Catcher's Long Toss

1) Catch the ball and then do a dry run of your thrown down footwork. Start in your secondary stance with the ball in your glove.

2) Both

For the second year my son has had arm discomfort at this point in the summer. Both times it has resulted from him needing to make outfield throws at a practice in summer baseball. Going forward, he will make sure to condition with both arm motions to minimize the risk of injury.

Was always told that long toss kinds consists of 2 phases.
When throwing and working out to distance (60,90,120,180, etc) use a full throwing throwing motion to build strength throughout shoulder. Non moonshots but a little arc is fine. Crow hop is fine.

Working back in, throw on a line (all players). Catchers need to work from a stance also but don't be stupid and do it from 200 ft....spend more time at 150,120 and 90 throwing from the stance.

Catchers need different warmups than other positions particularly in stretching. Catchers typically have to show up earlier than other players to get a proper warmup completed.

Sounds crazy but having a coach supervise warmups and long toss helps alot. Way too many kids throw for 5-10 minutes and think they are done. Old school was if you ain't sweating, you ain't warmed up...alot of kids seem to think sweating will kill them.