Arm Care Protocol
Jaeger-based arm care system for catcher longevity
10-12 min
Pre-Throwing
15-25 min
Long Toss
5-10 min
Post-Throwing
Core Principles
For catchers, arm health is career longevity. This protocol is based on the Jaeger Sports arm care system combined with additional exercises for catcher-specific demands.
- Prevention > Rehabilitation — Taking care of your arm prevents injuries
- Daily Consistency — Arm care is a DAILY habit, not occasional
- Prepare to Throw, Recover from Throwing — Both are essential
- Listen to Your Arm — Soreness is normal, pain is not
The Complete Arm Care System
| Component | When | Duration |
|---|---|---|
| Pre-Throwing | Before any throwing activity | 10-12 min |
| Long Toss | Throwing program | 15-25 min |
| Post-Throwing | After throwing | 5-10 min |
Pre-Throwing Routine (10-12 min)
Complete this EVERY TIME before throwing.
Step 1: Arm Circles (2 min)
Prepare the arm and shoulder for J-Bands and throwing.
| Exercise | Reps | Notes |
|---|---|---|
| Small arm circles forward | 20 | Gradually increase size |
| Small arm circles backward | 20 | — |
| Large arm circles forward | 20 | Full range of motion |
| Large arm circles backward | 20 | — |
| Windmills (alternating) | 20 | — |
Purpose: Increase blood flow, range of motion, warm up rotator cuff
Step 2: J-Bands / Resistance Band Routine (8-10 min)
The 11-step J-Bands routine targets the rotator cuff and surrounding muscles.
Equipment: J-Bands (Jaeger Sports) or similar arm care bands
| # | Exercise | Position | Action | Reps | Cues |
|---|---|---|---|---|---|
| 1 | Bilateral External Rotation | Arms at sides, elbows bent 90° | Rotate forearms outward against band | 15-20 | Keep elbows at sides, squeeze shoulder blades |
| 2 | Bilateral Internal Rotation | Arms at sides, elbows bent 90° | Rotate forearms inward against band | 15-20 | Control the motion, don’t let band snap back |
| 3 | Forward Raises | Arms at sides, band under feet | Raise arms forward to shoulder height | 15-20 | Thumbs up, control the movement |
| 4 | Lateral Raises | Arms at sides, band under feet | Raise arms out to sides to shoulder height | 15-20 | Slight bend in elbows, don’t shrug |
| 5 | “Y” Raises (Scarecrows) | Arms at sides, band under feet | Raise arms diagonally forward to form “Y” | 15-20 | Thumbs up, slight bend in elbows |
| 6 | Reverse Flyes | Slight hinge forward, band in front | Pull band apart, squeezing shoulder blades | 15-20 | Squeeze at end, control return |
| 7 | High Pulls | Band anchored at waist height | Pull toward face, external rotate at top | 15-20 | Similar to face pull, elbows high |
| 8 | External Rotation at 90° | Elbow at shoulder height, bent 90° | Rotate forearm up against band | 15 each arm | Keep elbow still, rotate only forearm |
| 9 | Internal Rotation at 90° | Elbow at shoulder height, bent 90° | Rotate forearm down against band | 15 each arm | Control the motion |
| 10 | Scapular Squeezes | Arms forward, band stretched | Pull band apart by squeezing shoulder blades | 15-20 | Focus on scapula movement |
| 11 | Sword Pulls (Shoulder Diagonal) | One hand low (opposite hip), one hand high | Pull in diagonal “sword draw” pattern | 12-15 each | Full range, control |
Long Toss Program
Philosophy
Long toss builds arm strength, endurance, and prepares the arm for game-intensity throwing. The Jaeger method involves two phases:
- Stretching Out Phase — Increasing distance with arc
- Pull-Down Phase — Coming back in with game-intensity throws
Stretching Out Phase
| Distance | Throws | Focus |
|---|---|---|
| 30 feet | 8-10 | Get loose |
| 60 feet | 6-8 | Smooth mechanics |
| 90 feet | 6-8 | Add some arc |
| 120 feet | 6-8 | Higher arc |
| 150 feet | 4-6 | Near max arc |
| Max distance | 4-6 | As far as arm allows with arc |
Key Points: Each throw should feel LOOSE, not forced. Use natural arc—don’t try to throw line drives. Build distance gradually over weeks. Stop if arm feels tight or fatigued.
Pull-Down Phase
After reaching max distance, work back in:
| Distance | Throws | Focus |
|---|---|---|
| 120 feet | 4-6 | Bring arc down |
| 90 feet | 6-8 | Increasing intensity |
| 60 feet | 6-8 | Game-like throws |
| 45 feet | 4-6 | Near max intent |
Key Points: Throws get progressively harder (more intent). Focus on driving through the ball. Should feel strong and loose, not tight.
Long Toss Progression (Intermediate Level)
| Week | Max Distance | Total Throws |
|---|---|---|
| 1-2 | 120 feet | 50-60 |
| 3-4 | 150 feet | 50-60 |
| 5-6 | 180 feet | 55-65 |
| 7-8 | 200+ feet | 55-65 |
| Maintenance | Max comfortable | 45-55 |
Catcher-Specific Throwing
Throw-Down Mechanics
Key Components:
- Quick exchange (ball transfer)
- Short arm action (quick release)
- Explosive hip drive (power from crouch)
- Accurate release point
Throw-Down Practice Schedule
| Phase | Frequency | Volume |
|---|---|---|
| Offseason | 2-3x/week | 10-15 throws |
| Preseason | 3-4x/week | 15-20 throws |
| In-Season | As needed | 5-10 throws |
Never throw down when arm is fatigued.
Pop Time Breakdown
| Component | Target | How to Improve |
|---|---|---|
| Receive/Exchange | 0.6-0.8 sec | Drills, repetition |
| Throw | 1.2-1.4 sec | Arm strength, mechanics |
| Total | <2.0 sec | All of the above |
Post-Throwing Recovery (5-10 min)
Immediately After Throwing
| Activity | Duration | Notes |
|---|---|---|
| Light band work | 2-3 min | 10 reps each: internal/external rotation |
| Ice (if needed) | 15-20 min | Only if arm feels stressed |
| Static stretches | 3-5 min | See below |
Post-Throwing Stretches
Sleeper Stretch
- Lie on throwing side
- Arm at 90 degrees in front
- Use other hand to gently push forearm toward floor
- Hold 30 seconds
- Targets: Posterior shoulder
Cross-Body Stretch
- Pull throwing arm across chest with other arm
- Hold 30 seconds
- Targets: Posterior shoulder, rotator cuff
Doorway Chest Stretch
- Forearm against door frame
- Lean through doorway
- Hold 30 seconds each side
- Targets: Chest, anterior shoulder
Lat Stretch
- Grab overhead object (bar, door frame)
- Lean away, feeling stretch in lat
- Hold 30 seconds each side
- Targets: Lats, shoulder
The Thrower’s Ten (Strength)
These exercises build shoulder strength and should be done 2-3x per week in addition to daily band work.
| # | Exercise | Sets x Reps | Notes |
|---|---|---|---|
| 1 | External Rotation (side-lying) | 2x15 | Light DB |
| 2 | Internal Rotation (side-lying) | 2x15 | Light DB |
| 3 | Prone Y | 2x12 | On bench, light DB |
| 4 | Prone T | 2x12 | On bench, light DB |
| 5 | Prone W | 2x12 | On bench, light DB |
| 6 | Diagonal Lift | 2x12 each | Low to high pattern |
| 7 | Push-up Plus | 2x12 | Regular push-up + scap protraction |
| 8 | Elbow-on-Knee External Rotation | 2x15 each | Light DB |
| 9 | Standing Row | 2x15 | Band or cable |
| 10 | Bicep Curl | 2x12 | Light-moderate DB |
Weekly Throwing Schedule
Offseason (Building)
| Day | Activity |
|---|---|
| Monday | Long toss — full program |
| Tuesday | Rest or light catch |
| Wednesday | Long toss — shortened |
| Thursday | Rest |
| Friday | Long toss — full program |
| Saturday | Position-specific throwing |
| Sunday | Rest |
Preseason (Peak)
| Day | Activity |
|---|---|
| Monday | Long toss + throw-downs |
| Tuesday | Light catch only |
| Wednesday | Long toss |
| Thursday | Rest or light |
| Friday | Position-specific + throw-downs |
| Saturday | Practice/Game |
| Sunday | Rest |
In-Season (Maintenance)
| Day | Activity |
|---|---|
| Game Day | Pre-game warm-up only |
| Day After Game | REST — no throwing |
| 2 Days After | Light long toss |
| Mid-Week | Moderate throwing |
| Pre-Game Day | Light catch + throw-downs |
Warning Signs
Stop Throwing Immediately If:
- Sharp pain in elbow or shoulder
- Numbness or tingling in arm/hand
- Inability to fully extend elbow
- Popping or clicking with pain
- Pain that increases during activity
See a Professional If:
- Pain persists more than 2-3 days
- Decreased range of motion
- Weakness that doesn’t improve with rest
- Any of the “stop immediately” signs
Injury Prevention Focus Areas
Shoulder Health
| Issue | Prevention |
|---|---|
| Impingement | Strong rotator cuff, proper mechanics |
| Instability | Scapular strength, posterior shoulder work |
| Overuse | Rest days, volume management |
Elbow Health
| Issue | Prevention |
|---|---|
| UCL stress | Gradual build-up, proper mechanics |
| Overuse | Monitor volume, adequate rest |
| Flexor strain | Forearm strength, warm-up |
Catcher-Specific Arm Care
Additional Challenges
- High throwing volume (games + practice)
- Quick release demand (less optimal mechanics)
- Crouched position (limits hip contribution)
Extra Protocols
| Exercise | Purpose | Frequency |
|---|---|---|
| Extra band work | Compensate for volume | Daily |
| Forearm strengthening | Support quick release | 2-3x/week |
| Hip mobility | Enable power from crouch | Daily |
| Core work | Stable base for throws | 3-4x/week |
Daily Arm Care Checklist
Before Throwing
- Arm circles completed (2 min)
- J-Bands routine completed (8-10 min)
- Arm feels loose and ready
After Throwing
- Light band work (2-3 min)
- Static stretches (3-5 min)
- Ice if needed (15-20 min)
- Hydrate
Weekly
- Thrower’s Ten exercises (2-3x)
- Full long toss session (2-3x)
- At least 1-2 full rest days
Off-Day Arm Care
Even on non-throwing days, do minimum arm care:
| Activity | Duration |
|---|---|
| Arm circles | 1 min |
| Light band work | 5 min |
| Shoulder stretches | 3 min |
This maintains blood flow and keeps the arm healthy.
Building vs. Maintaining Arm Strength
Offseason Goal: BUILD
- Longer long toss sessions
- Progressive distance increases
- Thrower’s Ten 3x/week
- Focus on mechanics improvement
In-Season Goal: MAINTAIN
- Shorter long toss sessions
- Consistent distance (don’t push for new max)
- Thrower’s Ten 1-2x/week
- Focus on recovery and readiness