Building A Durable Arm in the Off-Season

When the final out of the season is recorded, too many pitchers shut it down—or worse, jump straight into velocity work without building a solid foundation. The off-season is your golden window to create durability, increase velocity safely, and prepare the body for the demands of the next season.

Here’s how we approach building a durable, high-performance arm at URATBB.

1. Fix Imbalances First with ArmCare.com

Before any throwing or training begins, we start with an ArmCare.com strength and mobility assessment. This gives us precise data on the shoulder’s internal and external rotation strength, range of motion, and overall symmetry.

But arm strength is just one part of the equation.

At URATBB, we take it further by also establishing a full athletic performance baseline, including:

• Broad jump distance – to measure lower body power
• Sprint speeds (10–60 yards) – to track acceleration and max velocity
• Rotational medicine ball throws – to evaluate hip-to-shoulder energy transfer and rotational explosiveness

These tests give us a clearer understanding of how well a pitcher moves, how efficiently they generate force, and where they’re limited. It also allows us to identify red flags that could affect durability, deceleration, or throwing mechanics.

Once we have the data, every athlete receives a custom corrective and performance plan—starting with what they need most.

2. Build Arm-Friendly Strength with Bodyweight & Functional Training

Not every pitcher needs to jump into heavy weights right away. In fact, many young arms benefit more from bodyweight and functional strength training during the off-season. It’s about building usable strength in the right areas—without overloading joints or compromising mechanics.

We focus on:

• Core stabilization and anti-rotation
• Posterior chain activation
• Controlled push/pull movements
• Rotator cuff and scapular stability
• ArmCare.com custom shoulder training

Here’s a sample program for younger athletes to help get you started, just email us or fill out our intake form online and we will email it to you  

3. Prioritize Recovery as Much as Training

You don’t grow during the workout—you grow during recovery.

Our off-season plans include structured recovery built into every week:

• 90/90 Karaoke – 5 to 10 minutes
• Foam Roll – 7 to 10 minutes
• Marc Pro – 7 to 10 minutes

Combined with daily readiness tracking via ArmCare.com, athletes stay fresh, adapt faster, and reduce injury risk.

4. Start Throwing Intelligently

When it’s time to start throwing again, we never “just play catch.” Every throw has a purpose and is tracked using PitchLogic. This gives us live feedback on:

• Arm slot
• Velocity
• Spin efficiency
• Release timing
• Recovery workload

It allows us to ramp up smart, while also improving pitch shape and mechanics.

5. Train the Whole Athlete

A durable arm doesn’t exist in isolation—it’s part of a fast, explosive, and athletic body.

That’s why we integrate:

• Speed training for 10–60 yard sprints
• Agility and lateral movement drills
• Explosive medicine ball throws and jump training

This improves movement efficiency, boosts on-field athleticism, and supports long-term development.

Final Thoughts

Durability isn’t built in-season—it’s earned in the off-season.

The pitchers who stay healthy are the ones who treat this time seriously, fix imbalances, train smart, and recover even smarter.

If you’re ready to build a more durable, high-performing pitcher this off-season, let’s get to work.

Jordan@utahrotationalathletetraining.com