Is there any hope?

No. Get used to it. I'll never be able to throw like my 14 y/o son can, I stopped trying. When we long toss we get to a point where I have to start one-hopping it, while he gets it to me on a line right to my chest.

But I can still throw 300+ BP fastballs to him per session, and can go out and do it again the next day, so what I lack in distance I make up for in being a workhorse for him.

But it isn't about me, it's about him, and being out there together and working hard at something while having fun.

But you CAN learn all the same things your son has learned about throwing properly, good mechanics, warm up routines and arm care and it will help you be more effective at it. If he takes pitching lessons go and listen and watch, read some good books on throwing. While my arm will never be equal to my son's, it does get better every year, not worse.

On the other hand, for guys like us it's not like we're saving our arms for college, so fire away!

I hear flaxseed oil does wonders...

When you do long toss, let him throw & you send it back with a fungo. That's the only hope.

When I was coaching & throwing all the BP, it got to the point that the icy hot creams had absolutely no effect any more.

I was able to almost stick with him last year at about 210' max then I threw a ton of BP for 13yo all-stars with a lot of curves and my arm will probably never be up to full strength again. Not much you can do but work with the armbands and long toss etc. to try to keep your distance as long as possible so that you can at least get it there on a few bounces. You can also move up a fair amount to throw and then move back to take his throws. Good exercise.

My 9 year old and I team up on my 16 year old.

This way, we all get a work-out!

Brem....That is just what I do. Put our 9 year old between the 17 year old and me. I throw the short one to 9 he relays to 17 who long tosses to Dad. Saves my arm and provides some brotherly bonding.

I have a bucket of balls. After some initial loosening up, I empty the bucket at my son's feet out near the outfield fence. I go towards home starting about 150' away from him, and as he loosens up more and more, I back up more and more. He throws to me and I put the balls back in the bucket. He gets up to 300' now, so I end up at home plate. It would take me at least two throws to get it that far if I were trying to throw back to him!