This year I played Freshman, and had a successful year as the #1 pitcher. I threw alot of innings and i've lost some zip on my fastball. I need to get ready for next season. When should i start long tossing? For how long each session. Should I stop a month before the season starts and let my arm rest or what. How much does long toss really add to your velocity? Any tips or advice would be much apreciated

I would long toss all the time. I started heavy long tossing recently and I've seen MPH's on my fastball grow as weeks go by. Beginning of the summer I would say I was right around 83-84 and now I am cruising around 88.

wow, you jumped 4-5 miles in just a month, Here's another question, do you add the 5 mph and then keep longtossing to keep it on or do you keep adding a little as you go on?

gametime, what do you exactly do when you long toss? How often?

joe91...here is a very good longtoss program...hope it helps--copy and paste to a word or excel document and it will line up and make sense.


Throwing Program

This program is designed to condition and build arm strength over an extended time period. The program is designed
to avoid throwing too much, too hard, too soon! By completing the program, arms will be ready for the practices and
early season games, and will greatly reduce the risk of injury.
The first part of the program consists of a 7 week long toss routine conducted 3 times per week. The long toss
routine gradually conditions & strengthens the arm in preparation for all around play.
For pitchers, the second part of the program begins in the 5th week with mound work 2 times per week. This
bullpen work further conditions and strengthens the pitchers arm and provides ample time to work on mechanics.
In addition to the throwing program, players should on shoulder strengthening exercises with light weights. Some
suggested exercises are show on the attached sheet. Remember, use lights weights, 2-3 sets, 10-15 reps. Build
flexible strength, not bulk strength!

Notes: 1. Use crow hop for all throws over 60 feet.
2. Warm up and stretch before throwing.
3. STOP throwing if any stiffness or pain results and rest until next scheduled session.


Work Warm-up Cool down
Week Session Type 45 ft 60 ft 90 ft 120 ft 150 ft 45 ft
1 1 Long Toss 10 20 10 10
All 2 Long Toss 10 20 15 10
3 Long Toss 10 20 20 10
2 1 Long Toss 10 15 20 10 10
All 2 Long Toss 10 20 20 10 10
3 Long Toss 10 20 20 15 10
3 1 Long Toss 10 15 25 15 10
All 2 Long Toss 10 20 25 15 10
3 Long Toss 10 20 25 20 10
4 1 Long Toss 10 20 25 15 10
All 2 Long Toss 10 20 25 15 10
3 Long Toss 10 20 25 20 10
5 1 Long Toss 10 15 25 15 5 10
Non 2 Long Toss 10 15 25 15 5 10
Pitcher 3 Long Toss 10 15 25 15 10 10
5 1 Long Toss 10 10 15 10 5 10
Pitchers 2 Mound 15 30 throws, all fastballs - 60-70 % velocity
3 Long Toss 10 10 15 10 5 10
4 Mound 15 30 throws
6 1 Long Toss 10 15 25 15 5 10
Non 2 Long Toss 10 15 25 15 5 10
Pitcher 3 Long Toss 10 15 25 15 10 10
6 1 Long Toss 10 10 15 10 5 10
Pitchers 2 Mound 15 35 throws, 25 fb, 10 change ups - 70-80%
3 Long Toss 10 10 15 10 5 10
4 Mound 15 35 throws, 25 fb, 10 change - 70-80%
7 1 Long Toss 10 15 25 15 5 10
Non 2 Long Toss 10 15 25 15 5 10
Pitcher 3 Long Toss 10 15 25 15 10 10
7 1 Long Toss 10 10 15 10 5 10
Pitchers 2 Mound 15 40 throws, 25 fb, 10 change, 5 other - 70-80%
3 Long Toss 10 10 15 10 5 10
4 Mound 15 40 throws

I don't think long toss works for more velocity IMO. The reason is because long toss and pitching are 2 different activies. And most likely will not transfer in pitching off of a mound. I know alot of people like long toss and thats fine but we got to look at pitchers nowadays and see that their not improving. Back in the old days guys never did long toss and the pitching was alot better back then and guys didn't get hurt as much. I think people should work on mechanics more and practice pitching off a mound more.

quote:

Originally posted by Bustamove:
I don't think long toss works for more velocity IMO. The reason is because long toss and pitching are 2 different activies. And most likely will not transfer in pitching off of a mound. I know alot of people like long toss and thats fine but we got to look at pitchers nowadays and see that their not improving. Back in the old days guys never did long toss and the pitching was alot better back then and guys didn't get hurt as much. I think people should work on mechanics more and practice pitching off a mound more.

I don't know that is entirely true. I think that everything is relative from era to era of pitchers. However i don't see how long toss wouldnt do anything its strengthening your arm right? wouldn't that make you throw harder and add velocity?

Eh, you can read this topic here and form your own opinion afterwards