Make sure that core warm-up (jog, windspints) and proper stretching is completed first.
Every toss in this program, no matter the distance is based on a crow hop throw. In a properly executed crow hop, there are some key mechanics to be aware of. (For simplicity, all descriptions below are based on RHP so lefties will need to swap the indicated feet/arms.)

• All long toss is done on flat ground, no mound.
• The left foot starting step should be a stride as if running to the target - land on heel and roll to ball of foot, toes to target.
• The right foot hop step must also bring the leg to the target. Don't cross the right foot behind the body which will pull or twist the torso off line. Instead bring the right foot down beside the left but aligned as if you are pushing off the rubber (i.e. as if pointing to an imaginary third base).
• The next left step, the one you throw off of, should be as if on the mound - a landing on the ball of foot with the toes slightly closed or turned in - not pointing to the target.
• The arm should not be set to throw a rainbow. You want an outfielder extension of the forearm ( elbow opened much more than 90 degrees) but you want the throw to be released as low as possible. (See more below.)

In the points below, everything is based on full-size baseball, in other words bases are 90' apart, pitching distance is 60'6". If you are working with younger pitchers, consider scaling down the distances based on your mound and base distances. (See calculator below the table.)

• Pitchers work in pairs, both execute the proper mechanics. One stays at the base line, the other backs out to each distance in the progression.
• Start at 45' and back out in increments of 15' until you reach at least 180'. It's important to measure these distances if possible, so use small cones or if you know the distance between perimeter fence posts, use those as a guide.
• More advanced players may want to take it out to 250'
• The aim is for a total of at least 50 pitches, so 5 at each distance as you move out - all with 4-seam grip, all with crowhop.
• Because the throw count is controlled, make each toss count. Proper technique, visualization accuracy, follow-through. Better to have fewer good throws than just quantity.
• In cases where the long toss is to help with specific accuracy issues, you might want the receiver down lower or kneeling - firce the long tosser to make frozen rope shots, not rainbows.
• For shorter, early tosses, keep the release point low. Once you get beyond 'base distance' make sure the release point moves higher - but never a rainbow - you still want to release out front not over the head.

• Follow the 50 pitch sequence by moving back in to 75'. At most, throw one or two pitches from each distance on the way back in - to recapture accuracy. (You could even skip any throwing on the way back in.)
• Throw about 10 standing change-ups (palm ball or circle change grip) then no more than10 four-seamers at mound distance (but not on the mound) throwing to your partner who is now in a crouch.
• This step is to recapture muscle memory for pitching release point (you have been airing it out after all).

Cones can be set up starting with mound distance, then base distance, then adding a cone at each base-mound distance therafter. (Distance Calculator shows for WebBall Team Players, please login.) For more on field dimensions, click here.