- 1). Begin standing about 30 feet apart from your partner. Using a proper grip in which the index and middle fingers remain behind the baseball through its release, begin to toss to your partner.
- 2). Move farther away from your partner with each throw as your arm warms up.
- 3). Incorporate the footwork drill of a crow hop into your throw. Step with the rear foot toward your partner and then hop as you begin your front foot stride toward your partner.
- 4). Continue long tossing, using the crow hop and making sure that every throw is on line. Continue to throw until the ball bounces to your partner. This could be up to 60 feet away, depending on the age of the player. Consider this distance your maximum throwing distance for the time being. Once warmed up, continue long toss for 10 to 20 minutes.
- 5). Follow the recommended 3-day cycle long toss schedule:
Day 1 at 80 percent of maximum throwing distance
Day 2 at 60 percent of maximum throwing distance
Day 3 Short toss