Bridging from Off-Season to In-Season with Pitch Counts
Introduction:
One of the most dangerous times for pitchers is bridging from off-season to the first few weeks of in-season. From working in the rehab department the past few seasons, our biggest influx of pitchers was the first 4 weeks after spring training and the last 4 weeks of the season. Even a focused off-season throwing build up can be left to new uncontrollables such as role (reliever/starter), weather, and inconsistent schedules. In previous blogs, we have covered how to properly prepare for season, how to manage throwing workload and arm care in-season, and planning your off-season. This blog will be focused on bridging from off-season training mode to in-season demands.
So, why do most arm related injuries happen in the first few weeks of the season?
This is due to several factors including the following:
Poor off-season build up
Throwing more frequently with more intensity
Spiking in pitch counts
Spiking in “ups” or times you have to get back up and throw
Less days of recovery between high intent days
Playing a position that requires higher demand of throwing than a pitcher only
Read more below to learn how to avoid these situations.
Control What You Can Control
If you’re north of the GA state line, you’re going to be dealing with in-consistent weather the first 4+ weeks of the season. Not much you can do. The role that you have is also partially out of your control BUT we can do our due diligence by communicating with the coach so you can best prepare for days you pitch. As the weather changes, so does the schedule for practices and games. Adjust accordingly and be flexible but there isn’t much you can do with the factors above. Deal with it the best you can execute the daily plan with the hand your dealt.
Now, let’s work on things we can control.
Key pieces of advice:
Journal – Write down your thoughts, daily throwing plans, pitch counts in outings and bullpens, how you recover from each outing, and try to plan ahead.
Write down a routine. What is your prep, drill work, throwing, and arm care for a recovery day, light-medium, medium-heavy, and heavy day? Have a plan for each so you have something to work off and make adjustments when needed. Training without a plan is one of the biggest reasons for performance regression and health.
Manage your light days better. Recovery means recovery… work to recover. A no throwing day with lackluster mobility, prep, and arm care combined with poor sleep and nutrition isn’t a sustainable recovery day. A light throwing day should be that. Avoid the multiple catch sessions, high intent purposeless throws, and prepare before you throw.
Attack soreness - Maintaining mobility targeting deficiencies and “weak points” will help keep you from turning a deficiency into an injury.
More is not often better. Mental stress of competition, performance, and daily work takes its toll. Get what you need done efficiently and avoid adding to feel a sense of accomplishment.
Take your outside of baseball commitments seriously. Time management is a struggle during the season for everyone. It’s not too much of a surprise when the guys that stay locked into their routines on AND off the field are the ones staying consistent with performance and health. That being said, set your priorities and make sure you enjoy what you do for sports and who you are as a person.
Strategically Bridging to Season
This topic alone deserves a blog for each individual case but this serves as a instructional guide on what is important and how to adjust with the punches.
The key questions before finding solutions of how to bridge into season:
How much have you been built up to in a bullpen?
How many times have you faced hitters?
How many pitches in those live at bats?
How many “UPs” have you done in live at bats?
What is the expectation for pitch count from coaching staff in first outings?
Solving the problems above are different for every case. The guide below are educated and experienced suggestions from professionals on how to go from off-season to first games.
Getting Spring Season Started Standards for a HS level pitcher:
Add only 1 more up and/or 15-20 more pitches to the first game outing compared to your longest live at bats session in the off-season
Avoid more than 30 pitches in any inning
Minimum 4 days between outings if more than 3 “ups”
Minimum two days off for relievers if more than 25 pitches
If the goal is to be ready for 6+ innings or 100 pitches by playoffs, the add one “up” each outing as long as recovery is as expected.
If velocity falls off by more than 5% in an outing, end that outing ASAP. This would be an 85mph pitcher being at 80-81.
Getting Spring Season Started Standards for youth pitchers:
Add only 1 more up and/or 15-20 more pitches to the first game outing compared to your longest live at bats session in the off-season
Avoid more than 30 pitches in any inning
Minimum 5 days between starts if more than 3 “ups”
Minimum two days off for relievers if more than 25 pitches
Ages 12-14 Recommendations:
In an ideal world, kids between ages 12-14 should spend the first few outings around 30-50 pitches. While not all agree, we suggest that this age group be under 80 pitches per outing throughout the spring.
There is an argument for pitchers getting to 100 pitches after 5-6 outings building up each time but personal recommendation is to avoid it unless they are pitching “clean” innings and velocity is holding. Even then, not much good happens after 80 pitches for kids not driving a car yet unless they’ve been extremely well prepared.
Back to the personal recommendation, kids under 15 shouldn’t need to pitch back to back days. Fully understand that there are some special circumstances but looking at the bigger picture it is a bad idea. For example – if day 1 outing is under 15 pitches then day 2 can be 30 or less.
Ages 9-12 Recommendations:
Early in season, we recommend 30-40 pitches max with a build up to 60 over the next 2 outings. After that, under 80 pitches per outing. No reason they should be doing more than to sell out for a 12u trophy.
More kids should be learning how to pitch at this age and this gives them the opportunity to. We all understand the in the moment decision when a player is dominating or it’s a close game with your stud but it is just simply not worth it. If the standard is set, the it’s easier to understand. The problem isn’t the one single outing going over that mark. It is the principle that now it’s ok to go over 80 and that happens frequently throughout the course of the spring/summer season then we are putting the kid at way more risk.
If they have been safely built up to 70-75 pitches after 5-6 outings from a consistent off-season throwing program and routinely throw bullpens in-season, then there is an argument for consistently getting to 70-80 pitches in a game once per week. Anything other than that will not convince anyone looking out for the long-term health of kids' arms.
The most important component for youth pitching is to consistently play catch and ensure arm fitness stays the focus throughout the season. Throwing 3 days a week with one 75 pitch game mixed in on the weekend is a recipe for disaster. Consistent light-medium throwing 5-6 days a week one mid-week bullpen is a great place to start.
Workload Spikes
A workload spike is simply a big jump in throwing workload compared to your previous 7-14 days. An example would be this chart below:
This chart shows a starting pitcher working around his practice and game schedule in-season. The current schedule has set off days but the throwing workload consistency takes a hit. With 4 off days (0) in a matter of 8 days combined with 2 max days (10), the player is being put more at risk with these “spikes” and off days creating an inconsistent throwing workload.
This chart will be different for every player given role, impact, and schedule. The controllable part is getting a consistent routine to work around with your low, medium, and heavy days.
Recommendations to keep a balanced throwing workload knowing there will be several uncontrollable factors:
Keep your light days light
Light catch often better than no throw, but keep it light (add football if prefer)
Prep days are huge. Throw the day before you pitch!
Journal your throwing days
Recovery days are for complete recovery. Treat the body well.
Touch the slope often for skill development and consistency when not getting enough game reps.
Summary
Mark your key takeaways from the information above to give you the best chance to stay healthy and performing. Every level of athlete can benefit from a better in-season plan. You’ve earned the ability to be ready on opening day. Now, let’s make sure we keep that level of conditioning and skill development where it needs to be.
There is no magic pill as mentioned several times that each individual is going to be different. But, you are in control of the most important components which will ultimately put you in the best position possible.
Remember, there are no little things.