The Value (and Risk) of Long Toss for Baseball & Softball Players

By Dr. Carmen Jansante, PT, DPT, CSCS | Undefeated Physical Therapy and Performance LLC

Anything done with too much intensity, volume, or intent—even something good like long toss—can eventually increase your risk of injury. That’s why variation and structure are absolutely key.

I want to use this post to highlight the value of long toss and why it should absolutely be a part of your program… but also point out the things that make it risky when it’s done the wrong way.

No matter what position you play—pitcher, outfielder, catcher, or infielder—you should have a structured throwing program that works with your arm care work. Strength training and mobility are extremely valuable, but at the end of the day, if you want to build a stronger throwing arm… you still have to throw.

The key is not doing too much of it.

When we work with our baseball and softball players—not just in rehab, but in general development—we give them specific, measurable parameters like distance, number of throws, and total volume so they’re actually building strength without breaking down.

There are basically three ways to increase the intensity of the arm:

1. Throw with more intent/force

2. Throw with more volume (total number of throws)

3. Throw further (increase distance)

This post is focused on that third one — distance — because that’s what long toss does.

Why Long Toss Is Valuable

• It improves carry, builds arm strength, and increases force transfer through the full kinetic chain.

• Fleisig et al., 2011 showed that throwing at 180 ft led to a 10–15% increase in shoulder external rotation, which is directly linked to higher throwing velocity.

• Journal of Strength & Conditioning Research, 2016 reported that college pitchers who added long toss 2×/week for 6 weeks increased fastball velocity by 2.6 mph compared to a control group.

• Bottom line — 1–2 long toss sessions per week, done on top of your normal throwing and arm care work, is a great way to build a resilient, high-performing arm.

Risks of Long Toss (And Why Structure Matters)

The exact thing that makes it valuable—distance and intensity—is what makes it risky when done without a plan.

• Journal of Athletic Training (2020): Players returning from injury who added long toss too early had a 44% reinjury rate, compared to 17% in a graded return-to-throw program.

• Sports Health Journal (2017): An unstructured long-toss routine with poor mechanics increased shoulder distraction forces by 28%, especially in younger athletes.

• Fleisig et al. also found that once distance exceeded 300 ft, elbow valgus torque increased 11–12%, almost matching peak in-game stress.

• MLB Pitch Smart: recommends no long toss beyond 120 ft for athletes under age 14 due to immature musculoskeletal development.

Final Thought

Long toss should definitely be part of your development — as long as it’s structured. Throwing farther 1–2× week, paired with the right strength, recovery, and throwing program, is one of the best ways to build a strong and healthy arm…

…but throwing max distance whenever you feel good is one of the quickest ways to put yourself on the injured list.

If you’re ready to stop guessing and start working off a real throwing plan, shoot us a message — we’ll build a program specifically for you so you can get better and stay healthy.

📍Want a personalized arm care and throwing program?

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