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My younger brother (HS Freshman) didnt start pitching until around a year ago. He is just now getting to the point where he throws around 70-75 pitches a game at mid-upper 70's, so he is putting a lot more stress on his arm than he is used to. At his high school he has no pitching instruction what so ever so it's hard form him to get help with how to take care of himself afer games. Beyond icing the night that he pitches i'm pretty clueless as to what else he needs to do in order to stay healthy thorowing, running, etc. I was just wondering if you guys have a set routine that your players use in high school or even college with regards to what to do not only on the night they pitch but on the days that follow as well.

Thanks
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JMO, but it there's pain or significant soreness then ice. Otherwise it depends on the individual.
Generally icing should happen soon after pitching rather than waiting for that night. I like to see some sprints a while after icing just to get the blood flowing again but there are people who don't agree with that. A protein shake soon after completing his outing followed by a good meal that evening is probably a good idea. I prefer rest the next day, a lot of people like to see some light throwing to get blood flowing to the area and to keep the arm from tightening up. After that number of pitches or more I like to see 2 days without any hard throwing and then a pretty good long toss session or bullpen if the arm is up to it, followed by a day off or light throwing and then a bullpen followed by another day off or light throwing before the next start.

Lots of different approaches out there.
Last edited by CADad
There are a lot of different approaches.

Personally, I like to see pitchers do a light post game stretch for their upper and lower body just as they would at the end of any workout. This might also include running a couple of poles in the outfield.

For nutrition, it's important to get a good meal after a game, but added focus should be put on hydration as well.

Stu
Nolan Ryan was infamous for riding the stationary bike for 20 minutes after each of his games. cool downs are just as important as warmups are.
I would do a light cardio workout like jogging on a treadmill. stretch. I also found it a great time to do core work or core stabilization workouts; light of course depending on how many pitches thrown in a game.
Most pitchers prefer getting their work done (pitching specific exercises) right after practice or a game so they make sure the do them and don't have to them at home.

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High Level Throwing

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