Baseball Arm Care: Exercises, Routines, and Tips to Keep Your Arm Healthy All Season

By Jake Morrison April 4, 2026 21 min read

Last updated: March 04, 2026

I have seen more arms go down in spring training than at any other point in the season. After 15 years of coaching and playing at the college and semi-pro level, I can tell you that the difference between a player who stays healthy all season and one who hits the injured list in May almost always comes down to arm care. Not talent. Not velocity. Arm care.

Baseball arm care is not optional — it is the single most important investment you can make in your career or your season. According to the American Sports Medicine Institute (ASMI), approximately 25 percent of professional pitchers will experience a significant arm injury during their career, and that number has been climbing steadily. In youth baseball, the problem is even worse: a study published in the American Journal of Sports Medicine found that youth pitchers who threw more than 80 innings per year were nearly four times more likely to require surgery.

This guide covers everything I have learned about baseball arm care — the exercises that actually work, the routines you should follow, the mistakes I see players make every single week, and the science behind keeping your arm healthy for the long haul. Whether you are a 12-year-old travel ball pitcher, a high school starter, or a weekend league warrior, this article is for you.

Why Baseball Arm Care Matters More Than Ever

The velocity arms race has changed baseball permanently. In 2008, the average MLB fastball was 90.9 mph. By 2025, that number had climbed past 94 mph. College and even high school pitchers are routinely touching speeds that were reserved for big-league closers a generation ago. That velocity comes at a cost.

Tommy John surgeries in Major League Baseball have increased by over 300 percent since the late 1990s. Dr. James Andrews, the orthopedic surgeon who has performed thousands of these procedures, has stated publicly that “the number one predictor of arm injury is overuse, and the number two predictor is fatigue.” Those are both problems that a proper arm care program can address directly.

But arm care is not just for pitchers. Every position player throws — catchers especially, but also infielders and outfielders who need consistent arm health to make strong, accurate throws throughout a long season. I have worked with shortstops who could not make the throw to first by late August because they never did any arm care work. I have seen catchers whose pop times dropped by a full tenth of a second over a season because their shoulders were breaking down. If you play baseball, you need an arm care program.

The Anatomy of a Baseball Throw: What Gets Damaged and Why

Understanding why arm care works starts with understanding what happens when you throw a baseball. During the acceleration phase of a throw, the shoulder internally rotates at approximately 7,500 degrees per second — the fastest human movement ever recorded. The elbow experiences valgus stress that can exceed 64 newton-meters, which is close to the failure point of the ulnar collateral ligament (UCL). Every single throw puts enormous stress on these structures.

The key areas that take damage during throwing include:

Rotator cuff — the group of four muscles (supraspinatus, infraspinatus, teres minor, subscapularis) that stabilize the shoulder during the extreme ranges of motion involved in throwing
Ulnar collateral ligament (UCL) — the medial elbow ligament that resists valgus stress; this is the structure replaced in Tommy John surgery
Labrum — the ring of cartilage that deepens the shoulder socket and provides stability during the late cocking and deceleration phases
Scapular stabilizers — the muscles that control shoulder blade position and movement, including the lower trapezius, serratus anterior, and rhomboids
Forearm flexors and pronators — the muscles on the inside of the forearm that help decelerate the arm and protect the UCL

A good arm care program targets all five of these areas. If your routine only addresses one or two, you are leaving yourself exposed.

The Essential Baseball Arm Care Routine: Exercises That Work

Over the years, I have tested dozens of arm care exercises and stripped my routine down to the ones that actually make a measurable difference. Here is the program I use with every player I coach. You will need a set of resistance bands (light and medium), a pair of light dumbbells (2 to 5 pounds), and a foam roller.

Band Pull-Aparts

Hold a resistance band at chest height with both hands, arms extended. Pull the band apart by squeezing your shoulder blades together until the band touches your chest. Control the return. This targets the posterior deltoid, rhomboids, and mid-trapezius — muscles that are chronically weak in throwers. Do 3 sets of 15 reps before every throwing session.

External Rotation with Band (90/90 Position)

Anchor a band at elbow height. Stand perpendicular to the anchor with your throwing arm closest to the band. Hold your arm at 90 degrees of abduction and 90 degrees of elbow flexion. Rotate your forearm up until it is vertical, keeping your elbow locked in position. This is the single most important exercise for rotator cuff health in throwers, as it directly strengthens the infraspinatus and teres minor — the primary external rotators that decelerate the arm after ball release. Perform 3 sets of 12 to 15 reps.

Prone Y-T-W Raises

Lie face down on a bench or the floor with light dumbbells in each hand. Raise your arms into a Y position (thumbs up), then a T position, then a W position. Each letter targets different portions of the scapular stabilizers. The Y hits the lower trapezius, the T targets the middle trapezius and rhomboids, and the W emphasizes the rotator cuff in a retracted position. Do 2 sets of 8 reps per position. For more scapula exercises, check out our dedicated guide.

Wrist Flexion and Extension Curls

Sit with your forearm resting on your thigh, palm up, holding a light dumbbell (2 to 5 pounds). Curl the weight up using only your wrist. Do 3 sets of 15. Then flip your hand over (palm down) and repeat for wrist extension. These exercises strengthen the forearm flexor-pronator mass, which research from ASMI has shown acts as a dynamic stabilizer of the UCL. Strong forearms directly protect your elbow. Learn more about pronator muscle health in our guide.

Sleeper Stretch

Lie on your throwing side with your arm at 90 degrees of shoulder flexion and your elbow bent to 90 degrees. Use your opposite hand to gently push your throwing hand toward the floor, internally rotating the shoulder. Hold for 30 seconds. This stretch addresses posterior shoulder tightness, which is a well-documented risk factor for shoulder injury in throwers. A 2014 study in the Journal of Shoulder and Elbow Surgery found that players with more than 20 degrees of glenohumeral internal rotation deficit (GIRD) had significantly higher injury rates. Do this stretch daily.

Eccentric J-Band Deceleration

Anchor a J-band behind you. Mimic the throwing motion through the deceleration phase, letting the band pull your arm forward while you resist. This eccentric loading trains the posterior shoulder to handle the braking forces that occur after ball release — forces that can reach 750 to 800 newtons in high-velocity throwers. Do 2 sets of 10 reps.

Sample Weekly Arm Care Schedule by Position

Arm care frequency depends on your position and throwing volume. Here is the schedule I recommend:

Day	Pitchers (Starters)	Pitchers (Relievers)	Position Players
Game Day / Start Day	Pre-game band work only (10 min)	Pre-game band work (10 min)	Pre-game band work (10 min)
Day After Start	Full arm care routine + light flush throwing	Full arm care routine if pitched	Full arm care routine
Day 2 After Start	Full arm care + long toss progression	Pre-game band work	Pre-game band work
Day 3 After Start	Band work + bullpen	Full arm care routine	Full arm care routine
Day 4 After Start	Band work + light flat ground	Pre-game band work	Pre-game band work
Off Days	Full arm care routine (no throwing)	Full arm care routine	Full arm care routine

The non-negotiable rule: never throw without doing your band work first. I do not care if you are running late, if the coach wants you on the mound in five minutes, or if it is just a casual catch session. Band work comes first. Always.

Long Toss as Arm Care: How to Do It Right

Long toss is one of the most debated topics in baseball arm care. I fall on the side of long toss being a powerful arm care and arm strengthening tool — but only when done correctly.

Driveline Baseball has published extensive research showing that structured long toss programs can increase throwing velocity by 2 to 4 mph over an off-season while also improving arm health markers. The key is progressive overload: you start short and gradually work back, never maxing out on distance without proper buildup. For more on throwing mechanics, see our comprehensive guide.

Here is a long toss progression I have used successfully with high school and college players:

60 feet — 10 throws at 50 percent effort, focusing on clean mechanics
90 feet — 8 throws at 60 to 65 percent effort
120 feet — 8 throws at 70 to 75 percent effort
150 feet — 6 throws at 80 percent effort (arc the ball slightly)
180+ feet — 4 to 6 throws at 85 to 90 percent effort (only for advanced throwers who have built up over weeks)
Pull-down phase — work back in to 60 feet, throwing on a line with intent

The entire long toss session should take 15 to 20 minutes. Do not rush it. And never long toss on consecutive days at max distance — your arm needs 48 hours to recover from high-intensity throwing.

Youth Baseball Arm Care: Protecting Young Arms

If there is one section of this article you read carefully, make it this one. Youth arm care is a crisis in American baseball. A landmark study from Dr. Glenn Fleisig at ASMI found that youth pitchers who pitched competitively for more than 8 months per year were five times more likely to have surgery. Five times.

The growth plates in a young player’s arm are significantly weaker than the ligaments and tendons that surround them. This means that while an adult might tear a UCL, a youth player is more likely to fracture a growth plate — a condition called Little Leaguer’s elbow or Little Leaguer’s shoulder. These injuries can have permanent consequences if not managed properly.

Here are the evidence-based guidelines I follow for youth arm care:

Follow Little League pitch count rules strictly — they exist for a reason
No curveballs before age 14 (this is debated, but I err on the side of caution based on ASMI recommendations)
Mandatory 3 to 4 months off from overhead throwing every year
Do not play on multiple teams simultaneously during the season
Band work and basic arm care exercises starting at age 10 (lighter bands, lower volume)
Emphasize throwing mechanics over velocity — a mechanically sound 55 mph is better than a forced 65 mph
If a young player says their arm hurts, shut them down immediately. No exceptions.

The pitch count guidelines from USA Baseball and MLB’s Pitch Smart program are based on extensive research. Here are the recommended limits:

Age	Max Pitches Per Game	Required Rest (66+ Pitches)	Recommended Yearly Shutdown
9-10	75	3 days	3-4 months
11-12	85	3 days	3-4 months
13-14	95	3 days	3-4 months
15-16	95	4 days	2-3 months
17-18	105	4 days	2-3 months

Arm Care for Catchers: The Overlooked Position

Catchers throw more than anyone on the field. A starting catcher in a typical high school season may make 80 to 120 throws per game — between throwing back to the pitcher, throwing down to second base on steal attempts, and warmup throws between innings. That volume adds up fast. For a deeper look at catcher-specific skills, read our guide on how to play catcher in baseball.

Catchers face unique arm care challenges because their throwing mechanics are different. They throw from a crouched position, often with limited time to set their feet. This puts extra stress on the shoulder because the arm has to generate force from a compromised position. I recommend that catchers do the full arm care routine described above plus two additional exercises:

Shoulder internal rotation stretch — catchers tend to develop extreme internal rotation tightness faster than pitchers because of the quick-release throwing pattern
Hip flexor and ankle mobility work — tight hips and ankles force catchers to compensate with their upper body, which increases arm stress. This is something most arm care programs miss entirely.

I also recommend that catchers who are also pitching limit their total throwing volume carefully. A catcher who pitches is at the highest risk of any player on the field for arm injury, and this combination should be managed with extreme care, especially at the youth level.

Recovery and Arm Care: What to Do After You Throw

Pre-throwing arm care gets most of the attention, but post-throwing recovery is equally important. What you do in the 24 hours after a high-volume throwing day determines how well your arm bounces back. Here is my post-throwing recovery protocol:

Immediately after throwing (0-30 minutes):

Light band work — 2 sets of 10 reps each of external rotation, internal rotation, and band pull-aparts at very low intensity
Ice the shoulder and elbow for 15 to 20 minutes if you threw at high volume or high intensity (this is debated, but I still recommend it for high-stress outings)
Gentle static stretching of the posterior shoulder (sleeper stretch, cross-body stretch)

1-6 hours after throwing:

Foam roll the thoracic spine, lats, and pecs — these areas tighten up significantly after throwing and can restrict shoulder mobility if left unaddressed
Hydrate aggressively and focus on anti-inflammatory nutrition (lean protein, fruits, vegetables, omega-3 fatty acids)

The next day:

Flush throwing — 20 to 30 easy throws at 50 percent effort from 60 feet to promote blood flow
Full arm care routine with bands and light dumbbells
Light cardiovascular activity (jogging, biking) for 15 to 20 minutes to promote systemic recovery

Research from the Journal of Athletic Training has shown that active recovery protocols — including light throwing and low-intensity exercise — result in faster recovery of grip strength and shoulder range of motion compared to passive rest alone. The worst thing you can do after a hard throwing day is nothing at all.

Common Arm Care Mistakes Players Make

In my years of coaching, I see the same mistakes repeated over and over. Here are the most common arm care errors and how to fix them:

1. Skipping arm care when the arm feels fine. This is the most dangerous mistake. Arm care is preventive — like brushing your teeth. You do not wait until you have a cavity to start brushing. The players who only do arm care when something hurts are the ones who end up on the surgeon’s table. As Dr. Mike Reinold, a former head athletic trainer for the Boston Red Sox, has said: “The best arm care program is the one you do consistently, not the one you do perfectly.”

2. Using too much weight. Arm care exercises should use light resistance. If you are using more than 5 pounds for rotator cuff work, you are almost certainly compensating with larger muscles and defeating the purpose. The rotator cuff muscles are small — they respond best to high reps with low weight.

3. Ignoring the scapula. Most players focus exclusively on the shoulder and elbow. But the scapula is the foundation of the entire throwing chain. If your scapular stabilizers are weak or your shoulder blade does not move properly, your rotator cuff has to work overtime. Research has shown that scapular dyskinesis — abnormal shoulder blade movement — is present in over 50 percent of overhead athletes with shoulder pain.

4. Throwing through pain. There is a difference between soreness and pain. General muscle soreness after a hard throwing day is normal. Sharp pain, especially on the inside of the elbow or the back of the shoulder, is not. If something hurts during the throwing motion, stop immediately and get evaluated by a sports medicine professional. Ignoring pain does not make it go away — it makes it worse.

5. No off-season shutdown period. Your arm needs time to heal. Players who throw year-round without a break are at significantly higher risk for injury. The research is clear on this: 2 to 3 months of no overhead throwing per year is essential for long-term arm health. This is especially important for anyone considering how to become a better baseball player — longevity matters.

6. Relying on compression sleeves as arm care. Baseball arm sleeves are great for warmth and mild compression, but they are not a substitute for actual arm care exercises. I see too many players who think wearing a sleeve means they do not need to do their band work. The sleeve helps with blood flow — the exercises build the strength and stability that prevent injury.

Expert Insights on Baseball Arm Care

I am not the only one beating this drum. Some of the most respected voices in baseball development have been hammering the importance of arm care for years.

Eric Cressey, co-founder of Cressey Sports Performance and current Director of Player Health and Performance for the New York Yankees, has stated: “If I had to pick one thing that separates players who stay healthy from players who don’t, it’s not their mechanics — it’s their commitment to the daily grind of arm care and mobility work.”

Kyle Boddy, founder of Driveline Baseball, has written extensively about the role of arm care in a comprehensive training program: “Arm care is not something you bolt on to your training. It IS your training. Without healthy tissues, velocity development, command improvement, and pitch design are all impossible.”

Dr. Glenn Fleisig, Research Director at ASMI, has published over 150 peer-reviewed studies on throwing biomechanics. His research consistently shows that the two biggest risk factors for arm injury are overuse (too many pitches without adequate rest) and underdevelopment (insufficient strength in the muscles that protect throwing structures). A proper arm care program addresses both.

Building Your Off-Season Arm Care Program

The off-season is when you build the foundation for in-season arm health. I divide the off-season into three phases:

Phase 1: Active Rest (Weeks 1-4 after season ends)

No throwing at all. Focus on general fitness, total-body strength training, and addressing any mobility restrictions that developed during the season. Continue band work 3 times per week at maintenance volume. This is the time to let accumulated microtrauma heal. Most players lose about 10 to 15 degrees of internal rotation during a season — this period allows that motion to return naturally.

Phase 2: Rebuilding (Weeks 5-10)

Begin light throwing — catch play at 60 to 90 feet, 3 times per week. Increase arm care volume to full protocol daily. Add progressive strengthening with slightly heavier resistance. Focus on building scapular stability, rotator cuff endurance, and forearm strength. This is also the ideal time to address any mechanical issues with your throwing mechanics.

Phase 3: Ramp-Up (Weeks 11-16)

Gradually increase throwing intensity and distance. Long toss program 3 times per week. Pitchers begin flat-ground work and progress to bullpens. The arm care routine continues daily but shifts to a maintenance focus as throwing volume increases. By the end of this phase, you should be at or near in-season throwing levels.

Arm Care Products and Tools Worth Using

You do not need a lot of expensive equipment for arm care, but a few tools make a real difference. Here is what I recommend based on years of use:

J-Bands or Crossover Symmetry bands — these are the gold standard for baseball-specific band work. J-Bands are more portable; Crossover Symmetry provides a more structured program. Both work well.
Light dumbbells (2-5 lb) — for prone raises, wrist curls, and rotator cuff isolation work. Do not go heavier.
Foam roller — essential for thoracic spine and lat mobility. A high-density roller works best.
Lacrosse ball — for trigger point work on the posterior shoulder, pecs, and forearm. More targeted than a foam roller for small muscle groups.
FlexBar (Thera-Band) — excellent for eccentric wrist exercises that research has shown reduce elbow pain. The Tyler Twist protocol using a FlexBar has strong clinical evidence for treating and preventing medial elbow issues.

Total investment: around $50 to $100 for a complete arm care toolkit. That is less than the cost of one visit to a physical therapist and a fraction of the cost of surgery. For players looking to track their throwing data, a baseball radar gun can help monitor velocity changes that may indicate fatigue or emerging arm issues.

Warning Signs: When to Stop Throwing and See a Doctor

Arm care is powerful, but it is not a substitute for medical evaluation when something is wrong. Here are the red flags that should send you to a sports medicine doctor or orthopedic specialist immediately:

Sharp or stabbing pain on the inside of the elbow during or after throwing
Pain on the back of the shoulder during the deceleration phase of the throw
Numbness or tingling in the ring and little fingers (possible ulnar nerve involvement)
Loss of velocity that does not recover with rest — dropping 3 or more mph without explanation
Inability to fully straighten the elbow after throwing
A “dead arm” feeling that persists for more than 24 hours after throwing
Any popping, clicking, or catching sensation in the shoulder or elbow during throwing

Do not try to self-diagnose arm injuries. Early intervention is the difference between a few weeks of modified activity and months of rehabilitation — or worse, surgery. For a deep dive into the most common serious arm injury, read our article on Tommy John injury, surgery, and recovery.

Frequently Asked Questions About Baseball Arm Care

How long should an arm care routine take?

A complete pre-throwing arm care routine should take 10 to 15 minutes. The post-throwing recovery routine adds another 10 to 15 minutes. This is a small time investment for massive returns in arm health and performance. I have never met a player who regretted spending 30 minutes a day on arm care.

When should players start an arm care program?

Players can begin basic band work and light arm care exercises as young as age 10. At this age, keep the resistance very light and the volume low — 2 sets of 10 reps instead of 3 sets of 15. The focus should be on learning the movement patterns correctly. By age 13 or 14, players should be doing a full arm care routine regularly.

Is ice or heat better after throwing?

This is one of the most debated topics in sports medicine. The traditional approach of icing after throwing has been challenged in recent years, with some experts arguing that ice delays the natural inflammatory response needed for tissue repair. My approach: use ice after high-stress outings (games, max-effort bullpens) and heat or nothing after low-stress throwing days. If you are dealing with acute swelling, ice is still the right call.

Can arm care exercises increase velocity?

Indirectly, yes. Arm care exercises improve the stability and efficiency of your throwing mechanism. When your rotator cuff and scapular stabilizers are strong and functioning properly, your larger muscles (lats, pecs, core) can generate force more efficiently. Many pitchers report velocity increases of 1 to 3 mph after committing to a consistent arm care program for 8 to 12 weeks — not because arm care directly adds velocity, but because it removes the restrictions and compensations that were limiting it.

Should I do arm care on days I do not throw?

Yes. Arm care exercises on non-throwing days promote blood flow, maintain range of motion, and continue building strength. During the season, I recommend a lighter version of the routine (2 sets instead of 3, slightly lower resistance) on off days. In the off-season, non-throwing days are when you can really push the arm care work and build a solid foundation.

What is the best arm care program for pitchers specifically?

For pitchers, I recommend the exercises outlined in this article performed daily, combined with a structured long toss program 3 times per week during the off-season and 1 to 2 times per week during the season. The Driveline arm care program, the Crossover Symmetry system, and the Jaeger Sports J-Band program are all well-designed, research-informed options. The best program is the one you will actually do consistently. Any of these, done daily, will dramatically reduce your injury risk.

How do I know if my arm is ready for the season?

Your arm is ready for in-season competition when you can throw at game intensity without pain, your velocity is within 1 to 2 mph of your normal range, and you can recover within 24 to 48 hours without lingering soreness. If you followed the three-phase off-season program outlined above, you should be ready by the time spring training or preseason practice begins. Never skip the ramp-up phase just because the first game is coming — the risk of injury is not worth it.

Final Thoughts: Arm Care Is a Career Decision

I have watched incredibly talented players lose their careers to arm injuries that were preventable. And I have watched average-armed players stay on the field for years because they were disciplined about their arm care. Talent gets you noticed, but durability gets you a career.

The exercises and routines in this article are not complicated. They do not require expensive equipment or hours of your time. What they require is consistency. Ten to fifteen minutes before you throw. Ten to fifteen minutes after. Band work on your off days. A proper off-season shutdown and ramp-up. These small daily investments compound into an arm that holds up for years instead of months.

Start today. Not tomorrow, not when your arm starts hurting, not when the season is over. Today. Your future self will thank you.