Any suggestions for a long toss program? My son is 16 and is trying to add more velocity before the season starts. He was clocked at 87 in early Nov. and is hoping for 90 before the season.

45-ft for 5 minutes
90-ft for 6 minutes
135-ft for 7 minutes
175-ft for 8 minutes

Do this program 4 days a week.

If you have any questions you can call me directly at 850-228-1594.

Ryan Robinson
CEO NEXT LEVEL BASEBALL

Here are a couple of things to consider when going through a long toss program:
1. How does my arm feel today? The more I throw, the better my arm feels, but there will be times when a day of is needed. Learn your arm!
2.Intent-If I am going to gain arm strength, I must throw the ball with greater effort than I do right now. My intention will be to throw the ball as hard as I can, as great of a distance as I can, for as long as I can. Any other way, long toss becomes more of an endurance, get your arm in shape event.
3. Compress your throws. After throwing the ball as hard and as far as I can, I want to "compress" my throws i.e.-taking a 300 foot throw and turning it into a 60 foot 6 inch throw. My body organizes itself to do a certain task-a 300 foot throw will be different than a 60 foot throw. My job is to compress/organize to maximize my delivery.
4. Injury occurs from many things-overuse is a major one....if I practice putting greater stress on my arm in practice, then won't the stress of the game become less? If I throw sub-maximally until the game starts, won't the stress be greater in the game-my arm won't know how to handle this.
5. If you had one rule to follow, it would be this: throw hard and throw often!
My 2 cents.

Thanks, guys. I will try these suggestions. My boss is going to let him set up his portable mound inside one of our warehouses this winter. How often should he throw a pen in relation to doing his long toss? Last winter his high school coach worked out with him, but he transferred to a new school this year, and they aren't on a throwing schedule. I want him to be ready this year, since it is his JR year.

Get the book "All You Need To Know About Pitching" by Louisville Slugger. This book has everything in it. Great graphics.
When you do long toss make sure you keep the pitching motion and both elbows up.

you can take a look at our winter throwing program on our website. its under handouts. been good to us.