Arm preparation for spring baseball

Jan. 1, 2024

Baseball season is just around the corner, and for players looking to make an impact on the field, a well-structured throwing schedule is essential. Proper preparation not only helps prevent injuries but also enhances performance during the season. The following is a general guideline for preparing your player's arm for the season.

Weeks 1-2: Establishing a Foundation

During the initial weeks, focus on building a solid foundation for arm strength and conditioning. Begin with light throwing sessions, emphasizing proper mechanics to prevent unnecessary strain on the arm. Start with short-distance throws, gradually increasing the distance as the player becomes more comfortable. Key activities:

1. Short-distance light toss (30-40 feet)
2. Emphasis on proper throwing mechanics
3. 15-20 minutes of daily throwing

Weeks 3-4: Increasing Intensity

As players start to feel more comfortable with their throwing routine, it's time to gradually increase the intensity. Expand the distance of throws and introduce more dynamic exercises to enhance overall arm strength. Emphasize the importance of a proper warm-up before each session to prevent injuries. Key activities:

1. Moderate-distance throws (60-90 feet)
2. Introduction of dynamic arm exercises (e.g., arm circles, band exercises)
3. 20-30 minutes of daily throwing

Weeks 5-6: Building Endurance

Now that the foundation is in place, shift the focus towards building endurance. Include longer throwing sessions and mix in some pitching drills to simulate game-like scenarios. Continue to monitor mechanics to ensure they remain sound. Key activities:

1. Extended-distance throws (90-120 feet)
2. Incorporate light pitching drills
3. Gradual increase in throwing duration (30-40 minutes)

Weeks 7-8: Game Simulation

With the season approaching, it's time to simulate game situations. Increase the intensity further by incorporating game-like scenarios, such as simulated innings and various pitching scenarios. Encourage players to focus on accuracy and consistency in their throws. Key activities:

1. Simulated game scenarios (innings, specific game situations)
2. Increased focus on accuracy and consistency
3. 40-50 minutes of daily throwing

Week 9: Fine-Tuning and Rest

In the final week leading up to the season, shift the focus to fine-tuning mechanics and providing the body with adequate rest. Reduce the intensity of throwing sessions and emphasize proper recovery strategies, including stretching and rest. Key activities:

1. Light throwing sessions with a focus on mechanics
2. Incorporate rest and recovery strategies
3. 20-30 minutes of throwing every other day

Conclusion:

A well-structured throwing schedule is crucial for high school baseball players preparing for the upcoming season. By gradually increasing intensity, building endurance, and simulating game scenarios, players can enter the season with confidence in their arm strength and overall performance. Remember, the key to success lies in consistency, proper mechanics, and adequate rest. Good luck on the field!