Off Season Arm Care

Baseball and softball

Throwing puts intense strain on your elbow and shoulder joints, and for youth athletes, the rate of injury has skyrocketed.

What are the best ways to prepare?

  1. Rest! Put the ball down for 3-4 months to allow your elbow and shoulder to recover from the stress of the season. Enjoy another sport in the meantime!

  2. Build Strength. Most of your throwing velocity comes from the power in your lower half. Focus on your legs and trunk and see your velo jump next season!

Arm Program

Mobility

Normal stress throughout a season results in a gradual loss of the range of motion (mobility) in your shoulder. If ignored, this loss of mobility can accumulate and lead to significant shoulder and/or elbow injury during the following season.

Specific exercises to address some key areas...

  • Ball massage to posterior rotator cuff (+back of the shoulder/shoulder blade) (4-5 min)

  • Dynamic Cross Arm stretch (3x5) *complete in combination with ball massage*

  • Foam Roller to lat (2-3 min)

  • Wallslides (x20)

Stability

  • Half-kneeling deceleration to reverse throw (Weighted Ball) (2x15)

  • Quadruped 90/90 dribble drops (Weighted Ball) (2x30”)

  • Yoga push-ups (2x10)

Strength

Normal stresses throughout a baseball season result in a gradual decrease in shoulder musculature, primarily the rotator cuff. Like the mobility category, if ignored this can lead to injury during the following season.

Exercises to target and rebuild important muscles:

  • Prone (on belly) T (2x10)

  • Prone (on belly) Y (2x10)

  • Prone (on belly) 90/90 External Rotation (2x10)

  • Banded Flashers (2x10)

  • Banded Diagonals (2x10)

  • Banded 90/90 External Rotation (2x10)

Accountability!

  • Grab a training buddy, and show them your arm program

  • Mark a calendar each day that you train so you can see your progress

  • Come train with us! There are always good groups practicing in the off-season, and it’s a good time.

Throwing Exercises
Prone Y's
Back, Shoulders, Arms, Baseball
Prone Y's
Back, Shoulders, Arms, Baseball

First, lay on your belly, with your arm hanging off the side of the table towards the floor. Keep your hand in a neutral position, with your elbow straight.

You’re going to lift your arm, keeping your elbow straight, to as close to parallel to the floor as you can, at approximately a 45 degree angle overhead. Keep the thumb facing towards the ceiling towards the top of the motion.

And you’re done! That’s one rep. Repeat 10 times, or as much as your PT told you to.

Back, Shoulders, Arms, Baseball
Side-lying Weighted External Rotations
Shoulders, Arms, Baseball
Side-lying Weighted External Rotations
Shoulders, Arms, Baseball
Shoulders, Arms, Baseball
Trap Bar Deadlift
Back, Running, Ankle / Feet, Stability, Legs, Core, Trunk, Baseball
Trap Bar Deadlift
Back, Running, Ankle / Feet, Stability, Legs, Core, Trunk, Baseball
Back, Running, Ankle / Feet, Stability, Legs, Core, Trunk, Baseball
Banded Diagonals
Core, Shoulders, Trunk, Arms, Baseball
Banded Diagonals
Core, Shoulders, Trunk, Arms, Baseball
Core, Shoulders, Trunk, Arms, Baseball
Copenhagen Planks
Running, Stability, Legs, Core, Shoulders, Trunk, Baseball
Copenhagen Planks
Running, Stability, Legs, Core, Shoulders, Trunk, Baseball
Running, Stability, Legs, Core, Shoulders, Trunk, Baseball
Pre-Throwing Routine
Back, Shoulders, Arms, Baseball
Pre-Throwing Routine
Back, Shoulders, Arms, Baseball

Baseball and Softball players: protect your elbow and shoulder joints from the powerful savagery of your throwing arm, and do these strength-building and mobility-increasing exercises.

Baseball & Softball Players: Protect your elbow and shoulder joints from the powerful savagery of your throwing arm, and do these strength-building and mobility-increasing exercises.

This video was made specifically for our partnerships with local teams.

Back, Shoulders, Arms, Baseball

STAY MOBILE, BUILD STRENGTH, TAKE IT EASY-ISH

At EPI, we’re a combination of Physical Therapy & Performance Training, because athletes need both to train effectively and prevent (re)injury. 

Nothing beats an in-person assessment, so complete the form to ask questions or request an appointment.

When you’re ready,
We’ll be here!

We want everyone to recover better, get stronger, and prevent injury so they can perform their best. If you can do all that training at home, we support that hustle! But, when you’re ready for some support to take it to the next level, call us. Strength training matters, especially when recovering from an injury, or trying to prevent one!

Call us at 240-532-2486 for an assessment.