Posts by Paul Tremlin

Understanding The Pitching Timeline

There’s  a question roaming around our facility that naturally comes up this time of year.  


Before we answer that, let’s define a couple terms (Throwing v Pitching). Throwing involves the development of arm strength, proper arm action, body mechanics, long toss, ballistic training, etc. Pitching involves throwing off a mound. What we aim to accomplish out of this article is to create a clear picture of what a pitcher should be doing at different times throughout the year. We feel the need to write this article due to the increasing number of youth and high school pitchers who are pitching year round.

After spending time considering our own playing experience at the Div. I and Professional Level, along with hours of research from some of the top throwing minds in the country we have an answer:


We do believe that a pitcher should be throwing throughout the majority of the year, however with different intent and focuses at different times. Here’s a quick example of why pitchers need to take time off.

Throughout a season, a pitcher’s arm external rotation will increase naturally. As the rotation increases, the rotator cuff takes on more stress. The posterior chain (back muscles) work less and start to lock up, applying most of the work to the rotator cuff. Taking time off after a season to regain your scapular muscle stregth and rotator cuff healing is required to keep a healthy arm for the upcoming off season and years to come. – Eric Cressey Performance

Here are some other points of why pitchers should take time off:

  1. They need to allow for any undetected low- grade injuries to heal. Throughout a season there will be injuries, some of them are right up front and some of them are the little tweaks that could add up to something much more if not rested properly. Taking time off will allow any of those tweaks and minor injuries to pass and get better rather than taking them into the off season where you should be increasing the workload.
  2. MLB pitchers take 1- 2 months off of throwing completely after a season. Pitchers at that level are a lot stronger and mechanically developed and they still need their rest because of the stress they put on their arms. Now, take a kid who is much more physically immature at 15-16 years old throwing 75-78 compared to a major leaguer throwing 90-92. The younger kid will endure far more damage on every throw then the MLB pitcher because the kid has not fully developed yet. Now, why would that younger kid throw and pitch all year round if the stress on his arm is more than the MLB pitcher? – Driveline Baseball
  3. Pitching year round will wear you out physically for the most part, but it also will affect you mentally as well. Giving yourself some time off of throwing and pitching allows you to regain mental focus, keeps you fresh, and most importantly will allow you to not get worn out and continue loving the game. 
  4. They need to build a foundation. One of the most important parts of being a healthy pitcher is having a strong foundation heading into the upcoming season. When you build a house and you don’t build the foundation up strong, that house will collapse and not last very long. Same goes with pitching. During the foundation period, pitchers should be focusing on arm strength, developing proper arm action, increasing body control, going through a long toss program, ballistic training, etc. 

So here’s the next question we normally get once we’ve established that pitchers should take time off.


To help explain our answer, please refer to the timelines below. Disclaimer, the timelines below are generic examples that we created to explain what a pitcher should be doing throughout the year. Keep in mind each pitcher’s needs and experience are different and can affect the timelines below.

Key Terms: T = Throwing Development, P = Pitching Development

As you can see, high school pitchers have a different timeline than youth pitchers. We recommend all high school pitchers take at minimum, 1 month off of total throwing and 4 months off of pitching, whereas youth pitchers should be getting 1.5-2 months off of total throwing and 4 months off of pitching. In a nut shell, we believe that pitchers need to take some time off of throwing (1-2 months depending on age) and pitching (4 months) following spring and summer ball. Following the initial 1-2 month period of rest, the most important part is making sure to progressively build the foundation of the arm through throwing development, NOT JUMP RIGHT ON A MOUND! 

What’s the expected result in better understanding and following a proper pitching timeline? A healthier arm that properly develops at the right time and will stay stronger through the course of a season. 



Ball Players Don’t Lift? 

bhIt is no secret in sport today that strength and athleticism are valued. Every sport sees the benefits that explosive training brings to their athletes, but ball players always seem to be a step behind.

The most common reasons are as follows…..

“Ball players should not lift weights”

“Working out is bad for my throwing arm”

And my favorite…..

“I don’t want to lose my flexibility”

Now, the debate on what ball players should and should not do will go on forever and I’m not here to solve that today, but what is happening is we are creating natural excuses for athletes to do nothing.

What has happened is we are creating a sport were skill is highly valued and strength is grossly undervalued. Most ball players see the value that their hitting or pitching lessons bring them, but as an instructor myself I will be the first to say that the athletes that see the best results with their skills are the ones that back it up with strength and conditioning. This is a big reason why at Turn 2 we have always been passionate about having an in-house strength and conditioning department. Ball players need that outlet. It is also a perk as an instructor to be able to point out weak areas in athletes and have a team of CFC coaches that I can collaborate with and know that those weaknesses are being attacked.

Here are a few major points that I see as an instructor in the cage and a coach on the field….

Quickness and Explosion – Whether it is making that quick first step to track down a ball, or legging out a triple, ball players need the explosiveness in their core and their legs to maximize each step. Good running form is great, but it needs to be partnered with strength.

Room for Error – Simply put, being stronger gives more room for error. The hitter that gets jammed, but still manages to muscle the ball out of the infield, or the pitcher that misses their spot, but because of the velocity, all the batter can do is foul the pitch off.

Flexibility The truth is that simply lifting weights will not all of the sudden make you look like a stiff body builder. A proper program will add strength while also INCREASING flexibility.

Injury Prevention I’ll go back to the excuse “Working out is bad for my throwing arm.” You know what is bad for your throwing arm? THROWING!! No one will tell you that throwing a ball overhand is a good thing to do for your shoulder and arm, but it is necessary to participate in the spot that we love. The best way to prevent injury to your arm or any other part of your body is to have a strong and athletic foundation and back it up with the best possible mechanics

Ability to Adjust I see this first hand as an instructor, the better the athlete, the higher their ability to repeat good mechanics and adjust to bad mechanics.

Mentality – My personal favorite, there is something to be said for the mentality of the athlete that works hard either on the field or in the cage AND works hard in the gym. Getting through that high intensity workout not only makes a physically stronger athlete, but a mentally stronger athlete. Those players have more blood, sweat, and tears invested in their sport. They are much more capable of stepping up in big situations and handling adversity when it happens.

Overall, athletes need to value their strength and athleticism just as much as they do their mechanics. No more excuses! Get out there and get to work and get the most out of what you have!

Coach Fair

Turn 2 Baseball