The Overhead Athlete's Edge

Dear Readers,

The baseball season may be over, but your journey as an athlete isn’t. How you spend your offseason can make all the difference between heading into next season stronger, faster, and healthier…or sidelined with injury and frustration. Whether you’re a player, parent, or coach, understanding the right steps to take after the final out is pivotal. This month in The Overhead Athlete’s Edge, I break down the offseason approach I’ve refined over a decade of guiding pros through recovery and rebuilding. We will discuss exactly what youth baseball players should do after the season ends, from essential rest periods to smart training strategies and surprising off-field habits that can boost performance. Ready to set yourself up for success? Let’s dive in.

The Recovery

One last out, and just like that—the season’s over. The question becomes: what’s next? 

Step One. Take Time Off. Seriously.

The Pitch Smart guidelines don’t just recommend rest—they demand it. Overhead throwing stresses the shoulder, elbow, spine, and growth plates. Give the body the break it deserves.

 Recommended Time Off from Throwing:

This means no pitching, long toss, or showcases. Your future self will thank you.

Arm Health Check: Did you battle elbow or shoulder pain this year? Don’t hope it “just goes away.” Get evaluated by a sports physical therapist who specializes in arm care.

Playing Summer Ball? Then rest is over. You’ll need to jump back into training—with a plan. Think smart and systematically.

The Rebuild

Once you’ve taken the recommended time off, it’s time to rebuild a foundation for next season. Here’s where to start (assuming you are pain/injury free):

• Begin a structured strength and conditioning program focused on movement quality and durability. When I was working in the big leagues, I was impressed by how intense the pros would work out in the off-season. They knew this was the time for them to make their gains. This was when they made their body resilient for the day in, day out grind of 162 games in a season. They would gradually ramp up, hit their maxes, then deload as their season got closer. Knowing when and how to program explosive activities is key here. If you are in Southern California, check out Nyck Romero at the House of Power for your off-season strength training programs.

• Start or resume your arm care routine, including mobility and band work. You have got to take care of your throwing arm, and understand the differences that distinguish a strengthening routine from your “arm care.” If you need guidance, take a look at my blog for some ideas, or check out my comprehensive Individualized Arm-Care Programs designed by me, Dr. Sam.

• Work with a pitching and/or hitting coach to refine technique.

• Get some swings in the cage to rebuild rhythm and timing.

• Incorporate fielding practice to stay sharp defensively.

• Gradually build up your throwing program to recondition the arm and avoid setbacks. Time your throwing program so that you are finishing a week or two before your team gets together for practice.

Non-Baseball Training Ideas for the Offseason

The offseason is also the perfect time to build athleticism and maturity off the diamond:

• Go watch the big leaguers play—not just on TV, but in person if you can. Study how pros carry themselves between pitches, in the dugout, during warmups, and under pressure. There’s a lot more to learn than just mechanics.

• Break down your own game film and identify areas for improvement. Don’t be too hard on yourself, just realistic.

• Set personal goals for the next season (technical, mental, and physical).

• Try yoga, Pilates, barre, meditation, or mindfulness practices. Yes, seriously -they help with mobility, balance, control, breathing, and recovery.

• Optimize sleep, recovery, and nutrition. Learning how to cook was a gamechanger for me, personally. What you put in your body matters, and if you cannot cook a basic recovery meal you will often find yourself reaching for what is convenient in your cabinets, and that’s not usually a good thing. Keep in mind that just one night of sleep deprivation results in an 18% decrease in protein synthesis, a 21% increase in cortisol (prolonged high cortisol levels lead to muscle breakdown), and a 24% reduction in testosterone. This is one of my favorite tidbits to teach youth athletes. For more info on sleep and recovery, click here.

• Play other sports to become a more versatile athlete:

  • Boxing to improve hand speed and coordination

  • Basketball for explosiveness and agility

  • Soccer for endurance and footwork

• Go on walks, hikes, or bike rides to decompress and stay active.

• Pick up a new hobby or skill outside of sports.

• Take a leadership or mindset course to build confidence and communication.

• Volunteer locally to give back and stay grounded.

Technique Spotlight: Focus on Off-Season Recovery

If your season just wrapped and your body feels the toll of long practices, heavy lifts, and hard-fought games, this 30-minute yoga session is exactly what you need. Designed specifically for those who push their limits like athletes, weightlifters, CrossFitters, and power athletes, it is a perfect way to reset your body, restore mobility, and ease the stiffness that builds up over time. Give this a shot and try to make it a part of your weekly offseason routine.

No excuses if you have the summer off from school!

Success Story: Overcoming Adversity

This past week, I had the chance to work with Ayden, a talented college pitcher who just wrapped up his spring season and came in with nagging low back pain. After a thorough assessment, we were able to identify key mobility restrictions in his thoracic spine and hips. He lacked hip flexion on his lead leg, so when he would lift his leg to initiate a pitch, he would compensate through his SI (sacroiliac) joint, contributing to a repetitive cycle of altered movement mechanics, thus causing him pain. We created a personalized mobility and strengthening plan that not only helped relieve his pain but also set the foundation for a strong, healthy offseason. With a clear roadmap in place, Ayden is now moving better and is fully prepped to take on his summer baseball schedule with confidence.

Ask the Expert: Your Burning Questions Answered

Have questions about optimizing performance or preventing injuries in overhead throwing athletes? Send them our way, and I’ll provide expert answers in the next issue. Whether you're curious about shoulder mechanics, pitch count management, or recovery strategies, we're here to provide guidance and support.

Stay Connected: Join Our Community

Connect with our vibrant online community of fellow overhead athletes, coaches, and sports enthusiasts by giving us a follow on Instagram @TheTrainingRoomOC. Share your experiences, seek advice, and stay updated on the latest developments in sports performance physical therapy for overhead athletes. Together, we can elevate our performance and achieve new heights in our respective sports.

Closing Note:

The offseason is where real gains are made. It's also where injuries are prevented. Take rest seriously, move with intention, and surround yourself with professionals who understand the balance between development and durability.

So let’s breathe, recover, and gear up for your best season yet.

Best regards,

Dr. Sam

www.TrainingRoomOC.com