Having an Arm Care Program
By Seth Simmons
The question I get the most from athletes or parents across the board is, “What should I be doing after I’m done pitching?” The short answer is having a good arm care program, but it does not just start there. Arm care should incorporate what you do before you throw, while you throw, and after you throw.
Pre throwing routines can include foam rollers, bands, plyo balls, stretching routines, and anything that gets your body warm and ready for that day’s workload. Your warmup should allow for you to break a sweat while working on warming up the big muscles that protect your arm.
Throwing routines are predicated on what you’re doing on the field that day. If you’re on the mound that day you should have a warmup routine. Same goes for the day after a game, before a game, or long toss day. You can also use this time to work on drills at shorter distances. In today’s game where people are having more arm trouble at earlier ages it comes down to quality reps. I believe that kids pitch too much and don’t throw enough! Throwing and pitching are not the same.
Post throwing routines like everything else with an Arm Care program is predicated on the work load for the day. This is where we give our arms the tools to recover and bounce back. I like our guys to use bands, plyos, and kettle bells to start the recovery process. Massage guns, tense machines, and stretching are also very productive for your arm. Icing mainly constricts the muscles and makes them stiff so I do not have the guys I work with, ice.
Pre Throwing Drills:
Plyo Ball reverse throws, Pivot picks, and crossovers
Throwing Routine Drills:
Rocker, Drive leg stability, split leg rotation throws
Post Throwing Drills:
Rebounders, pull aparts, forearm rolls, and waiter walks