Pitching Guidelines

•  Pitch Count Guidelines
•  Arm Care
•  Resistance Band Exercises
•  Recovery
•  Off Season Throwing

Rocky Mountain School of Baseball would like to see as few arm injuries as possible in youth baseball. Below you will find some helpful information so each player can take the proper steps in taking care of their arm.

Pitch Count Guidelines

Pitch Count Limits are ultimately the responsibility of the parent and the athlete to ensure that the player follows the guidelines for his age group over the course of a year — given that he will oftentimes play in multiple leagues with different affiliations covering different times of the year. (MLB Baseball) – Download Table (.pdf file)


Arm Care

•  Strong in the back and stretched in the front

•  Don’t use heavy weights or over train it

•  Do exercises after throwing

•  Do it 3 times a week in offseason

•  Dumbbells, flexible tubing, and medicine balls are more functional for arm care than machines

•  Ideal weight for dumbbells is 2-3 pounds

•  Don’t overdo it – rotator cuff needs rest to recover

•  Arm maintenance is vital to your arm health and ultimately your success as pitcher

Resistance Band Exercises

•  Flexion

Stand with tubing securely in active hand and opposite end under same foot of the involed side to control tension.  Tube should be taut.  Lift active hand straight forward from side to shoulder height.  Repeat.


•  45° Flexion

Stand with tubing securely in active hand and opposite end under same foot of the involved side to control tension. The tube should be taut. Lift active hand straight up from side at 45° to shoulder height and repeat.


•  Abduction

Stand with tubing securely in active hand and opposite end under same foot of the involved side to control tension. Tube should be taut. Lift active hand straight to the side to shoulder height at 90°. Repeat.


•  Internal Rotation

Stand with tubing securely in active hand and opposite end attached to a doorknob or fence. Tube should be taut. Starting with active arm away from body, rotate active arm inward to body. Keep elbow at side. Repeat.


•  External Rotation

Stand with tubing securely in active hand and opposite end attached to a doorknob or fence. Tube should be taut. Starting with active arm in at body, rotate active arm outward away from body. Keep elbow at side. Repeat.


•  External Rotation @ 90°

Stand with shoulder abducted at 90°, externally rotated 90°, and elbow flexed at 90° (elbow at shoulder height). Keeping shoulder abducted, rotate shoulder backward keeping elbow at 90°. Return tubing and hand to start position. Repeat. Keep back straight and elbow still.


Source: YouthPitching.com

Recovery

6-Ways to Improve a Pitcher’s Recovery Process – Download Table (.pdf file)



Off Season Throwing

Note: It is recommended to shut down all throwing for 90 Days during the off season.  Download Table (.pdf file)

Last Modified: March 12, 2019 - 8:23 pm