12 Quick & Easy Throwing Exercises to Save Your Season
Every year, baseball and softball players develop aches and pains associated with their throwing motion. In more severe cases, it may even prevent play or cause long term damage. How can you put yourself in the best position to avoid injury and stay on the field?
- Up to 74% of youth baseball players (ages 8–18) report some degree of arm pain while throwing, and almost a quarter (23%) report injury histories consistent with overuse.
- Five percent of youth pitchers will suffer a serious elbow or shoulder injury within 10 years
- Studies have shown that strengthening and stretching exercises can drastically reduce your injury risk. One study found a reduction in elbow injuries by 50% over the course 12 months.
Each of the following exercises is designed to strengthen core muscles in the arm, enforce proper form, and improve joint control. Performing these warm-ups regularly will keep you on the field and out of the doctor’s office.
|In Season:||1 Set of 10 Repetitions||1-2 Days/Week|
|Out of Season:||2 Sets of 10 Repetitions||2-3 Days/Week|
Avoid sprains, strains, and tears both in season and out!
- Melugin HP, Leafblad ND, Camp CL, Conte S. Injury Prevention in Baseball: from Youth to the Pros. Curr Rev Musculoskelet Med. 2018;11(1):26–34. doi:10.1007/s12178-018-9456-5