Complete Arm Care Routine For Pitchers

A sample arm care routine you can try!
-
Looking for guidance in your baseball career?
-
We’ve had 47 draft picks, 500+ College commitments, 50+ Free Agent signs, and 10 MLB Debuts since 2017. You provide the work ethic, we’ll construct the plan with a coach to guide you step by step through the process.
-
Email [e-mail] for more info.
-
📲 SOCIAL MEDIA 📲
►Twitter: / treadathletics
►Instagram: / tread_athletics
-
🎯 TREAD LINKS 🎯
►Results: treadathletics.com/featured-s...
►Coaching info: treadathletics.com/coaching/
►Free downloads: treadathletics.com/free-stuff/
-
🚨 ESSENTIAL CONTENT 🚨
Breakdowns ⚾️ 🎥
►: Jacob deGrom: • The Evolution of Jacob...
►: Chase Petty: • How Does Chase Petty T...
►: Jack Leiter: • What Makes Jack Leiter...
►: Marcus Stroman: • How Does Marcus Stroma...
-
Athlete Transformations 📈
►: MLB Pitcher Throws 101 mph in Bullpen: • MLB Pitcher Throwing 1...
►: How Jacob Coats went from 92 to 98 and Signed: • From Undrafted To 98 M...
►: How Rohan Handa went from mid 80s to 97+ and Drafted: • From mid 80's to 97+ m...
-
Pitching Tips ✍️
►: Top 7 Pitching Velo Hacks: • Top 7 Pitching Velocit...
►: 5 Tips to Throw Strikes: • Struggling to Throw St...
►: Can Anyone Throw 90 mph: • Can Anyone Throw 90 MPH?

[@concisecontenttv]

How often would you recommend this per week? And both in and out of season?

[@treadathletics]

Post throwing year round. 1 round of everything for maintenance, 2-3 rounds for strength building (you can do the strength building version a few times a week in the offseasons and 1 round on the other days, just don't fatigue yourself too much in season).

[@djsurge1976]

When you say post throwing, do you mean the day of or next day?

[@danielsullivan53]

​@djsurge1976 usually right after throwing is considered post throw.

[@rudolphslay2493]

@@treadathleticswhen you say rounds does that mean sets?

[@shaveski1149]

​​@@rudolphslay2493No, rounds here refers to the number of times this routine is performed per week. In season you should do this routine once a week on a recovery day to maintain strength (does not have to be done post-throw). In the offseason is when you do this routine multiple times a week to build strength. There isnt a strict volume of sets/reps. Just dont fatigue yourself too much in season (throwing with a fatigued arm increases risk of injury).

[@nicky_rads]

solid routine ! Strong scap, strong shoulder, strong elbow 💪

[@mayhem3211]

Great exercises! thanks for the video.

[@Elijahgavi]

Hallelujah! Thanks Ben

[@CoachASnyder]

Thank you from Fort Wayne’s finest!

[@mayhem3211]

Perfect!!

[@ckorijonesjr]

Thank you🤟❤️

[@thewheyoflife3548]

Post or pre throw

[@Metsbat14]

I had a terrible shoulder problem a while ago. Couldn't internally rotate my arm. Reaching accross my body, over my head, and behind my lower back was really painful. My rotator cuff was strong enough, so I wasn't sure what was going on. I took about a week to hammer stability exercises like the upside down kettlebell one. Arm has never felt better. Never understimate stability, not just strength.

[@airyygrim]

So u did that eveyday for a week ?

[@zsofiellwood6030]

My son is 16 years old and just recovered from elbow growth plate inflammation (growth plate is not closed yet). It took forever to settle down so I don’t ever want to see this injury back again. His coach sent this video to us for arm care. He is starting his HS season so my question is when you suggest him to do the exercises? Prior to practice/throwing or at the completion of his practices/games at home?

[@feddezx587]

look in the comments they also say it

[@user-jv5wq7si7h]

Is inside 90 the safest way to throw

[@user-dk1zr4vo3y]

Can we do the band routine with j bands or should we just use dumbbells

[@treadathletics]

You can substitute with dumbbells as shown as substitute options in the video

[@bobfystro4935]

Curious why the thumbless farmer carry? Wrapping the thumb tends to engage the forearm muscles associated with the flexor ulnaris.

[@treadathletics]

This one is to bias the flexor digitorum superficialis

[@Baseball2287]

@@treadathletics do you have any formal training or education in biomechanics or have you just learned through your career in baseball?

[@huestis123]

What amount of sets and reps for this routine? I really love this

[@treadathletics]

Roughly 10 reps on the movements that are rep based and 30 seconds on the ones that are time based. 1 round for maintenance (in-season), and 2-3 rounds for strength building (i.e you might do that higher volume a couple times per week in the offseason and 1 round on recovery days). It doesn't have to be done after throwing either, can be a separate session for guys that like to split it up. Just make sure these stabilizers are getting strengthened at some point during the week.

[@huestis123]

@@treadathletics thank you so much! Your videos have helped me correct a lot of throwing issues. I really appreciate you taking the time to hit me back

[@Tarasw98]

Bens jacked

[@pumpbustersv1]

My boy water depleted hard or something before this video. Looking like a snack.

[@bradyrice1342]

Should this routine be done every day after throwing, every other day, or something different?

[@treadathletics]

See the pinned comment for more details!

[@francoperez167]

Good for a recovery day or after a high intensity day?

[@treadathletics]

This doesn't have to be done post throwing as long as these muscles are being trained. However, I like post throw because otherwise guys just won't remember to do it. I like 1 round for maintenance and 2-3 rounds for strength building, but keep that more towards the offseason or if you know you won't be throwing heavy the next day or two.