CROW HOP MECHANICS 

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.) 

MEASURED PROGRESSION 

Players 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 throws, so 5 at each distance as you move out - all with 4-seam grip, all with crow hop. 

•    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 - fierce 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. 

COMPLETING THE PROGRAM 

•    Follow the 50 throw sequence by moving back in to 75'. At most, throw one or two from each distance on the way back in - to recapture accuracy.