How to Best Build-Up & Condition an Arm from Scratch

There are many different ways to prepare your arm prior to throwing. Please be sure that whatever you do, your arm is always warmed up and prepared thoroughly prior to throwing each day. The same applies to post throwing arm care. You will find some great information regarding pre/post throwing routines from Nolan Rappé below.

Arc & Massage Throwing

The single most important aspect of any type of Throwing Progression or Build-Up starts by establishing an optimal base. The best way to build a base is to make “low intent” throws, or what we call “massage throws” from the onset and then slowly and progressively, add more volume and distance over time. Massage throwing implies that you are throwing with freedom, relaxation, and effortlessness – all of which allow the arm (body and mind) to best adapt to adding more load, gradually, without being “shocked”.

The best way to ensure that you are throwing in this manner is to throw the ball with “arc” from the onset. Arc throwing provides a number of vital benefits, including relaxation in the arm, body and mind, a gradual increase of range of motion, feel (proprioception), and athleticism.

The combination of “massage throwing” with “arc” allows the joints, ligaments and muscles of the arm to “warm-up” and be “pliable” in the most optimal way – slowly, surely, freely, naturally, and progressively. And concurrently, this type of throwing not only allows the body to open up freely and progressively, but it frees up the mind.

Additionally, as you begin to introduce more distance by throwing in this manner (what we call the Stretching Out Phase), eventually, as you make your way back to your maximum distance, and your arm is fully stretched out, you are in the most optimal position possible to make higher intent throws (Pulling-Down much later on in the Throwing Schedule) on the way back into your throwing partner in the safest manner possible.