Arm Care for Position Players

Written by JP Fasone – Hitting Coach

In my expertise, place gamers hardly ever go the entire season with out arm ache. It’s no shock that arm care will get moved to the again burner, behind offensive and defensive work, however arm care doesn’t should be sophisticated or time-consuming.

Should you perceive ease into excessive intent and excessive quantity throwing, whereas additionally managing restoration time all year long, you may mitigate damage threat and arm ache. 


On-ramping goals to slowly expose the physique to rising quantities of stress, additionally known as workload, over an prolonged time period. The physique’s comfortable tissue, muscle groups, tendons, ligaments, and so forth., will lengthen to adapt to long-term stress. For instance, for those who stretched your hamstring each morning for 6-weeks, your hamstring’s resting state would have lengthened, making it simpler to stretch (i.e., deal with the workload). This enables the physique to guard itself towards damage, but it surely additionally works the alternative manner.

With out publicity to emphasize, the comfortable tissue’s resting state contracts. Think about by no means stretching your hamstring, then going out and doing max effort sprints. You’ll in all probability count on to pop your hamstring as a result of the contracted muscle is unprepared to simply accept the pressure that sprinting places on it. Leaping again right into a full schedule of excessive intent, excessive quantity throwing after a summer time of (for many athletes) minimal to inconsistent throwing causes a spike in workload and will increase the danger of damage.

SRA Curve Mannequin Over Time

We have to slowly work as much as an in-season throwing workload by on-ramping athletes from decrease quantity and intensities to greater quantity and in-game intensities, progressively permitting the comfortable tissue to adapt. As a basic rule, on-ramping ought to final so long as the participant’s break day from throwing, with a most of 6-weeks.

Coaches and athletes can do that by monitoring the intent and variety of throws athletes make week to week. By dividing the times into hybrid A days (80-90% intent), hybrid B days (60-70% intent), and restoration days (<60% intent) days, we are able to schedule a primary on-ramping program. 

Instance of a Six-Week On-Ramp Program

You possibly can change this schedule based mostly in your apply schedule and the athlete’s relative arm health, however the precept stays true. By slowly constructing extra excessive intent, excessive quantity days into this system, we permit the physique to adapt to the elevated stress over time, reducing the danger of damage.

Sustaining Arm Well being

reverse throws

As soon as the athlete has accomplished their on-ramping section, we are able to shift our consideration to sustaining the athlete’s workload. Pondering again to our hamstring instance, we wish to proceed to maintain our workload excessive sufficient to take care of our constructive variations, with out including a lot workload that the physique can’t recuperate. We will do that through the use of two information rails: persistent and acute workload.

Our purpose is to maintain the athlete’s persistent workload (common workload over 28 days) as near their acute workload (common workload over the past 9 days) as attainable. So, how will we try this? We will take into consideration acute workload like a weekly allowance.

On day 1, the athlete has a greenback to spend for the week. The athlete ought to spend as near a greenback as they’ll each week. So, if an athlete spends greater than a greenback on a restoration day (by making a ton of throws), on the following day they need to decrease the amount and/or depth to make up for the workload used on the restoration day. Workload administration is sort of a food plan; it’s not about being good—it’s about constructing good habits.

Communication is Key

Probably the most essential a part of arm care is speaking with the athlete. No throwing program is ideal as a result of no two athletes are the identical.

If they’ve some soreness, perhaps add extra low intent days or lower down on the amount. In the event that they really feel like they’ve extra within the tank, we are able to add extra average/excessive intent days or improve the amount. Bear in mind, we wish to have a look at long-term averages. If athlete A mentions some arm ache and nothing stands out as a major situation, coaches ought to examine in with that athlete over the following week to see if the issue persists.

If changes are wanted, the coach ought to monitor the athlete to see if the adjustments helped resolve the problem. This sounds easy, but it surely hinges on actively speaking with athletes about their arm well being. Fortunately, some applied sciences may also help facilitate these conversations.

Pulse Dashboard
Pulse Dashboard

Closing Ideas

Place gamers have to handle their arms simply as a lot as pitchers. By correctly on-ramping and monitoring workload, it’s easy to maintain arms wholesome all year long. Utilizing applied sciences like Pulse to maintain monitor of how athletes’ workloads are altering over the 12 months, coaches and athletes can use ACR and the self-reported Arm Well being metric to have productive conversations.

The purpose of any throwing program must be to maintain athletes wholesome. Take heed to the athlete, make minor changes, prioritize restoration, and you’ll be in your solution to a more healthy arm.

position player throwing

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Need assistance retaining your arm wholesome? In-gym and distant choices are each accessible.


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