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Offseason Programming for Shoulder & Elbow Strength: A Guide for Parents and Coaches of Youth Baseball Athletes

June 5, 2025

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 VariableOff-seasonIn-season
IntensityHigher – goal is to build strength, power, and tissue capacityLower – focus on maintenance and avoiding overuse
Focus AreasCorrect imbalances, build strength, improve movement patternsMaintain strength, emphasize recovery, manage fatigue
Training GoalFocus on foundational movement patterns – squat, lunge, hinge. Build muscle, strength, and foundational movement patternsMaintain function and prevent breakdowns

 

Key Goals of Offseason Shoulder & Elbow Training

Here’s what smart offseason training should focus on:

  1. Build Rotator Cuff Strength
  2. Improve Scapular Control
  3. Strengthen the Forearm and and Grip
  4. 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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