By: Dr. Lucas Glomb, PT, DPT, OCS
When the baseball season ends, many athletes shift their focus away from structured training. But the offseason is exactly when smart, focused work can make the biggest difference — especially when it comes to shoulder and elbow health.
The difference between in-season and off-season programming is substantial. During the season, athletes are constantly throwing, hitting, and practicing — often several times a week. That volume of throwing puts significant stress on the rotator cuff, scapular stabilizers, and forearm/elbow muscles.
In-season, training has to be carefully managed to avoid overuse. It’s all about maintenance and recovery. But in the offseason, there’s more freedom to push intensity, build strength, and address any underlying weaknesses without the immediate demands of weekly games or practices. That’s what makes the offseason so valuable.
Key Concepts of Offseason Training vs In-Season Training
Below you can see the difference between offseason and in-season training
| Training Variable | Off-season | In-season |
| Intensity | Higher – goal is to build strength, power, and tissue capacity | Lower – focus on maintenance and avoiding overuse |
| Focus Areas | Correct imbalances, build strength, improve movement patterns | Maintain strength, emphasize recovery, manage fatigue |
| Training Goal | Focus on foundational movement patterns – squat, lunge, hinge. Build muscle, strength, and foundational movement patterns | Maintain function and prevent breakdowns |
Key Goals of Offseason Shoulder & Elbow Training
Here’s what smart offseason training should focus on:
- Build Rotator Cuff Strength
- Improve Scapular Control
- Strengthen the Forearm and and Grip
- Develop Total Body Strength and Power
Building strength, stability, and power directly translates to throwing harder and hitting further. These videos below outline exercises focused on these goals for the rotator cuff, scapula, and core/lower body.
Final Thoughts for Parents & Coaches
As a parent or coach, you play a key role in helping athletes stay healthy and improve. Make sure offseason training is specific to your sport, focused on form before load, and ideally guided by a professional who understands youth athlete development and the demands of throwing sports.
At Mend Physical Therapy, throwing specialist Lucas Glomb, a former collegiate baseball and football player, specializes in working with youth athletes to develop foundational strength, correct imbalances, and return to sport stronger than before. If you’d like help building an individualized offseason program for your athlete or team, we’d love to support you.
Questions? Want help building a smart plan this offseason?
Email: lucas@mendcolorado.com
Boulder, CO | 1-on-1 care with board-certified, Doctoral trained PTs
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