Long-Toss Ladder

Goal

Build arm strength + endurance without volume overload.

Equipment needed

• Glove
• Baseballs
• Open space 100+ ft
• Partner

Instructions

1. 1Start at 40 ft. 5 throws on a line, easy.
2. 260 ft. 5 throws — let it carry, don't rip it.
3. 375–90 ft. 8 throws. One-hop is fine.
4. 4Walk back to 40 ft. 5 throws on a line.

Coaching cues

• Carry it, don't rip it
• Same arm slot at every distance

Common mistakes

• Letting the arm drop as distance grows — short-arming.
• Treating it as a max-effort contest.

Why it works

Velocity gains come from time spent at distance with intent. The walk-back-in protects against finishing on a tired-arm rip.

Progression

Stretch out to 120+ ft for older / advanced players.

Regression

Stop at 75 ft for first-time long-toss work.