Youth arm injuries in baseball are increasing every year. A good arm care program is not optional for young pitchers. It is essential.
Jaeger Sports Long Toss and Band Program
The most widely used arm care system from youth to the majors. J-band exercises target rotator cuff muscles in 10-15 minutes before every throwing session. Long toss gradually stretches to maximum comfortable distance before pulling back in, building arm strength and proper deceleration. Youth distances are scaled down.
Driveline Baseball Arm Care
Data-driven approach with weighted ball exercises, mobility work, and structured throwing progressions by age. Balls from 2 to 7 ounces build arm speed (underweight) and strength (overweight). Youth programs use lighter loads and shorter progressions. Published online with video instructions.
Pitch Count Guidelines (Pitch Smart)
- Ages 9-10: Max 75 pitches. 1 day rest after 21-35, 2 after 36-50, 3 after 51-65, 4 after 66+.
- Ages 11-12: Max 85 pitches.
- Ages 13-16: Max 95 pitches.
These are game-only limits. Bullpens and practice also stress the arm.
Pre-Throwing Warm-Up
- Light jogging 3-5 minutes
- Arm circles both directions
- Band exercises: internal/external rotation, scaption, pull-aparts
- Easy catch at 30 feet, gradually extending
Post-Throwing Recovery
- Light band work at lower intensity
- Gentle shoulder, forearm, wrist stretching
- Icing is debated in modern sports medicine; consult your trainer
When to Shut Down
- Pain in elbow or shoulder during or after throwing
- Loss of velocity or control not improving with rest
- Decreased range of motion
- Numbness or tingling in hand or fingers
Soreness is normal. Pain is not. Teaching young players the difference is one of the most valuable things a coach or parent can do.