Kathy Ryan-Ceisel, PT MHS | Algonquin Sports PT

Overhead Throwing Expert-Athletic Edge and Wellness

As the high school and spring baseball season approaches, athletes must take the necessary steps to ensure they are physically and mentally prepared for peak performance. Proper preparation helps reduce injury risk, improve throwing performance, and maintain durability throughout the season. Many baseball injuries occur early in the season when athletes ramp up too quickly after the off-season. By focusing on nutrition, hydration, recovery, strength training, and proper throwing progression, players can enter the season healthy and ready to compete.

Here are 10 key areas every baseball player should focus on when preparing for the season.

Bring On the 2026 Baseball Season

Baseball places significant demands on the body. Players must manage throwing volume, fatigue, recovery, and overall athletic performance.

Taking a proactive approach to preparation can help athletes avoid common injuries such as:

• Shoulder pain

• Elbow injuries

• Hamstring strains

• Ankle sprains

• Overuse injuries from throwing

1. Nutrition: Fueling Baseball Performance

Proper nutrition is the foundation of athletic performance.

A well-balanced diet should include:

• Lean proteins

• Complex carbohydrates

• Healthy fats

• Whole foods

Recommended foods include:

• Lean meats and fish

• Whole grains

• Fruits and vegetables

• Nuts and seeds

Avoid foods that lead to energy crashes such as:

• Processed foods

• Fried foods

• Soda

• Excess sugar

  
  

Eat Breakfast

Athletes should never skip breakfast.

If an athlete cannot wake up 10–15 minutes earlier to eat, it becomes difficult to expect peak performance later in the day.

Each meal should include:

• Protein

• Carbohydrates

• Vegetables

• Fruit

Athletes may also benefit from a second breakfast or additional snacks on game day.

Pre-Game Foods (2 Hours Before Pitching)

Good options include:

• Banana with protein oatmeal

• Pretzels and string cheese

• Turkey sandwich with grapes

• Cottage cheese with carrots or celery

• Grilled chicken sandwich and apple

• Greek yogurt with berries

• Energy bar and orange

Pitchers and catchers burn significantly more calories than other players.

For example:

• A 183-lb pitcher burns roughly 900 calories in two hours of play

• An outfielder burns about 600 calories

Post-Workout Recovery Nutrition

Within 30 minutes after activity, athletes should aim for:

• 25 grams of protein

• 50 grams of fast-digesting carbohydrates

This combination helps reduce muscle breakdown and accelerate recovery.

Good post-workout options include:

• Peanut butter and celery

• Protein fruit smoothie

• Chocolate milk and banana

• Grilled chicken sandwich

• Hard-boiled eggs and cherries

• Jerky and grapes

• Deli meat and nuts

2. Hydration: Staying Ahead of Fatigue

Hydration is essential for:

• Endurance

• Muscle function

• Recovery

• Mental focus

Even mild dehydration can lead to:

• Muscle cramps

• Fatigue

• Decreased performance

Cold weather can also be deceptive. Thirst sensation decreases by approximately 40% in colder temperatures, which means athletes often drink less than needed during early spring games.

Daily Hydration Guidelines

Athletes should aim for approximately 90–100 ounces of fluid daily.

Recommended timing:

• 8–10 oz immediately upon waking

• 16 oz 1–2 hours before activity

• 20 oz electrolyte drink during competition

3. Sleep: The Key to Recovery and Injury Prevention

Sleep plays a critical role in:

• Muscle repair

• Hormone regulation

• Cognitive performance

• Injury prevention

Athletes should aim for 7–9 hours of sleep per night.

Studies show that athletes who average less than 8 hours of sleep are 1.7 times more likely to sustain an injury compared with athletes who sleep more than 8 hours.

Additional findings show that with each additional grade in school, athletes are 1.4 times more likely to have experienced an injury, highlighting the importance of proper recovery habits.

Tips to Improve Sleep

• Maintain a consistent sleep schedule

• Avoid screens before bedtime

• Keep the room cool and dark

• Limit late-night caffeine

4. Recovery: Listening to Your Body

Recovery should be treated as an essential part of training.

Helpful recovery tools include:

• Foam rolling

• Massage therapy

• Percussion devices (Theragun)

• Compression recovery systems (Normatec)

Active Recovery

Active recovery uses low-intensity exercise to promote circulation and healing.

Examples include:

• Light jogging

• Swimming

• Cycling

• Yoga

These sessions should be performed at 50–60% effort and focus on movement quality rather than intensity.

Mobility Training

Mobility is critical for baseball players, particularly pitchers and infielders.

Players should perform:

• Dynamic stretching before activity

• Static stretching after games or workouts

Addressing minor aches and pains early with an athletic trainer or sports physical therapist can prevent small issues from becoming larger injuries.

5. Hamstring Strains: A Common Early-Season Injury

Hamstring strains are common in baseball due to:

• Sprinting

• Explosive acceleration

• Sudden stops

Approximately 33% of injuries occur within the first two weeks of returning to sport.

Cold spring weather can increase injury risk. Players who come off the bench without a proper warm-up are especially vulnerable.

Hamstring injuries often take 4–6 weeks to fully recover.

Unfortunately, hamstring strains have a high recurrence rate, with studies showing 12–63% of athletes experience reinjury, particularly within the first month after returning to play.

6. Ankle Sprains and Their Impact on Throwing Performance

Ankle sprains account for about 15% of all sports injuries.

Spring baseball fields can be:

• Wet

• Uneven

• Slippery

Without proper rehabilitation, up to 40% of ankle sprains develop chronic symptoms, including:

• Pain

• Swelling

• Instability

• Recurrent injury

Research by Kibler and Chandler demonstrated that when there is a 20% decrease in energy generated from the legs and trunk, the shoulder and arm must increase rotational velocity by 34% to produce the same throwing force.

This means a simple ankle sprain can lead to shoulder or elbow problems if not properly treated.

7. Gradual Workload Progression

One of the biggest causes of early-season injuries is ramping up too quickly.

Athletes should gradually increase:

• Throwing intensity

• Throwing volume

• Practice workload

There is no reason for a player to throw 80 pitches in March and early April

Proper workload management early in the season supports long-term durability and performance later in the year.

Workload should consider:

• Total number of throws

• Throwing intensity

• Overall capacity over time

8. Bullpens: Building Pitching Endurance

Weather and scheduling can make bullpen work inconsistent during high school season.

Challenges include:

• Shortened outdoor practices

• Shared gym space with other spring sports

• Limited mound time

Additionally, pitchers may have different roles than during travel ball, such as:

• Starter

• Reliever

• Position player on non-pitching days

This can quickly increase stress on the arm.

Players should take ownership of their warm-up, bullpen routine, and recovery process.

9. Strength Training During the Season

Strength training should continue during the season, but the focus shifts to maintaining strength rather than building maximum strength.

Recommended Frequency

Pitchers may lift less frequently depending on their throwing workload

• 2–3 lifting sessions per week.

Training Focus

Key areas should include:

Lower Body

• Squats

• Deadlifts

• Lunges

Upper Body

• Pull-ups

• Rows

• Dumbbell presses

Core & Stability

• Rotational exercises

• Cable chops

• Planks

Shoulder Health

• Band exercises

• Rotator cuff strengthening

• YTWL exercises

Baseball athletes should aim for a 3:1 ratio of pulling exercises to pushing exercises.

Avoid:

• Excessive heavy eccentric lifting

• Excessive forearm training

• Overuse of push exercises such as bench press or push-ups

Workouts should last 45–60 minutes to avoid unnecessary fatigue.

10. Fatigue is the Enemy

Pitchers are 36 times more likely to sustain a shoulder or elbow injury when pitching through fatigue (American Sports Medicine Institute).

Signs of Pitching Fatigue

Watch for these warning signs:

• Upright trunk at ball release ("standing tall")

• Changes in arm slot

• Increased reliance on the arm rather than the lower body

• A drop in velocity (3–5 mph decrease)

• Missed pitches or poor pitch location

• Increased time between pitches

A large meta-analysis of 25 baseball studies found that pitching fatigue is directly associated with:

• Changes in pitching mechanics

• Decreased performance

• Increased injury risk

  
  

Preparing for a Healthy Baseball Season

Preparing for the baseball season requires a holistic approach that includes:

• Proper nutrition

• Hydration

• Recovery

• Injury prevention

• Strength training

• Gradual throwing progression

Athletes who prioritize these areas give themselves the best opportunity for a healthy, successful, and high-performing season.

Baseball Injury Evaluation and Sports Physical Therapy

If you have questions about:

• Arm care

• Shoulder pain

• Elbow pain

• Throwing mechanics

• Baseball performance training

Contact Edge360 Wellness.

📞 Call 224-505-EDGE🌐 Visit www.edge360wellness.com

Our clinic specializes in baseball and softball sports physical therapy, injury rehabilitation, and return-to-throw programs for overhead athletes.