Coach Dawson's Page 2012 #1 - Long Toss Program

LONG TOSS PROGRAM- Make ten throws at the maximum distance, then work back toward your partner. These are minimum distances, so you may throw further if your arm is ready. Use good throwing mechanics, and please make sure to take a crow hop, step behind, or shuffle before throwing.   Your distances/velocity should increase for each week.   After long toss, pitchers should throw change ups at the long distances to insure same arm velocity.

Week 1

Wed.   40 ft to 120 ft

Thurs. 40 ft -120 ft

Fri.   40 ft- 120 ft

Week 2

Mon. 40 ft- 135 ft

Wed   40 ft 150 ft

Fri   40 ft- 150 ft

Week 3

Tues 40 ft- 165 ft

Wed 40 ft 180 ft.

Fri 40 ft- 180 ft

Week 4

Mon 40 ft- 180 ft +

Wed. 40 ft- 180 ft +

Fri 40 ft- 180 ft +

ONE WEEK REST-NO LONG TOSS, BEGIN AGAIN.

 

**NO LONG TOSS ON THE DAY YOU PITCH/THROW A BULLPEN.

 

 
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