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Throwing Progression — Long Toss Build

ThrowingFull field12 minAges 9-12, 13-152-8 playersIntensity: normalPitch Smart OKAdult supervision

Build from 30ft to comfortable max distance, then come back in. ~25 throws.

Use this drill in a practiceBack to library

Your job today

Start close with your partner, then back up every 5 throws until you’re at your max. Then walk back in throwing line drives.

What good looks like: Hit your partner’s chest at every distance. Walking back in, throws stay flat — no rainbows.

Why it matters: Throwing far the right way builds a healthier, stronger arm. Throwing far the wrong way is how you blow out an elbow.

How it works

Partner throwing progression. Start at 30ft, move out every 5 throws until partner has to one-hop max distance. Then walk back in throwing on a line. Logged as a throwing day.

Reps / rounds
~25 throws
Rest between sets
0s
Space needed
full_field_length
Coaches
0-2

Equipment

  • glove
  • 5 baseballs

Setup

  1. Partners face each other 30ft apart

Run the drill

  1. 5 throws each distance: 30, 60, 90, max
  2. Walk back in, throwing on a line

Coaching cues

  • Use your legs
  • Pull through the chest
  • Never throw through pain

Common mistakes

  • Arcing throws on the way back in
  • Throwing max distance when arm isn’t ready

Scoring

Track throws completed (count). On-track when at or above 25.

Adjust it

Make it easier

  • easier: Cap at 90ft, 15 throws total

Make it harder

  • advanced: Add a pulldown phase (5 max-effort throws)

Variations

  • Crow-hop: Use crow-hop footwork past 60ft

Safety

  • throw count logged
  • PITCH_SMART_GENERAL: Pitch Smart is the canonical guideline set for youth pitch counts and required rest. Throwing volumes, rest days, and allowed pitch types must defer to Pitch Smart's age-banded tables. Compliance program available for orgs.
  • STOP_ON_PAIN: Distinguish acceptable muscle soreness from joint pain or severe muscle ache. Any pain, pop, or possible injury must be reported to a parent, coach, or trusted adult, and the activity stopped immediately. Any sign of illness or injury must be evaluated before returning.

Source

Author: platform · Status: Published · Last reviewed 2026-05-26