Player Development - Baseball Arm Care - Arm Circles

The main reason we do Arm Circles as our first step in our Arm Care routine is to make sure we get some heat and blood-flow to the throwing specific muscle groups. It is the same philosophy as stretching your legs before you run. You would never sprint without stretching and warming up your legs, so you should never throw without preparing the arm for the act of throwing.

Arm Circle Routine consists of two sets:

  • Palms Down Going Forward
  • Palms Up Going Backward

Each set of the Arm Circle Routine Consists of nine checkpoints:

  • Small Circles -Quarter Circles -Half Circles -Three Quarter Circles -Full Circles
  • Three Quarter Circles -Half Circles -Quarter Circles -Small Circles
We will start with 8-10 reps at each checkpoint and taking a break between each set. Once players are paying attention on the proper form and implementing the Arm Circles correctly, we will hold a baseball in each hand during the exercise.

Take your time. Do Arm Circles correctly.