We're gearing up for a new baseball season here in Australia, which means two things: 1. Throwing volume is about to skyrocket for thousands of players. 2. Now is the time to get your arm prepared for what’s to come.

That's what preseason is about: building the capacity to handle the work that's coming, rather than waiting until your arm tells you there's a problem, and you miss the games that count.

Being ‘ready’ isn't just about whether your arm feels good now, but whether you've increased workload slowly, have built the strength and healthy throwing habits required to last a full season. 

Is your throwing arm prepared for the season?

We've put together a simple checklist to give you a basic read on arm readiness. If you can honestly tick most of these boxes, you're heading in the right direction. If there are a few you can't tick yet – there’s still time to build before the season ramps up.

1. I've eased back into throwing gradually

After a break, diving straight back to high-intensity throwing isn't great for your body. Throwing should build up over time, giving your muscles and joints a chance to adjust to the increased workload and intensity.

The goal isn't to avoid throwing hard, but to make sure your arm has had time to get ready for it.

2. I warm up properly before every throwing session 

A good warm-up prepares more than just your shoulder. It gets your whole body moving and ready for the demands of throwing, particularly when you're about to throw with more intensity.

Your warm-up doesn't need to take forever – a solid 10-15 minutes is often the sweet spot if you keep it to the most important stretches/exercises. However, it should be something you do consistently. The pros know this all too well and is why you’ll never see a pro player jump straight into throwing without a warm-up.

3. I include shoulder and rotator cuff strength work every week

Throwing puts huge demand on the muscles around the shoulder, so strength work should be part of your overall training rather than something you only think about when your arm gets sore.

The right exercises and amount depend on your age and what else you’re doing training-wise, but the important thing is that strength work happens consistently. For the purposes of ‘boosting’ the rotator cuff before you throw, anything with resistance or load (bands) counts as strengthening. 

(You starting to feel a theme here, players?)

4. I cool down and stretch after throwing

After a hard throwing session, giving your body the chance to wind down is also useful. Just like your warmup, cool-down doesn't have to be a complicated routine, though they are a little different, as they aim at getting blood flowing through the muscles and gently mobilising the joints.

It's simply about taking a few minutes to close out a session, rather than going straight from high-intensity throwing to rest.

5. I keep track of how much I'm throwing 

Tracking your throwing volume and intensity gives you a much clearer picture of your arm’s real workload. This becomes particularly important when you're juggling training, games and bullpens with school sport or extra throwing done at home or with friends.

It doesn’t need to be a complicated – just give you an idea of what your arm is being asked to do. 

 6. I decrease throwing volume and/or intensity when something doesn't feel right

There's a difference between working hard and pushing through pain. If something feels off, don't assume you should tough it out or simply rest. Paying attention to changes in how your body feels and getting proper advice when something isn't right is part of proactive arm care.

7. I have a recovery routine after throwing sessions

The work doesn't finish when you leave the field. After a high-intensity throwing session, recovery is a necessary part of the process. The basics are important here: cool-down, get enough sleep, eat properly, do a light 5-10 minute jog the next day, stay hydrated and give your arm appropriate time before the next session.

The important thing is creating a simple routine you’ll actually stick to, rather than thinking about recovery only when your arm feels sore. 

We talked about recovery in this blog, covering a 22-minute recovery routine that baseball players can use after games.

Your results

6–7 ticks: You're building some good preseason habits. Keep them going all season and you’re giving yourself the best chance to stay on the field.

4–5 ticks: A good start, but there are a few areas worth tightening up before the season gets started for real. 

0–3 ticks: There are some important gaps in your arm-care routine. Now’s the time to address them, because jumping into a bigger throwing workload without the right preparation can leave you vulnerable to recurring soreness and injury.

Build a stronger, more resilient throwing arm

Arm Care Fundamentals is our pro-level online program for baseball players. It's a structured program that takes just under 1 hour to complete, for the same cost as one physio session.

In exchange, you get the arm care education, exercises and drills you need to build a stronger, more resilient throwing arm for life, while learning how to manage the factors that influence how well you tolerate throwing.

Go into the season better prepared – learn more about Arm Care Fundamentals which, for a limited time, includes our Throwing Sequence + Movement Screen masterclass at no extra cost. Now is the perfect time to look at your own movement patterns and iron out any issues! 

Keep working.

Jason & Josh