw a line drive at 250 feet requires extreme force that places disproportionate stress on the UCL. The ASMI data supports this: flat throws at distances beyond 180 feet produce significantly higher medial elbow torques than arc throws at the same distance.

However, the pull-down phase is where you flatten out. By the time you have compressed back to 120 feet and under, you absolutely should be throwing on a line with game intent. This gives you the best of both worlds: the arm-strengthening benefits of distance with arc, plus the velocity-transfer benefits of flat, high-intent throws during compression.

If a coach tells you to throw nothing but line drives at 200-plus feet, politely ask them to review the ASMI research on elbow torque values. Your arm will thank you. For a broader understanding of pitching mechanics and arm health, our pitching command drills guide covers how to pair long toss with on-mound precision work.

Long Toss for Position Players

Long toss is not just for pitchers. Every position player benefits from a structured long toss program, and the approach differs slightly based on position.

Outfielders get the most direct transfer from long toss because their game throws regularly exceed 200 feet. An outfielder long toss program should emphasize the full stretch-out and max distance holds because those distances mirror game situations like throwing from the warning track to third base. The crow hop mechanics you groove during long toss are the exact mechanics you use on a relay throw in a game. Our outfield positioning guide covers how arm strength fits into total outfield play.

Infielders benefit most from the pull-down phase because their game throws are short (60-130 feet) and need to be on a line with velocity. An infielder long toss program should still include the full stretch-out for arm health and strength, but the emphasis during pull-downs should be on quick transfers and accurate line drives from 60 to 120 feet. Think of long toss as the foundation that makes your game throws effortless. If your arm can handle 200 feet, a throw from deep short to first base at 130 feet feels like playing catch. Check out our guides on playing shortstop and second base for more on infield arm requirements.

Catchers have unique demands because they throw from a crouching position with minimal time to generate force. A catcher’s long toss program should include standard stretch-out days plus one day per week where pull-downs are done from a knee to simulate the pop-up throw to second base. The velocity built from long toss directly translates to pop time. For the complete catcher skill set, our catcher’s guide covers everything from blocking to framing.

How to Know If Your Long Toss Program Is Working

Progress in a long toss program is measurable if you are tracking the right metrics. Here is what to monitor and what benchmarks to aim for.

Max distance progression: Over an eight-week offseason program, you should see your comfortable max distance increase by 30 to 50 feet. If you started at 180 feet and are now consistently reaching 220 feet with good mechanics, the program is working.

Pull-down velocity: This is the most direct measure of arm strength gains. Track your pull-down velocity at 90 feet once per week. A gain of two to four mph over eight weeks indicates meaningful development.

Mound velocity: The ultimate test. Long toss gains should translate to the mound within four to six weeks of consistent programming. If your pull-down velocity has increased but your mound velocity has not, the issue is likely mechanical transfer, not arm strength. Video comparison between your pull-down throws and mound delivery will usually reveal the disconnect.

Arm recovery time: A healthy arm that is getting stronger should recover faster between sessions. If you felt sore for 48 hours after long toss in week one and now feel fresh within 24 hours doing the same volume, your arm is adapting. If recovery time is getting longer, you are overworking and need to reduce volume or add a rest day.

Effort-to-output ratio: As I mentioned in the advanced tips section, throwing the same velocity at lower perceived effort is one of the best indicators that your arm is genuinely getting stronger. This is harder to quantify but easy to feel over time.

Frequently Asked Questions About Long Toss

Is long toss bad for your arm?

No, when programmed correctly. The ASMI has studied long toss extensively and concluded that it is a safe and effective training tool when distances, throw counts, and intensity are managed appropriately. The injuries associated with long toss almost always come from skipping warm-ups, throwing flat at max distance, or doing too much volume too soon. Follow the guidelines in this article and your arm will get stronger, not weaker.

How long does it take to see velocity gains from long toss?

Most players see measurable pull-down velocity increases within four to six weeks of consistent long toss three to four times per week. Mound velocity typically follows two to four weeks later. Total timelines depend on your starting point, consistency, and whether you are also addressing mechanical inefficiencies. Players who combine long toss with strength training and mechanical work see the fastest gains.

Can you long toss every day?

You should not long toss at max effort every day. Your arm needs recovery time between high-intensity sessions. You can throw light catch (50 to 60 percent effort at short distances) daily, but full long toss sessions with stretch-out and pull-downs should be limited to three or four times per week with at least one full rest day. In-season, reduce to two or three times per week at reduced volume.

Should youth players do long toss?

Yes, with age-appropriate modifications. Players as young as 10 can benefit from structured long toss at shorter distances (see the distance chart above). The emphasis for young players should be on mechanics, arm path, and enjoyment, not max distance. Youth long toss should feel like a natural extension of playing catch, not an intense training session. Skip pull-downs entirely for players under 13.

What grip should I use for long toss?

Always use a four-seam fastball grip during long toss. The four-seam grip creates the most backspin and carry, which gives you the truest representation of your arm strength. Using two-seam or other grips introduces movement that makes it harder to judge distance and can reinforce unintended mechanical habits. For more on grip mechanics, see our guide on how to throw a four-seam fastball.

Is the Jaeger long toss program the best approach?

The Jaeger program is one of the most well-known and time-tested long toss systems, and it works well for many players. It emphasizes freedom, arc, and stretching the arm out to max distance before compressing back in. Other programs, like Driveline’s, take a more data-driven approach with specific distance and velocity targets. The best program is the one you will actually follow consistently. Both Jaeger and Driveline have produced significant velocity gains in players at all levels.

Can long toss replace bullpen sessions?

No. Long toss builds arm strength and general throwing velocity, but it does not replace the specificity of pitching from a mound. Bullpen sessions develop command, pitch sequencing, and the feel for individual pitch types. Think of long toss and bullpen work as complementary tools. Long toss gives you the arm strength to throw harder; bullpens give you the command to throw that velocity where you want it.

What should I do if my arm hurts during long toss?

Stop immediately. There is a difference between the normal fatigue of working your arm and sharp or persistent pain. Fatigue feels like general tiredness in the shoulder and upper arm. Pain feels localized, sharp, or specific to the elbow or shoulder. If you experience pain, shut it down for the day, ice the affected area, and rest for at least 48 hours before attempting to throw again. If pain persists beyond two days, see a sports medicine professional. Long toss should never hurt.

Putting It All Together: Your Long Toss Action Plan

Here is your action plan to start a long toss program this week. Do not overcomplicate it. The best programs are simple, consistent, and progressive.

First, determine your current max distance. Go to an open field with a partner and throw, stretching out until you reach a distance where you can still make accurate throws with good mechanics. That is your baseline. Now apply the weekly schedule from above, starting your long toss days at 60 feet and building to about 80 percent of that max distance during your first week.

Second, add 10 to 15 feet to your working distance each week. Do not rush this. By week four, you should be approaching your original max distance with ease. By week six to eight, you should be exceeding it.

Third, introduce pull-downs in week two or three once your arm feels comfortable at your working distances. Start conservatively with three or four high-intent throws at 120 feet and build from there.

Fourth, track everything. Write down your distances, throw counts, velocities, and how your arm feels. This data is what separates a real program from just playing catch far apart. Over time, this log becomes your personal roadmap for arm development.

Fifth, pair long toss with a complete development approach. Strength training, arm care, mechanical work, and proper nutrition all multiply the effects of long toss. An arm that is strong, healthy, and mechanically efficient will always outperform an arm that only does one thing. Explore our complete player development system for the full picture.

Long toss is not magic and it is not dangerous. It is a proven, research-backed training method that builds arm strength and translates to real velocity when programmed correctly. Follow this guide, be patient with the process, and your arm will be the strongest it has ever been.