PitchingIntermediateHigh loadMinor tier
Long-Toss Arm-Strength Progression: A Long Toss Program for Velocity
A structured distance build-up that develops arm speed, extension, and durability — the stretch-out and pull-down work that carries over to mound velocity.
⏱ ~25 min📋 Stretch-out to a comfortable max, hold 4-6 arc throws, then a pull-down block of firm on-a-line throws; 2 days/week for younger arms with full recovery.
What you'll need
- Baseball or 12-inch softball
- Throwing partner or target net/wall
- Resistance band / surgical tubing (arm care)
- Cones or markers (optional, for distance)
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