In-Season Arm Care RoutineStandard Performance · Practice Plan P-05
The twice-a-week routine from the In-Season Standard. Twenty minutes that protects the throwing arm through fall ball. No maxing out, no soreness chasing. This is maintenance, blood flow and control.
Raise the temperature0:00 · 4 min
- Jumping jacks or jog in place, 60 seconds
- Arm circles small to big, both directions, 30 seconds each
- Cross-body and overhead arm stretches, 30 seconds each side
Band work · light resistance0:04 · 8 min
- Band pull-aparts: 2 sets of 12, squeeze the shoulder blades
- External rotation at the side: 2 sets of 10 each arm, elbow pinned
- Internal rotation at the side: 2 sets of 10 each arm
- Band rows: 2 sets of 12, slow on the way back
- Scap push-up on knees or wall: 1 set of 10, small controlled motion
Controlled throwing or plyo ball0:12 · 5 min
- Wrist flips on a knee: 10 throws, wrist only
- Quarterback throws: 10 throws, easy rhythm, hit the chest every time
- Light catch to comfortable distance, focus on clean mechanics, never past 70 percent effort on arm care days
Recover and check in0:17 · 3 min
- Sleeper stretch or cross-body stretch: 45 seconds each side
- Arm soreness check: rate 1 to 5. A 4 or 5 gets reported to a coach or parent, today
- Water: finish a full bottle before the next meal
Coach's noteArm care is the cheapest insurance in youth sports and almost nobody does it. Twice a week, every week, all season. Any sharp pain, numbness or tingling means stop throwing and tell a parent and coach immediately. Soreness that lingers more than two days deserves rest, not reps.
standardperformance · free for every coach · share it with your league
Train smart. Parent and coach supervision required. Stop any drill that causes arm pain.