any ideas?

You will find that there are almost as many philosophies about long toss as there are coaches. Personally, I like the Alan Jaeger philospy. I think the website is something like http://www.jaegersports.com. The article in this months Collegiate Baseball was also interesting. Basically, they're both talking about gradually working back to maximum distance, really airing it out, then working back in.

there alot of good long toss programs out there and alot of philosophies. you can take a look at ours on our website under handouts. its been good to us - alot of complete games - no arm injuries - no sore arms. steve
http://www.leaguelineup.com/raiderbaseball

buy the Leo Mazzone book on how to pitch. Everything u need to know about throwing is in there.

the leo mazzone book is good. two other great sources on pitching is university of memphis pitching manual by coach shonerock(spelling wrong) - very well respected pitching coach nad the university of tennessee pitching manual by fred corral. hes not there now he took another job in a big time program. just email or write these guys. they dont charge much more than shipping and they are loaded with info. got their whole program in there.
steve
http://www.leaguelineup.com/raiderbaseball

has anyone heard of the program ( I don't really know much about it just through word of mouth.) where u do something like throw the ball as hard as u can and on a line from 90 feet then as hard as u can from 120 etc...and move back

4luvofthegame -
Click on the link MTH provided above for Jaeger Sports, then go to his "Training Programs" tab and click on "Arm Strength Conditioning".