The Versatile Athlete Arm Care
The Versatile Athlete has created an arm care page for baseball & softball players. Incorporating these exercises into your weekly routine will improve shoulder flexibility & strength, resulting in healthy shoulders to keep you playing at your best.
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Daily Non-Negotiables
These are the most bang for your buck exercises to perform before games and practices.
‣ T Walks 3 min
Increases blood flow to the rotator cuff, improving shoulder readiness. A well-warmed shoulder allows for faster, more powerful, and accurate throws.
‣ Downdogs w/ T Rotations 2-3 sets of 4
Improves overhead mobility & stability - In fielding, athletes may be required to extend their arms overhead or dive for a catch. A stable shoulder absorbs impact and prevents injury.
‣ T’s, Bent T’s, Y’s 2-3 sets of 8
Strengthens the upper back and rotator cuff - Improves speed and distance when throwing.
Day 1 Exercises
We split up exercises you can do throughout the week to hit all the important muscle groups. These are intended to supplement the daily exercises. You can perform these any time of day.
‣ Shoulder taps 2-3 sets of 10 each
Improves shoulder stability - Reacting to throws and applying tags requires a stable base in the shoulder for quick, precise arm movements.
‣ Side plank leg raise 2-3 sets 20 sec. each
Strengthens core & hips - These muscles serve as the foundation for generating power in throwing and hitting
‣ Bat supination/pronation 2-3 sets of 10 each
Improves forearm strength - Helps generate wrist snap and bat speed, which contribute to hitting the ball with greater force and distance.
Day 2 Exercises
We split up exercises you can do throughout the week to hit all the important muscle groups. These are intended to supplement the daily exercises. You can perform these any time of day.
‣ Thread the needle + rotation 2-3 sets of 4 each
Improves thoracic mobility - Throwing and batting both rely on thoracic spine rotation to generate power. Limited mobility forces the lower back or shoulders to compensate, increasing injury risk.
‣ Prone external rotation end range lift off 2-3 sets 10 each
Improves rotator cuff stability & strength -This exercise stabilizes the shoulder joint during the late phase of throwing, particularly in the "cocking" phase (when the arm is pulled back before the throw). This helps control the shoulder, reducing the risk of injuries like rotator cuff tears or shoulder impingements.
‣ Quadruped wrist rockback 2-3 sets of 10 each
A flexible forearm ensures a secure grip on the glove or ball, improving performance in defensive plays
Day 3 Exercises
We split up exercises you can do throughout the week to hit all the important muscle groups. These are intended to supplement the daily exercises. You can perform these any time of day.
‣ Deadbugs 2-3 sets of 5 each
A strong core allows players to rotate their torso effectively, generating the necessary torque and speed for powerful swings
‣ Ulnar deviation 2-3 sets 10 each
For players who bunt, ulnar deviation is important for precise control of the bat
‣ Partner contacts & eccentric focused 2-3 sets of 10 each
Throwing generates high forces when decelerating the arm after the ball is released. The muscles help slow down and control the arm’s motion, reducing the risk of shoulder injuries such as rotator cuff tears or labral damage
Stretching and Mobility
Check out this video for a quick demonstration of the stretches.
Lower Body Stretching Strap Series - 10min
Hold the stretch position for at least a minute on each leg.
‣ Hamstrings
‣Adductors(inner thigh)
‣Glutes
‣ Figure 4
‣Quads
Check out this video for a quick demonstration of the mobility movements.
Mobility Routine - Whole Body
Complete 2 sets of 5 reps per each exercise:
‣ 90/90 Fwd Lean
‣ 90/90 Internal Rotation
‣ 90/90 External Rotation
‣Shinbox
‣Ankle Mobility w/ Hamstring
‣ T-Spine Rotations
‣Deadbug Angels
‣Thread the Needle w/ Rotation
Prehab Exercises
Check out this video for a quick demonstration of the shoulder exercises.
Mini Band - Shoulder Exercises
I-Raise: 3 x 10
Keep Tension on the band during the whole movement
Shoulder External Rotation: 3 x 12
Plank 3-Way Taps: 3 x 8ea
Do all three directions together.
Band Row: 3 x 15
Keep tension on the band when the arms are straight
and try to pull them apart more as you row back.
Steering Wheels: 3 x 10ea
Keep tension on the band as you slowly rotate your arms in front of you.
Wall Supported Semi-Circles: 3 x 12ea
Check out this video for a quick demonstration of the mini-band exercises.
Mini Band - Hip Exercises
Knee Drive: 3 x 12ea
Slow and controlled knee drives for each rep
Band Lat Walk: 3 x 15ea
Keep tension on the band throughout the exercise, focusing on
keeping the knees and ankles from collapsing inward
Monster Walk: 3 x 30ea
Each(ea) for this exercise means 30 steps forward and 30 steps backward
Band Hip Bridge: 3 x 12
Seated Str Leg Lift: 3 x 10ea
Mini Band - Ankle Exercises
Inversion: 3 x 15ea
Penguin: 3 x 20ea
Put the band on your feet. Spread your feet past shoulder width. Rock side to side, picking up one foot at a time while resisting against the band.
Eversion: 3 x 15ea
Plantarflexion: 3 x 15ea
Dorsiflexion: 3 x 15ea
Lacrosse Ball Exercises
Lax Ball - Back/Shoulder Exercises
Targeting the low back muscles: Click Here
Targeting the back of the shoulder and lats: Click Here
Targeting the mid-back muscles: Click Here
Lax Ball - Foot/Ankle Exercises
Targeting the muscles in the foot: Click Here
Targeting the Calf Muscles: Click Here
