Understanding Arm Care for Pitchers
In a candid discussion led by Jason Hirsh, a former Major League pitcher and founder of FAST Arm Care, the critical importance of arm care for pitchers, especially in youth baseball, is brought to light. Hirsh emphasizes that under-preparation and overuse are major culprits behind arm injuries in young athletes. This article delves into the essentials of an effective Arm Care Program For Pitchers, drawing insights from Hirsh’s expertise and experience.
The Foundation: Preparation is Key
Hirsh stresses that arm care is not just a pre-game ritual but an ongoing process. For coaches and parents of young pitchers aged 12-14, understanding the significance of consistent arm preparation is paramount. Simple yet effective tools like J-Bands (Jaeger Bands) are highly recommended as a starting point. Hirsh, a disciple of Alan Jaeger, highlights J-Bands as a cornerstone for any youth arm care program.
Weighted Baseballs: Strategic Implementation
The topic of weighted baseballs often sparks debate. Hirsh shares his initial skepticism and subsequent journey into incorporating them strategically. After consulting with experts at Driveline and conducting personal research, FAST Arm Care now integrates weighted balls into their programs under careful supervision. However, Hirsh cautions against irresponsible use, especially with young athletes. Weighted baseballs, when used within a structured arm care program, can enhance velocity development, but they are not a standalone solution and require proper preparation and progression.
Preventing “Little League Elbow” and Serious Injuries
“My kid’s elbow hurts,” a common concern for parents. Hirsh points out that pain on the inner elbow is a red flag for Little League elbow, a fracture of the growth plate. Rest is often the only remedy. This underscores the importance of preventative arm care measures. Consistent use of J-Bands and adherence to pitch counts are crucial in avoiding such injuries. Hirsh recounts an anecdote about a coach questioning pitch counts, highlighting the short-sightedness of prioritizing wins over player health at a young age. Development, not immediate victory, should be the focus in youth baseball.
Building Arm Care Habits: A Three-Stage Approach
Creating lasting habits, especially in young athletes, requires patience and consistency. Hirsh outlines a three-stage process for instilling good arm care habits:
- Resistance: “I don’t want to do it.”
- Compliance: “I do it because I have to.”
- Internalization: “I do it because I want to.”
Coaches play a vital role in guiding players through these stages. Consistent reminders and team-based arm care routines can accelerate habit formation. Hirsh suggests that a team performing arm care together can even create a psychological advantage, showcasing their professionalism and commitment.
Arm Care is Affordable and Essential
Baseball can be an expensive sport, but arm care doesn’t have to be. Simple routines and affordable tools like J-Bands make arm care accessible to all. Hirsh emphasizes that arm care is a cheap investment in player health and longevity. Ignoring arm care due to perceived lack of time is a false economy. Just as Major League pitchers prioritize arm preparation, youth pitchers must also make time for it. Proper arm preparation is a long-term process, starting well before the season begins.
Integrating Long Toss and Active Recovery
Besides J-Bands, long toss is another valuable component of an arm care program. Hirsh advises performing long toss two to three times a week, focusing on controlled distance and proper mechanics, not just maximum distance. Active throwing should be enjoyable, allowing pitchers to listen to their bodies and adjust accordingly. Understanding the difference between soreness and pain is crucial. Pain should never be ignored, while soreness can be managed. Hirsh recommends asking players if the pain is “dull or sharp” to differentiate between manageable soreness and potentially serious pain requiring rest.
Ice and Heat: A Balanced Perspective
The use of ice and heat for arm recovery is discussed. Hirsh suggests that ice should be used sparingly, primarily for post-game recovery after higher pitch counts. He argues that excessive icing can hinder blood flow and impede natural healing. Heat, on the other hand, is acceptable. Hirsh advocates for active recovery methods that promote blood flow as a more effective approach to healing and reducing soreness.
Pre-Game Bullpens and Mental Routine
Hirsh touches upon pre-game bullpens, emphasizing that the number of pitches should be tailored to each pitcher’s needs to get loose. He recommends incorporating both stretch and wind-up deliveries in the pre-game routine. Developing a consistent pre-game routine is not just physical but also mental. Establishing a pitching process helps young athletes develop focus and mental preparation, mirroring routines seen in professional players.
Off-Speed Pitches: Changeups and Curveballs
The conversation extends to off-speed pitches, particularly changeups and curveballs. Hirsh is a strong advocate for changeups, considering them the “most unfair pitch in baseball” when executed correctly. He stresses teaching young pitchers that the grip, not arm strength, controls the changeup’s speed. Curveballs are a more nuanced topic. While Hirsh’s research suggests they aren’t inherently more stressful than fastballs, curveballs are often associated with youth injuries due to overuse. Hirsh’s philosophy is not to prohibit curveballs but to educate coaches on responsible usage, limiting them to complementary pitches rather than primary offerings, especially in youth games.
Bullpens During Tournament Weeks
For teams playing frequent tournaments, Hirsh recommends one to two complimentary bullpens during the week. These bullpens should not be max-effort sessions but rather opportunities to refine mechanics and work on specific pitches. He advises against consecutive days of bullpens, emphasizing rest and recovery, especially after demanding tournament weekends. Bullpens should be monitored by a coach to ensure proper effort and technique, avoiding both overexertion and lackadaisical throwing.
Pitching Mechanics and Injury Prevention
Regarding pitching mechanics, Hirsh prioritizes arm action. He emphasizes checking arm position at foot strike, aiming for the elbow to be even with or slightly below the shoulder. He cautions against arm drag and flipping motions, which can strain the shoulder. Balance is another key mechanical element. Maintaining balance and avoiding rushing or diving motions are crucial for efficient and safe pitching. Tools like the Connection Ball can aid in developing proper arm action and muscle memory. Hirsh encourages coaches to utilize video analysis, even with smartphones, to scrutinize pitching mechanics frame by frame.
Conclusion: Prioritizing Long-Term Arm Health
Jason Hirsh’s insights provide a comprehensive guide to arm care programs for pitchers. The core message is clear: prioritize long-term arm health and development over short-term wins. By implementing consistent arm care routines, understanding proper mechanics, and managing pitch types and workload, coaches and parents can safeguard young pitchers’ arms, ensuring they enjoy a long and healthy baseball journey. Arm care is not just a set of exercises; it’s a philosophy that emphasizes preparation, education, and responsible coaching.
