I'm a catcher, living in Northeast, so I am indoors mostly so take that into account when answering this:
I just got "diagnosed" with slight elbow tendonitis, not even enough to be worked on by the trainer (too premature so there was no scar tissue yet), I was just told to tape upper forearm and lower bicep when I throw and also to ice after throwing. They told me I'd have to take it slower warming up too. Here is my warmup routine, when I can't do long toss. Its basically the same just w/o long toss.
I start off one one knee and just wrist flick to my partner. I only do like 5 of those. Then I do about 5 throws on one knee.
After that, increasing distance, I stand with my feet a little wider than shoulder length apart and just use upper body to throw, without moving my legs. I do that for about 5-10 throws.
Then I have my left foot (I'm a righty) pointed at my partner, and I keep my right foot back so I could use my legs a bit but not lifting them off the ground. After about 5-10 throws I start throwing regular, and distance has been increasing the whole time, so after about 10-15 regular throws I'm almost 100%.
Now that I think about it, it could be a little fast, but my arm hasn't ever really hurt me, and 2nd day of official practice, there was pain (maybe more like discomfort) when throwing and even when hitting its there.
Any ideas about warming up? Also, they told me pushups during stretches is good for throwing bc of triceps and whatnot- ever heard of this.
Thanks, sorry if its a little long.
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