ARM CARE ROUTINE

EVERY PRACTICE & GAME

Kids: do this every practice and game. Parents: help them run it — same order, every time. Before = wake the arm up. After = cool it down. Band optional; slow bodyweight is fine.

BEFORE YOU THROW

3–4 min

Do this before catch play (and before any bullpen). Elbow glued to your side on the rotations. Shoulders down — not shrugged up by your ears. Slow beats fast.

Open the gate Elbow tucked at your side, forearm forward (like a door hinge). Rotate the forearm out away from your belly, then back. Band or slow bodyweight.

×10

Close the gate Same stance. Rotate the forearm in across your belly, then back. Don’t let the elbow drift away from your side.

×10

Pull-aparts Arms straight out at chest height, light band (or mime it). Pull hands apart, squeeze shoulder blades together, return slow.

×10

Y — T — W Bend at the waist, back flat. Make each letter with your arms. Squeeze the blades on every rep — feel the burn between the shoulders.

5 each

Y = arms up like a Y (thumbs up) • T = arms straight out like a T • W = elbows bent, hands up like a W Parents: if the shoulders creep up toward the ears, stop them and reset. Quality over speed.

AFTER YOU THROW

3–4 min

Do this when all throwing is done for the day — after catch play, practice, or the game. Hold each stretch; don’t bounce. Stretching belongs here, not before you throw.

Across-the-chest Bring the throwing arm across your chest. Hold just above the elbow with the other hand. Gentle pull — you should feel it in the back of the shoulder.

15s each

Reach-back stretch Reach the throwing arm straight up, bend the elbow so the hand drops behind your head. Other hand gently pulls on the elbow.

15s each

Wrist stretch Arm out, palm up — gently pull fingers back. Flip palm down — gently pull fingers back again. Forearms get tired from throwing too.

10s each

Water + check-in Drink. Walk it out. Tell a coach or parent if anything feels sharp, pinchy, or “not right.” Soreness is normal; pain is not.

always

HOW MUCH CAN YOU PITCH?

Kids + parents

League games count pitches. GSA tournaments count outs. Different rules — use the right one for that day.

LEAGUE GAMES — PITCH COUNT

Ages 9–10

pitches max / day

Ages 11–12

pitches max / day

What counts: only pitches thrown in the game to a batter.
What doesn’t: bullpen and warm-up pitches — those do not count toward the daily max.
These numbers are a ceiling, not a goal. Hitting 75 or 85 every outing is not the plan.

REST BEFORE YOU PITCH AGAIN

If you threw…	Full rest days
1–20 pitches	0 (ok next day)
21–35	1 day
36–50	2 days
51–65	3 days
66+	4 days

Example: 40 pitches Monday → rest Tue + Wed → earliest mound is Thursday. Never pitch 3 days in a row. Ask a coach before the next outing.

GSA TOURNAMENTS — COUNT OUTS (not pitches)

For 8U–12U: no more than 18 outs in one day, and no more than 27 outs across a 3-day tournament. Once you leave the mound, you can’t come back as pitcher in that same game. Parents & coaches: keep a live outs tally in the book — don’t guess at the end.

OK ON A REST DAY

Easy catch close-up · arm-care bands · soft fielding · hitting · running. Throws stay light and short.

NOT ON A REST DAY

No mound, no bullpen, no long toss, no “just a few” hard throws at home or for another team. Rest means the arm actually rests.

RULES — READ THESE

Same Before + After, every practice and game.
Slow, clean reps — rushing skips the point.
Pitchers: fastball + changeup only. No breaking balls.
Pitched today? That’s all the throwing for the day.

STOP SIGN Elbow or shoulder pain (not just tired) → stop throwing, sit down, tell a coach or parent. Never push through arm pain.