By Jim Ronai MS, PT, ATC, CSCS
The institution of the pitch count is a giant step in the area of injury prevention in
youth baseball. This rule represents a positive step towards insuring that the
game of baseball is safer both in the present and future careers of young
pitchers. As an adjunct to this new pitch count rule and in an attempt to protect
the health and safety of youth baseball pitchers, the following post performance
suggestions are offered. Since most youth baseball pitchers are typically
removed from the mound, but not necessarily from the game, these suggestions
are intended for post game or for a time when the pitcher is considered done for
the day.
1. Children learn most effectively with a consistent routine. All athletes need
to have a routine that they perform both pre and post game. The routine needs
to be monitored and consistent. Athletes need to know that the routine needs to
be completed correctly before they will be permitted to participate in sequent
game or practice play. Here are some suggestions:
2. Perform a “cool down activity”. Have pitchers jog for 4-6 minutes to the
point when they start to sweat. This increases general blood flow throughout the
body and prepares the body for a post performance flexibility routine. Increasing
blood flow allows the body to circulate oxygenated blood to fatigued muscles.
Oxygenated blood helps soft tissues recover and heal following activity.
3. Spend 5 minutes on a post game, movement based “dynamic flexibility
program”. Incorporate movements for the forearms, shoulders as well as the
torso and lower body. As an example, have athletes perform progressive arm
circles forward and backward for their arm and shoulder muscles and walking
heel grabs for their thigh and hip flexor muscles. These drills represent only a
portion of a post outing routine that help the athlete stretch their entire body.
Along with increasing the flow of oxygenated blood to muscles and tendons,
stretching dynamically following an athletic performance helps to mediate the by
products of exercise that make the body stiff and sore.
4. Designate one staff member to review the pitcher’s performance. Keep
things simple and to the point. Review the negative aspects of the pitcher’s
performance, but be sure to finish the conversation by emphasizing the positive.
Leave the athlete feeling good about their outing.
5. Since most young athletes answer questions about how they feel with a
shrug or a one word answer, develop a visual analog scale for the pitchers to
use to quantify how they feel before, during and after the game. The scale can be
something as simple as a 1 to 10 scale with a picture of a frown at the number 1, a
neutral face at 5 and a happy face at 10. Ask the pitcher how they feel before the
game, at the end of each inning and at the end of their performance. The visual
scale allows younger players to easily point to the number or picture that most
describes how their arm is feeling. Coaches can use the scale to inquire about
the condition of a pitcher’s arm before the game as well as any symptoms that
they develop during or at the conclusion of the game. Monitoring a young
pitcher’s perception of their physical wellness helps coaches make note of
trends related to performance or potential injury related to volume, lack of
endurance or other variables.
6. Ice: Having a cooler of ice available in the dugout is an important part of
optimizing a pitcher’s recovery. Keep a few bags of ice available for pitchers to
apply to their shoulders and elbows following a pitching outing. Never apply ice
directly to the skin or for more than 12-15 minutes. Also be aware of the Ulnar
Nerve found in the area of the “Funny Bone” and be sure not to apply ice directly
over it.
7. Do not allow pitchers to go home and recreate their game by throwing with
“Coach Mom or Dad”. Once they are done on the field, they are done for the day.
Encourage families to follow this approach for the sake of the child’s health.
8. Strengthen: In an attempt to establish consistent pitching performance,
athletes need to gain and maintain strength as well as control of their bodies. An
age appropriate strength, balance and coordination routine for your pitchers
should be taught at he beginning of the season and should be performed by
pitchers the day after each outing. These activities help to insure that the athlete
is taking care of their “pitching muscles” on a consistent basis in preparation for
their next outing. Simple programs should address balance as well as
strengthening for the rotator cuff, back, core and leg muscles. Remember that
the season is long and that without training, muscles fatigue and lose strength
over time. Keep them strong for the long haul.
Jim Ronai MS, PT, ATC, CSCS is a Physical Therapist, Certified Athletic Trainer through
the NATA and a Certified Strength and Conditioning Specialist through the NSCA. He is
the Director of Physical Therapy and Sports Medicine at Rehabilitation Associates, Inc. in
Connecticut and Director of Jim Ronai’s Competitive Edge, an athletic performance-training
program. Jim has served on the medical staff for two U.S. Olympic teams and is a member
of the USA Baseball Medical and Safety Advisory Committee.
