Arm-Care Starter Routine

What this guide is

Arm injuries in young athletes rarely come from one bad throw — they come from skipped preparation, poor recovery, and too much volume with too little strength underneath it. This routine gives you a simple, coach-built system: how to prepare before throwing, recover after, and strengthen on off days, plus a printable daily checklist and the red flags every parent should know.

What's inside

• The three phases of a healthy arm: prepare, recover, strengthen
• A printable daily prep checklist
• Off-day strengthening priorities
• The red flags that mean it's time to rest or see a pro

How to use it

1. 1Print the checklist and run through it before every throwing session.
2. 2Build the off-day strength work into 2–3 short sessions a week.
3. 3Treat soreness as normal — but never push through pain.
4. 4Pair it with an M4P assessment for a throwing plan built for your athlete.