Establish Healthy Routines

Playing only one sport too early can increase injury risk. Instead, players should aim to become well-rounded athletes. That means playing different sports, staying active, and building healthy habits both on and off the field.

Things like regular strength and cardio training, eating well, and getting enough sleep can make a big difference in a young athlete's performance and long-term health. Focusing on strength in the core and lower body, and working on overall flexibility is also important to long-term health and can help minimize injury risk.

Healthy routines help pitchers at all levels handle the demands of the game. To stay healthy and help prevent injury, pitchers should build good habits around throwing and recovery. Two key routines are:

1. A consistent throwing program -- This helps gradually build up the body's strength and prepare for game-time pitching.

2. An arm care routine -- Warming up before throwing, cooling down afterward, and doing exercises to keep the arm strong and healthy.

These simple habits can go a long way in helping pitchers stay healthy and ready to play.

Taking a break from pitching during the offseason is a smart way to let the body recover. But when the season starts again, it's just as important to slowly ramp back up and not jump in all at once.

Studies show that the elbow ligament called the "UCL" changes in response to workload versus rest. That's why players need time to build back arm strength, flexibility, and get their UCL "ready" to withstand the demands of pitching again.

Start with light throwing and slowly increase the intensity and number of pitches over several weeks. That gives the body time to adjust and helps prevent injuries as the season begins. Just like the pros have Spring Training to get ready, young players should also take the time to make sure they're ready for game competition.