Preseason Throwing Tips to Avoid Arm Injury
There is no definitive way of knowing when baseball players' arm troubles actually begin.
Often, I believe it can be traced back to improperly getting ball players' arms in shape before the season begins.
I have noticed that most kids do very little throwing before their first days of practice and/or are allowed to throw full speed right out of the gate.
The first concern for ball players should be the preseason conditioning of their throwing arms, even before getting their baseball swings ready.
Most youth players concern themselves with getting their batting swings ready for the season but do not adequately do the same for their throwing arms.
Failure to prepare the throwing arm adequately for the season often leads to loss of playing time, due to injury.
In addition, improper preseason conditioning of the arm leads to serious arm problems that show up at some future time.
Of course, youth ball players are not to blame but the adults who allow kids to start the season without proper arm conditioning are, but that is a story for another day.
Preseason throwing tips to avoid arm injury: Players should: 1.
Begin shoulder rotation exercises and throwing motion actions without a ball one week before throwing.
2.
Begin throwing at least 2 to 3 weeks prior to the first day of tryouts or team practice.
3.
Begin throwing at a distance no further than the distance between the base paths for that age player and at no more than 60 to 75 percent speed for about 30 throws maximum.
4.
Throw at least 2 times per week but no more than 3 times per week for the first 3 weeks.
5.
Increase distance (up to 10 feet), increase speeds by 5 to 10% and add up to 10 additional throws with each subsequent week of throwing.
6.
Not "cut loose" with 100% arm speed for the first six throwing sessions.
7.
Have rest day(s) between throwing sessions.
8.
Age appropriate arm strengthening exercises are encouraged after throwing sessions or on non-throwing days.
Small adjustments to this schedule, depending on how players' arms are feeling, may be necessary.
Any developing arm soreness that is beyond normal tiredness is a sign of overuse.
When soreness appears, players should stop throwing until soreness stops and check with a throwing coach to make sure throwing mechanics are correct.
Finally, pitchers should begin their throwing sessions a little sooner than position players begin throwing.
Pitchers also should not be throwing 100% speeds more than once a week, before games are to begin.
It is important to note that most arm injuries occur with maximum speed throwing and that throwing at 15 to 20% less than maximum speeds decrease the chances for arm injuries.
Offseason pitching practice is OK when players are limited to throwing about 80% maximum.
Failure to observe these two points often leads to arm deterioration and overuse arm injuries.
Often, I believe it can be traced back to improperly getting ball players' arms in shape before the season begins.
I have noticed that most kids do very little throwing before their first days of practice and/or are allowed to throw full speed right out of the gate.
The first concern for ball players should be the preseason conditioning of their throwing arms, even before getting their baseball swings ready.
Most youth players concern themselves with getting their batting swings ready for the season but do not adequately do the same for their throwing arms.
Failure to prepare the throwing arm adequately for the season often leads to loss of playing time, due to injury.
In addition, improper preseason conditioning of the arm leads to serious arm problems that show up at some future time.
Of course, youth ball players are not to blame but the adults who allow kids to start the season without proper arm conditioning are, but that is a story for another day.
Preseason throwing tips to avoid arm injury: Players should: 1.
Begin shoulder rotation exercises and throwing motion actions without a ball one week before throwing.
2.
Begin throwing at least 2 to 3 weeks prior to the first day of tryouts or team practice.
3.
Begin throwing at a distance no further than the distance between the base paths for that age player and at no more than 60 to 75 percent speed for about 30 throws maximum.
4.
Throw at least 2 times per week but no more than 3 times per week for the first 3 weeks.
5.
Increase distance (up to 10 feet), increase speeds by 5 to 10% and add up to 10 additional throws with each subsequent week of throwing.
6.
Not "cut loose" with 100% arm speed for the first six throwing sessions.
7.
Have rest day(s) between throwing sessions.
8.
Age appropriate arm strengthening exercises are encouraged after throwing sessions or on non-throwing days.
Small adjustments to this schedule, depending on how players' arms are feeling, may be necessary.
Any developing arm soreness that is beyond normal tiredness is a sign of overuse.
When soreness appears, players should stop throwing until soreness stops and check with a throwing coach to make sure throwing mechanics are correct.
Finally, pitchers should begin their throwing sessions a little sooner than position players begin throwing.
Pitchers also should not be throwing 100% speeds more than once a week, before games are to begin.
It is important to note that most arm injuries occur with maximum speed throwing and that throwing at 15 to 20% less than maximum speeds decrease the chances for arm injuries.
Offseason pitching practice is OK when players are limited to throwing about 80% maximum.
Failure to observe these two points often leads to arm deterioration and overuse arm injuries.
Source...