Willie M

Life Lesson #23: Off-Season Pitch Counts

Off-Season Pitch Counts

In Life Lesson #14, the topic of arm health was discussed relevant to a spring baseball season. There, a coach’s responsibility is to move pitchers through a structured throwing program, increasing pitch counts, building arm strength and developing stamina over the course of a 4-5 month spring season. This is not the case for the off-season months, where athletes should be allowed to rest and recuperate to ensure a healthy and strong arm for the following season. By significantly limiting off-season inning and pitch counts, coaches can allow room for growth without requiring a young arm to maintain a full throwing load.

The off-season is a time for pitchers to work on mechanics and mound fundamentals. Focus on creating efficient mound time developing an off-speed pitch, throwing inside to opposing batters, changing speeds and locations, etc. Outings should be limited to 35-55 pitches; enough to allow adequate mound practice time without wearing the arm down.

Keeping a yearly calendar in mind, a young athlete’s throwing load will increase significantly during the beginning months of the spring baseball season (Jan - Mar). Peak throwing loads are reached through the heart of the in-season months (Apr - Jun). A steady decline in workload follows during the summer and into the winter months. It is during these months where pitch counts are held much lower than the spring.

Winter league games and practices provide the opportunity to sharpen these skills in an environment fostering growth and progress. There is no need for an athlete to throw complete games in the winter or in an off-season tournament. Really, what good does it do? The arm cannot maintain a full throwing load throughout the year… it’s simply too much stress on growing muscles and joints. Keep pitch counts low and work mechanics. Leave the heavy throwing for the Spring!

Finally, remember that young arms need complete and total breaks as well. Good times to find 3-5 weeks for total rest are immediately following the spring season, as well as the end of the year.