Long Toss Program With Tim Collins and Steve Cishek

Throw a safe and effective Long Toss routine, as demonstrated by Major League pitchers Tim Collins and Steve Cishek, with coaching by performance coach Eric Cressey.

Baseball players should spend between two-and-a-half and three months between seasons recharging. When pitchers do start their off-season training , they should start by building up their long toss on flat ground before even thinking about hitting the mound. This allows them the time to work on their arm strength and arm speed. Within the first four to five weeks of long toss training, pitchers are throwing between 180-240 feet on flat ground. The focus is getting on top of and releasing the ball at the proper point. It is important to tailor the long toss distance to athlete's preference. Continue increasing the long toss distance to around 300 feet. At this point, begin working back in by decreasing the long toss distance. Apply that 300-foot arm speed to a short 60-foot throw. Check out Colby Lewis' Long-Toss Routine.