i am 13 and want to start off season long toss program!any suggestions would be helpful,distances,frequency,#of throws,etc...!I play middle infield i am 5'7" and 120lbs.Thanks!

Start off slowly, and closely, then gradually move further. I'd say maybe long toss 2-3 times a week will help. Distance wise, your receiver should be about once or two bounces back from where you can throw the furthest. Start by throwing for about 20 minutes then as your arm gets stronger and more durable go for maybe half hour. I'd say go no more than 45 minutes, this will probably damage your arm no matter how durable you are. It's not good to overdo it.

45 minutes of long toss??? Are you insane? That's a real good way to kill anyone's arm.

quote:

I'd say go no more than 45 minutes, this will probably damage your arm no matter how durable you are. It's not good to overdo it.

I think you misunderstood what he was saying... 20-30 minutes is good. Also, try to throw everything on a line, no rainbows.

Lance:


I suggest holding off on the long toss. Go play s****r, football or some other activity. You have wide open growth plates in your elbow that we don't want to stress from too much throwing.

Next spring you can do some long toss and you'll be fine.

Nothing wrong with long toss at your age, as long as you keep it real. As was suggested, stop when the ball has to bounce a couple times to get to your partner. Throw no more than 5 balls from any one distance -- and just make sure you've really warmed up well by short-tossing first. Make sure you're crow-hopping from any distance further out than 75 feet.

Hope this helps

This program needs to be modified for different age groups and abilities.

Goals:
1. Build arm strength.
2. Increase throwing accuracy.
3. Develop balance throughout the throwing process.
4. Develop proper use of the lower half of the body.
5. Develop a short to long arm action.

Proper Long Toss:

On a line or with an arch has been widely debated. I have heard the reasons for both but have seen more success with those who long toss on a line.
Proper long toss includes using proper footwork. Right handed pitcher’s footwork: Left foot, right foot behind, left foot, throw.

Long Toss Reminders:

1. Before playing long toss warm up properly before throwing.
2. When playing long toss, use the proper mechanics.
3. Proper mechanics also includes using your feet. Step left foot, right behind, left and throw.
4. When playing ling toss, throw your change-up.
5. When playing long toss, come in slowly, don’t go from long toss to normal distance in 2 or 3 throws.
6. When finished playing long toss, finish at normal distance to cool the arm down.



The long toss program is designed to slowly build your arm strength. You will stay stronger and healthier if you do it slowly instead of rushing. Therefore it is important that you don’t skip a few days and try to make them up all at once. With this program and continued work in the weight room, conditioning, and arm exercises you will see increased arm strength.



Week One Week Two
90-100ft. 100-110ft.
15-20 throws 15-20 throws
Alternate days Alternate days


Week Three Week Four
110-120ft. 130-140ft.
20-25 throws 15-20 throws
2 on 1 off Alternate days
1st Balance 10-15 throws (50 ft.)
2nd Balance 10-15 throws (50 ft.)

Week Five Week Six
130-140ft. 140-150ft.
15-20 throws 5-10 throws
Alternate days 1 on 2 off
1st Balance 10-15 throws (50 ft.) 1st Balance 10-15 throws (50 ft.)
2nd Balance 10-15 throws (50 ft.) 2nd Balance 10-15 throws (50 ft.)

No I'm not knocking anyone here, it's a legit question

lancek, why do you want to be on a long tossing program? What are you hoping to accomplish from it?