By Gene Coleman, Ed. D., RSCC-E, FACSM
There are almost as many long toss programs being used as there are high school, college, and professional teams. While they may differ in terms of recommended throwing mechanics, how often players are allowed to long toss per week, when they are allowed to long toss, how many throws are permitted at each distance, the optimal angle of projection, and the maximal distance allowed, they all have similar goals – strengthen the arm and shoulder, improve stamina, enhance recovery, increase velocity, improve shoulder range of motion, and reduce the risk of injury.
An important goal in all training programs, including long toss, is to improve the sequential production of force throughout the kinetic chain from the ground up. The principle of summation of forces says that there should be a sequential application of force in which body segments with the greatest inertia (mass) move first and those with the least inertia move last. For the throwing athlete, this means that the forces used in the throwing movement are initiated in the segments with the greatest mass (hips and legs), then transferred through the segment with less mass (trunk) to the segments with the least mass (shoulder, arm, wrist, hand, and fingers) where they are applied to the ball.
While most long toss programs follow this principle, they differ somewhat in how the force is initiated from the ground. In many programs force is initiated in the hips and legs with the player in an upright position and then transferred to the trunk following a step-behind or crow-hop technique.
In the early 1980s, George (Doc) Medich, a Major League pitcher with the Texas Rangers and medical student at the University of Pittsburgh Medical School in the off-season, advocated a different way to initiate force. Medich, who pitched for seven teams in his 11-year MLB career before becoming an orthopedic surgeon in Pennsylvania, recommended that players start by putting the ball on the ground approximately 1-2 feet in front of the lead foot. The player would then step forward with the lead foot, squat, bend at the waist, pick up the ball, step behind the lead foot with the back foot, and throw the ball on a straight line. Medich’s approach ensured that players-initiated force from the ground up, transferred the force up through the entire kinetic chain and helped reduce the risk of overstress to the upper body, especially the shoulder and arm.
The purpose of this post is to explain Medich’s recommendation for initiating the mechanics of long toss, not to recommend a specific program or programs. There is no consensus among medical and baseball personnel as to what is the best long toss program. Players should consult trainers, medical staff, and pitching coach/coordinator before starting a long toss program. Most authorities believe that to be safe and effective, long toss programs should be individualized. Some players are not ready or able to throw farther than 120 – 180 feet. Others are more advanced and receive less benefit from stopping at shorter distances. Long toss, like most things, can be beneficial in moderation. Done in excess and at maximum effort, it can lead to problems.
When observing long toss, look for two things. First, see if the player’s head is straight. Some players will display faulty mechanics by tilting their head to one side to gain more force and distance. This, in turn, puts undue stress on the neck and shoulder. The head must remain upright. When the player loses proper head position, mechanics are incorrect and the distance is too long. Second, players should be able to hit an imaginary square that is as wide as the length of both arms extended to the sides and as tall as the distance between one arm extended overhead and the other extended toward the ground. When a player is not able to keep the ball within this square, accuracy is lost and the distance is too far.
The goal is to safely increase the number of throws and distance to improve arm strength and endurance. Inability to throw with a reasonable degree of accuracy and proper mechanics indicates that the distance is too far. Adding stress – more throws or longer throws – to improper throwing mechanics will not improve throwing mechanics, it usually makes them worst. When mechanics and accuracy drop off, stop, reduce the distance in the next workout, and progress safely and gradually.
An example of a safe, effective long toss program can be found at https://pbsccs.org/8-week-interval-throwing-program/
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Gene Coleman, Ed. D., RSCC-E, FACSM, was the Head Strength and Conditioning Coach for the Houston Astros (1978-2012) and strength and conditioning consultant for the Texas Rangers (2013-2020). He is Professor Emeritus in the Exercise and Health Sciences Program at the University of Houston – Clear Lake and Website Education Manager, https://pbsccs.org/