Arm Care & Recovery
The youth baseball arm injury epidemic is real. Protecting your kid’s arm is more important than any game, tournament, or showcase.
Daily arm care routine (10 min)
| Exercise | Reps | Equipment |
|---|---|---|
| Band pull-aparts | 2 × 15 | Resistance band |
| External rotation | 2 × 15 each arm | Band, elbow at 90° |
| Internal rotation | 2 × 15 each arm | Band, elbow at 90° |
| Scapular squeezes | 2 × 15 | None |
| Wrist curls | 2 × 15 each direction | Light dumbbell (2–5 lb) or band |
| Forearm stretch | 30 sec each arm | None |
The rules — no exceptions
| Rule | Details |
|---|---|
| Track every pitch | In practice AND games |
| Rest days are mandatory | 1–4 days depending on count and age |
| No curveballs before 14 | Fastball and changeup only |
| No pitching through pain | Pain = stop immediately |
| Ice after pitching | 15–20 min, wrap in a towel |
No game is worth an injury. A torn UCL at age 14 means surgery and 12+ months of recovery. Respect the pitch counts. Walk off the mound when the count is reached.