Blog 2: Everything Baseball & Softball ⚾
Part 2: Building Your A Strong and Resilient Baseball/Softball Body - Off-Field Training That Prevents Injury
Welcome Back to Part 2 of Everything Baseball & Softball ⚾
In Part 1, we broke down the most common baseball and softball injuries and why they're happening more frequently in young athletes. Now let's talk about what actually matters: prevention.
Here's the reality: most baseball and softball injuries are preventable. Not all — sometimes bad mechanics, growth spurts, or bad luck create issues — but the majority of shoulder pain, elbow soreness, and lower back problems I see in my office could have been avoided with proper off-field training.
The problem? Most young players (and their parents and coaches) focus almost entirely on skill work — hitting, fielding, pitching lessons — and virtually ignore the strength, mobility, and conditioning that actually protects their bodies.
This blog will show you what off-field training should look like to keep players healthy, strong, and performing at their best. A reminder that this is general information and is not a program built for you. If you want a plan of management that is built around your history of injuries, body mechanics and weaknesses, book an assessment with me today!
The Foundation: Arm Care for Throwers
Why arm care matters:
Your shoulder and elbow aren't designed to throw baseballs at 60-80+ mph hundreds of times per week. Without dedicated strengthening and mobility work, the structures break down.
Daily Arm Care Routine (10-15 Minutes)
Pre-Throwing (Warmup):
Arm circles (forward/backward): 10 each direction
Band external rotations: 2 sets x 15 reps each arm
Band internal rotations: 2 sets x 15 reps each arm
Shoulder CARs (controlled articular rotations): 5 each direction
Post-Throwing (Recovery):
Light band pull-aparts: 2 sets x 15 reps
Sleeper stretch (internal rotation): 30 seconds each arm
Cross-body stretch: 30 seconds each arm
Static stretching on muscle groups: hold for 30 send or more on both sides
Foam roll lats and upper back: 2-3 minutes
2-3x Per Week (Strengthening):
YTWL raises (light weight): 2 sets x 10 reps each position
Prone I-Y-T holds: 2 sets x 8-second holds
External rotations (side-lying or band): 3 sets x 12 reps
Internal rotations with bands: 3 sets x 12 reps
Scapular push-ups: 2 sets x 10 reps
Face pulls: 3 sets x 15 reps
The Rule: Arm care is non-negotiable for pitchers. Position players who throw frequently should do a modified version.
Rotational Power: Hips and Core
Why it matters:
Throwing and hitting power comes from the ground up — hips and core generate force, upper body transfers it. Weak hips and core = compensatory stress on shoulder and elbow.
Essential Exercises:
Hip Strength:
Medicine ball rotational throws: 3 sets x 8 reps each side
Lateral lunges: 3 sets x 10 reps each side
Single-leg deadlifts: 3 sets x 8 reps each leg
Glute bridges: 3 sets x 15 reps
Core (Anti-Rotation):
Pallof press: 3 sets x 10 reps each side
Dead bugs: 3 sets x 10 reps each side
Bird dogs: 3 sets x 10 reps each side
Planks (front and side): 3 sets x 45-60 seconds
Core (Rotation):
Medicine ball slams with rotation: 3 sets x 10 reps each side
Cable chops (high-to-low, low-to-high): 2 sets x 10 reps each side
Side plank with rotation: 3 sets x 15/side
Frequency: 3-4x per week during off-season, 2x per week in-season
Lower Body Strength and Power
Why it matters:
Explosive lower body power = better pitching velocity and hitting power. Strong legs also reduce injury risk (ankles, knees, hamstrings).
Essential Exercises:
Strength:
Squats (goblet, front, or back): 3 sets x 8-10 reps
Deadlifts (single leg or Romanian): 3 sets x 6-8 reps
Bulgarian split squats: 3 sets x 8 reps each leg
Step-ups: 2 sets x 10 reps each leg
Power (Ages 13+):
Box jumps: 3 sets x 5 reps
Broad jumps: 3 sets x 5 reps
Medicine ball overhead throws: 3 sets x 8 reps
Frequency: 2-3x per week during off-season, 1-2x per week in-season (maintenance)
Mobility Work That Matters
Why it matters:
Limited mobility forces compensation. Stiff hips = lower back overworks. Stiff thoracic spine = shoulder compensates.
Daily Mobility (10 Minutes):
Windshield wipers: 5-10 each direction, each leg
Thoracic spine rotations: 10 each side
Hip flexor stretch (lunge position): 30 seconds each side
Hamstring stretch: 30 seconds each leg
Figure 4 stretch: 30 seconds each leg
Shoulder sleeper stretch: 30 seconds each arm
Weekly Deep Mobility (20-30 Minutes):
90/90 hip stretch: 2 minutes each side
Lat stretches: 1 minute each side
Doorway pec stretch: 1 minute each side
Deep squat hold: 2 minutes
Thoracic extension on foam roller: 5 minutes
Pitch Count Guidelines and Rest Days
This is very important to go off of to help decrease risk of overuse injuries.
Pitch Smart Guidelines (Ages 9-18):
Ages 9-10: 75 pitches/day max, 4+ days rest if 51+ pitches
Ages 11-12: 85 pitches/day max, 4+ days rest if 61+ pitches
Ages 13-14: 95 pitches/day max, 4+ days rest if 76+ pitches
Ages 15-16: 95 pitches/day max, 4+ days rest if 76+ pitches
Ages 17-18: 105 pitches/day max, 4+ days rest if 81+ pitches
Additional Guidelines:
No pitching on consecutive days
3-4 months off from throwing per year (complete rest from overhead throwing)
No playing on multiple teams with overlapping seasons
No throwing breaking pitches until age 13-14 (curveballs/sliders increase elbow stress)
For Softball Pitchers: Similar guidelines apply, though windmill motion stresses shoulder more than elbow
Off-Season Training: What Players Should Actually Do
The mistake: Most players either take the entire off-season off (losing fitness) or never stop throwing (no recovery).
The smart approach:
Months 1-2 (Complete Rest from Throwing):
No overhead throwing (let arm recover)
Focus on strength training (3-4x/week)
Play other sports (basketball, soccer, swimming)
Build aerobic base
Months 3-4 (Return to Throwing):
Gradual throwing program (long toss, flat-ground)
Continue strength training (2-3x/week)
Build movement quality (mobility, mechanics work)
No competitive games or showcases
Month 4+ (Pre-Season Prep):
Progress to mound/competitive throwing
Maintain strength work (2x/week)
Prepare for season volume
The goal: Come into the season stronger, more mobile, and with a fresh arm — not burned out and already hurting.
Recovery Strategies
Daily:
Arm care routine post-throwing
Hydration and proper nutrition
8-9 hours sleep (non-negotiable for youth athletes)
Weekly:
1-2 complete rest days (no throwing, no games)
Soft tissue work (foam rolling, massage or working with me!)
Ice/heat shoulder/elbow if needed (10-15 min post-throwing)
Monthly:
Deload week every 4-6 weeks (reduce throwing volume 30-40%)
Check-in with me at Endurance Therapeutics if any persistent soreness
When to See Me
Proactive Care:
Pre-season assessment (identify weak links before season starts)
Monthly check-ins during season (catch issues early)
Post-season evaluation (address anything that accumulated)
Reactive Care:
Any shoulder or elbow pain lasting more than 3-5 days
Decreased velocity or control
Compensation patterns or altered mechanics
Pain affecting daily activities off the field
At Endurance Therapeutics, I help players:
Assess throwing mechanics and movement quality
Identify strength/mobility deficits
Create individualized arm care and training programs
Guide safe return to throwing after injury
Educate on pitch counts, rest, and training load
Don't wait for pain to become chronic. Get assessed, get a plan, stay healthy all season.
📍 Endurance Therapeutics | Oakville, Ontario
📞 905-288-7161 | 🔗 https://endurance.janeapp.com/#staff_member/1
What's Coming Next:
In Part 3, we'll wrap up the series with long-term health strategies — managing year-round schedules, avoiding burnout, transitioning between levels of play, and keeping players in the game for life (not just one season).
In the meantime, if your player isn't doing off-field training, now's the time to start!