soooo, I know its about a year late, but, here is a good video for long toss. Basically, we want to start by "opening up" our arm by getting it moving as much as possible, but in a relaxed way. So, max out your distance by throwing on a big arc and working your way back until you reach your limit. do not worry about throwing on a line at all. Then do "pull downs" by throwing on a line, and working your way back in to about 60 ft. thats what they do here anyways, and it looks good to me.