MMV #014: How to Long Toss with Weighted Balls

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Read time: 2 minutes

Long toss is used by many players and for good reason.

It is a great way to build arm strength and to also improve the spin of the ball.

Alan Jaeger has been a huge contributor to the baseball community with his long toss program specifically.

Today I want to talk about how you can use weighted balls during long toss and what the benefits are.

The standard way to use them would be to use heavier balls at lower intensities and shorter distances.

As you go further and increase intensity you will start to use lighter balls.

Here is a general progression:

9oz out to 60’

7oz @ 60-90’

6oz @ 90-120’

5oz @ 120’ to max distance for day

5oz for first couple pulldowns on way in

4oz for rest of pulldowns on way in (5-8)

The weight should progress from heavier to lighter as intensity and arm speed ramp up.

This can be a very taxing workload on the arm, so be sure the player is prepared for this.

This should be performed on a high intensity day and complete the throwing for the day (no pen or more pulldowns after).

Benefits of this:

• Intensity is matched with WB
• Blocked differential training
• Introduction to pulldowns/velo work

More conservative version:

7oz out to 60’

6oz @ 60-90’

5oz for rest of throwing session

How to program it:

I prefer this at the end of a build up program and/or before transitioning to the mound.

You don’t want to do this early in a throwing program before you are at 100% intensity.

You also wouldn’t want to do it when you are throwing bullpens or live 2+ times a week.

Doing this 2x a week late in an off-season program or build up makes the most sense.

RECAP

• Progress heaviest to lightest
• Perform on a high intensity day
• Serves as a good intro to pulldowns and weighted balls
• Program late in a build up or before transitioning to mound work

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