How to Train for Outfielder Throwing

University of Alabama Head Coach Jim Wells didn't mince words when he began his chapter on outfield drills. "Beginning with tee-ball, the outfielder is often the player not quite good enough to play in the infield." His observation that outfielders are routinely under-coached adds to the players' isolation. Yet, Wells correctly points out that outfielder defense is at least one-third of the old adage that pitching and good defense wins baseball games. Most outfielder drills involve techniques for catching fly balls. Wells and co-author Jim Brownlee, head coach at Illinois State University, also cover the necessary aspect of returning a fly ball to the infield, hopefully, for a play. A long toss program increases arm strength, velocity, throwing distance and improves accuracy for any outfielder.

Things You'll Need

  • Baseball
  • Baseball mitt
  • Throwing and catching partner
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Instructions

    • 1

      Begin standing about 30 feet apart from your partner. Using a proper grip in which the index and middle fingers remain behind the baseball through its release, begin to toss to your partner.

    • 2

      Move farther away from your partner with each throw as your arm warms up.

    • 3

      Incorporate the footwork drill of a crow hop into your throw. Step with the rear foot toward your partner and then hop as you begin your front foot stride toward your partner.

    • 4

      Continue long tossing, using the crow hop and making sure that every throw is on line. Continue to throw until the ball bounces to your partner. This could be up to 60 feet away, depending on the age of the player. Consider this distance your maximum throwing distance for the time being. Once warmed up, continue long toss for 10 to 20 minutes.

    • 5

      Follow the recommended 3-day cycle long toss schedule:

      Day 1 at 80 percent of maximum throwing distance

      Day 2 at 60 percent of maximum throwing distance

      Day 3 Short toss