# Ryan Freeman - Toronto Baseball Youth Development Coach


## Posts

### 10 Things To Expect In Our 10U Season

It’s a tremendous privilege to coach a 10U Rep team for Bloordale Baseball in the 2026 season. Working with young athletes eager to learn the game is both exciting and rewarding. At the same time, it carries real responsibility for coaches and parents alike, since early experiences often shape how long players stay in the game—and how much joy they take from it.



With those things in mind, here are 10 thing you can look forward to in our upcoming 10U season.




Train for the big field



Accountability



Baseball must be fun!



Competitive development



Emphasis on arm care



Skill diversity



Age-Appropriate use of technology



Driveline Certified coaches



The best indoor training program



Failure-free environment




Training for the Big Field



If players are going to enjoy a long a productive youth baseball experience, they need to train with the big picture in mind. More than in any other sport, the baseball playing environment expands rapidly from 10U to the full 14U field. Our 2026 players are just 4 years away from playing on the same size bases and pitching distance that the pros use. "Just throw strikes" and "just make contact" don't cut it with 90-foot bases and 60-foot pitching. Our training and development plan at 10U is designed with the big field in mind, so our players are fast enough and strong enough to thrive at 14U.



Accountability



Playing as part of a team is the best way to learn the life skill of being accountable to others. In age-appropriate ways, we encourage our team to play for each other, support each other, and be accountable to each other. That includes arriving on time, being prepared, encouraging teammates, and putting in the work to get better for your team.



Baseball IS Fun!



I mean ... if baseball isn't fun, why are we doing it? Yes, it's full of life lessons and opportunities for maturing and bonding and all that important stuff. But it's a game. The game must be fun, and players learn better when practices are fun. We talk a lot about development, growth, and learning through failure, but we also - coaches and parents - need to create an environment where 10-year-old players get to have fun along the way...



Competitive Development



... which leads us to the idea of competitive development. Yes, drills are important for learning some skills. But drills without purpose are just monotonous. Drills with an element of friendly competition, however, somehow appear a lot more like play with the added benefit of serious growth. 



Emphasis On Arm Care



Arm injuries are an epidemic in baseball, and sadly most injuries in teens and adults can be traced back to overuse and poor training during the youth baseball years. As an older coach with a torn rotator cuff, and a college pitcher in his 20s who never had an arm injury, we know the value of arm care and we know it starts now. There are few things were more fanatical about than a proper warm-up and workload management. This is how you build strong, healthy arms that can play and pitch for years without pain! 



Skill Diversity



The more versatile you are, the more valuable you will be to your team - and the better your chances for earning playing time when you get older. Our approach aims to balance the focus required to learn any baseball position well with the necessity of playing multiple positions. Everyone will learn to pitch, everyone will get training as a catcher, and all players will learn transferable infield and outfield skills.



Age-Appropriate Use of Technology



It's 2025, and we have to accept that "eye-dar" is no longer a good enough measure of a player's skills. At the same time, investing in a bunch of expensive high-tech options for 10-year-olds is wasteful of time and money. So much of baseball development at this age comes down to "move faster" and "get stronger", so we'll use tech like Blast bat sensors to track bat speed development and adapt each player's training accordingly. Radar guns are used to establish a personal baseline and measure progress. Every kid these days knows all about levelling-up, and this is the kind of data they can appreciate!



Driveline-Certified Coaches



In addition to all the requisite provincial NCCP courses, over 20 years of coaching (Ryan), and experience as an Elite and US College player (Wes), our coaching staff will all be certified through the Driveline Youth Baseball Development program. Driveline is the leading edge baseball training organization in the world, and this training ensures that our staff is up to date on the latest best practices for coaching young athletes toward long playing careers.



The BEST Indoor Training Program



Without a doubt, the best team training facility and program available is The Baseball Zone. Our team will train weekly from January through April at the TBZ facility in tandem with their experienced coaches. Each week, we'll spend an hour on a customized hitting program, and an hour on pitching or fielding. We'll also spend another night each week working on small skills and Baseball IQ.



Failure-Free Environment



Baseball teaches us how to define success and failure in our lives. Real failure is found in not growing, not trying. Success is executing your plan with your full effort. And growth comes through pushing the limits of what you can do right now. We encourage our players to try more, reach farther, take risks. No one ever made a game-saving diving catch by playing it safe all the time! Work hard, give your best, get better, try again - that's how we get better at everything in life! And that's why the mantra for our team is "Next Pitch!"



Want to join us?



If this sounds like the kind of team and environment you want for your 2016 player, please join us for the 10U Bloordale Baseball tryouts on Sept 6th and 7th (you must register in advance, there is no tryout fee).

### Coaching Young Athletes with ADHD and Autism

[et_pb_section fb_built="1" theme_builder_area="post_content" _builder_version="4.27.4" _module_preset="default"][et_pb_row _builder_version="4.27.4" _module_preset="default" theme_builder_area="post_content"][et_pb_column _builder_version="4.27.4" _module_preset="default" type="4_4" theme_builder_area="post_content"][et_pb_text _builder_version="4.27.4" _module_preset="default" theme_builder_area="post_content" hover_enabled="0" sticky_enabled="0"]As youth sports coaches, we often encounter players who march to a different beat. On the surface, a child’s distractibility or emotional outburst might look like simple misbehaviour. In reality, many kids have learning and attention differences – like ADHD or autism – that impact how they learn and behave on the field. As a coach, understanding these neurodivergent athletes and adapting your approach can make all the difference in creating a fun, inclusive team environment.
It's important to be able to recognize when a player may be struggling due to a learning difference (versus willfully “acting out”), and employ practical strategies to support and encourage them. We also need to talk with parents – even those who may not yet recognize or accept their child’s needs.
Recognizing Learning Differences vs. Misbehaviour
It’s not defiance – their brains just work differently. A key step is understanding that behaviours stemming from ADHD or autism are not willful disobedience. As one autistic advocate notes, “Too much sensory input can be overwhelming, and our response to being overwhelmed is often seen as misbehaviour, but it is, instead, a coping mechanism”. In other words, a child who shuts down or acts out during a noisy, chaotic practice might be trying to cope with sensory overload, not intentionally causing trouble.
Consider common scenarios: the outfielder who can’t stay focused and starts playing in the dirt during long waits, or the teen who talks back when given multi-step instructions. These could be signs of ADHD – characterized by distractibility, impulsivity, and trouble with sustained attention – rather than laziness or disrespect. In fact, ADHD-related developmental delays in self-regulation and working memory can make following complex plays or waiting their turn especially challenging. Likewise, an athlete on the autism spectrum might avoid eye contact or resist a change in routine not because they’re “difficult,” but because they genuinely struggle with social cues and unexpected transitions.
Look for patterns and context. How can a coach distinguish misbehaviour from a potential learning difference? Start by observing when and where the child has difficulties. Do they consistently melt down when plans change suddenly (a hallmark of ASD), or lose focus during lengthy drills (common with ADHD)? Are they easily overwhelmed by sensory stimuli – covering ears at loud noises, squinting in bright lights – which can trigger behaviours that seem odd to others? Do they take figurative language literally (“steal second base” might confuse a literal thinker) or struggle to process a string of verbal instructions? These patterns suggest an underlying processing difference rather than intentional rule-breaking.
Above all, assume positive intent. Virtually all kids want to do well and fit in with the team. As the Own Beat Athlete project (which supports “differently wired” athletes) puts it: These kids want to do well. Their wiring just gets in the way sometimes. They can’t simply “try harder” to overcome neurological differences any more than a blind athlete can will themselves to see. Recognizing this truth is crucial – it shifts our mindset from punishment to support.

Quick Stat: Roughly 1 in 54 children is on the autism spectrum, according to the CDC, and an estimated 10% of young athletes have ADHD. In a typical youth team, it’s likely at least one player has a learning or attention difference (diagnosed or not). Be prepared to meet a variety of needs.

Effective Strategies for Coaching Neurodivergent Athletes
Every child is unique, so coaching strategies aren’t one-size-fits-all. However, the following approaches have proven effective for athletes with ADHD, ASD, and related learning differences. These techniques also tend to benefit all players by making practices more engaging and clear.


Keep instructions clear and concise. Use simple, concrete language and short sentences when giving directions. Kids with ASD or ADHD can struggle with processing lengthy or abstract explanations. Avoid figures of speech, sarcasm, or idioms that might be taken literally or cause confusion. For example, instead of saying “Let’s knock it out of the park today!”, say “Let’s do our best.” Check for understanding by asking the player to repeat the key point back to you.


Break tasks into smaller steps. Rather than giving a sequence of instructions all at once (“Field the ball, then step and throw to first in one motion…”), break it down. Have the player practice one step at a time – e.g. first focus on fielding the ball cleanly. Once they get that, add the next step. Chunking skills into bite-size pieces helps kids who have trouble with memory or sequencing. As Patricia Barnes (an autistic parent and writer) notes, being asked to process too many steps at once is hard – it’s more effective to demonstrate an action and build up gradually. This method sets them up for success and reduces overwhelm.


Use visual aids and demonstrations. Many neurodivergent learners are visual or kinesthetic learners. Show them how to do a drill rather than only explaining it verbally. You might create a simple picture schedule or storyboard of the practice routine, or use cones/markers on the field to visually map positions. During explanations, physically demonstrate the skill (or have a teammate demo) so the athlete can see what to do. Visual cues like diagrams, flashcards for plays, or colored markers on bases can reinforce understanding. If a player struggles to remember roles or rules, consider sending a follow-up text or handout to parents recapping key points – backing up verbal instructions with written or visual reminders can aid their memory.


Provide structure and routine, but prepare for changes. Youth with autism in particular thrive on routine. Try to keep a consistent practice structure (e.g. warm-up, then drills, then a scrimmage) and let players know the schedule. Post or announce the agenda at the start. When a change is unavoidable (say, you plan to scrimmage before drills one day), give a heads-up: “After warm-ups today, we’ll do batting practice before fielding practice, unlike our usual order”. Advance warning of transitions helps kids who feel anxious when things deviate from the norm. Using transition prompts is a great technique: e.g. “In two minutes, we’ll finish water break and start a new drill” (and then a reminder at 30 seconds left). This prepares athletes for the shift and can prevent frustration or meltdowns.


Incorporate variety and movement. Long lectures or monotonous drills are tough for any kid – and especially for those with ADHD. Plan practices to be active and engaging from the get-go. One tip from ADHD coaching experts: start with movement rather than a long chalk talk. For instance, begin with a fast-paced warm-up game or a fun drill to grab their attention. Keep them moving; minimize idle standing in line. If you see a child getting bored or fidgety during a slow point, offer an alternative task to channel their energy. A coach at Woodburn Pediatric’s clinic suggests having backup activities ready for times when a player would otherwise be waiting around. That might be as simple as having them practice tossing and catching on the side, or giving them an “assistant” role (like helping track scores, setting up cones, etc.) so they stay engaged. Variety not only holds their interest, it also stimulates their focus by leveraging that need for novelty.


Use positive cues and signals. If a player’s behaviour starts to veer off-track, try non-disruptive cues to redirect them instead of yelling in frustration. For example, one strategy parents have shared is a simple signal: call the player’s name and tap your temple (a reminder to “use your head” or focus). This private cue lets the child self-correct without drawing negative attention. Similarly, make eye contact (if they’re comfortable with it) or move closer to the distracted player to quietly prompt them. Keep your tone calm and encouraging. Many kids with learning differences respond well to visual or tactile signals – a gentle pat on the shoulder when it’s time to listen, or a specific hand gesture meaning “take a breath.” Work out a cue that isn’t embarrassing and coach them on it ahead of time (“If I point to my eyes, that means look at Coach for a second, okay?”). Such cues, combined with clear expectations, help the child regain focus while preserving their dignity.


Reinforce positives immediately. Young people with ADHD in particular tend to “live in the now” – feedback or consequences need to be immediate to sink in. Catch them being good and tell them, right then and there. A high-five and “Nice hustle on that play!” or “I love how you stayed focused during the drill – great job!” goes a long way. This builds their confidence and motivation. If corrective feedback is needed, be specific and gentle, and deliver it one-on-one rather than scolding publicly. Also, try to praise in public, correct in private whenever possible, to boost their morale in front of peers. Remember that for some neurodivergent kids, just showing up to practice or handling a small frustration is a victory – acknowledge those wins! As one autism mom shares, “You have no idea what went into suiting him up and getting there… I have so much pride when I look at my son’s team picture, knowing how hard he worked to be a good teammate.” Being patient and positive with these athletes, even on tough days, shows them they belong and are valued.


Emphasize fun and skill development over winning. All kids join sports to have fun, learn skills, and be part of a team. For neurodivergent athletes, these aspects are far more important than the scoreboard. Make your team culture about personal growth and enjoying the game. Reinforce a philosophy of respect, effort, and self-improvement rather than a strict win-at-all-costs mindset. This creates a supportive atmosphere for players who may be struggling with self-esteem. For example, if a player with a learning difference finally executes a skill they’ve been working on, celebrate that progress enthusiastically – regardless of whether the team won the game that day. Set achievable goals (e.g. “everyone will try at least one new skill today” or “we’ll encourage our teammates loudly from the bench”) that focus on development. An inclusive team values each player’s contributions, whether they’re the star pitcher or a kid who rarely hits the ball. By making fun and learning the priority, you reduce pressure and anxiety for those who may already feel “different.” As a bonus, all your players will likely enjoy the season more and improve at the sport in a positive environment.


Accommodate where needed, quietly and fairly. “Reasonable accommodations” can help level the playing field for a child with differences – and they often benefit the whole team. For instance, if a player with ASD is hypersensitive to noise, allowing them to wear earplugs during a loud indoor practice might help them stay calm. If a player has ADHD and really struggles to stay still during team meetings, let them stand at the back or doodle plays on a whiteboard while you talk – engaging their need to move or visualize information. Small tweaks like placing a child who is easily distracted close to you when giving instructions can preempt problems. If a particular drill isn’t working for a kid, see if there’s an alternate way to build the same skill (maybe they practice catching with a softer ball or one-on-one with an assistant coach first). Be creative and flexible. The key is to integrate these supports without isolating the player. Consistent structure and fair rules actually help kids with ADHD/ASD thrive, so maintain discipline and accountability – just be mindful that some players will need extra reminders or adjustments to meet those expectations.


Finally, leverage their strengths. Neurodivergent athletes often have unique talents: perhaps a hyperfocus on statistics, great creativity in play, or extra energy that can be channeled into hustle. Celebrate what they bring to the team. For example, a teen with autism who loves numbers might be your go-to scorekeeper or pitch counter (making them feel important); an ADHD kid who’s “always moving” might excel as the catcher who’s involved in every play. By seeing their differences as potential assets, you boost the athlete’s confidence and show teammates how to appreciate each other’s abilities. Many famous athletes are neurodivergent – Olympic swimmer Michael Phelps (ADHD) and gymnast Simone Biles (ADHD) are two well-known examples. Your player might be the next sports star in the making if you help them channel their “superpowers”!
Navigating Conversations with Parents
Coaching is not only about the kids – it also involves building trust with their parents or guardians. When it comes to learning differences, some parents will be very upfront about their child’s diagnosis or needs, while others may be unaware or even in denial. How you approach these conversations is crucial. Here are some tips for productive, empathetic communication with parents:


Start with openness from day one. Ideally, create an environment where parents feel comfortable sharing any information about their child that could help you coach more effectively. Many youth sports programs now ask parents about their child’s learning or developmental needs at sign-up. Even if yours doesn’t, you can be proactive. Early in the season, mention to all parents: “If there’s anything that helps your child learn best – for example, a need for extra reminders or a specific routine – please let me know. I want to support every player.” This invites a dialogue without singling anyone out. Emphasize that you’re on the same team as the parents, with the shared goal of giving their child a great experience. According to a Soccer Parenting guide on ADHD, “Early and honest communication between parents and coaches is essential”, including discussing what the player and coach can expect and any strategies that work at home or school. Set that collaborative tone early.


Frame concerns in terms of observations, not labels. If you suspect a child may have an undiagnosed issue (or a disclosed one the parent is hesitant to acknowledge), avoid jumping to conclusions or using clinical terms upfront. Instead, describe specific behaviours and invite the parent’s insight. For example: “I’ve noticed Jonah seems to lose focus after about 10 minutes of drills. Does he enjoy shorter activities at home too?” or “Sofia sometimes gets upset by loud noises at the games – have you seen that with her elsewhere?”. By sharing observations, you allow the parent to respond without feeling attacked. They might reveal, “Yes, her teacher mentioned something similar,” or they might offer an explanation (“We didn’t get much sleep, so she was extra cranky”). If a parent is truly unaware or dismissive, stick to how you plan to help the child: “Okay, I’ll make sure to break things into smaller chunks for him, since that seems to help.” This shows you’re supportive, not blaming. It can plant a seed for the parent to reflect on the behaviour patterns you’ve mentioned.


Emphasize your positive intent. Let the parent know you enjoy having their child on the team and you see great qualities in them. Begin tough conversations by highlighting something the child does well or a progress you’ve noticed: “Julie has such great enthusiasm – she really brings energy to the team! I want to make sure she keeps enjoying softball.” Then segue into the issue: “One thing I’ve seen is that after about 20 minutes, she has trouble staying focused. I was thinking of giving her small breaks or jobs during practice to help – what do you think?”. This approach makes it clear you’re not criticizing their child; you’re brainstorming ways to help them shine. Parents who are uneasy about labels may respond better when the focus is on supporting their kid’s success rather than on a “problem.”


Share your strategies and invite input. Reassure the parent that you’re implementing strategies that benefit their child (and the team). For instance, explain how you use a visual schedule, or that you plan to pair their son with a buddy during drills to keep him engaged. By demonstrating you have a plan, you build the parent’s confidence. Then ask if they have any suggestions: “Are there things that motivate him that I could try in practice?” or “How do you handle it at home when he gets distracted?”. Parents might share useful tips like a reward system that works or a phrase that calms their child. Aligning with home and school strategies can create consistency for the child. And if the parent hasn’t recognized the need yet, hearing you talk about common ADHD/ASD strategies in a normalizing way (e.g. visual aids, extra structure) might help them accept that those supports could benefit their child too.


Be patient and understanding with parents in denial. It’s not uncommon for some parents to fear the stigma or implications of a label. They may downplay issues (“Oh, he’s just being a boy” or “She’s fine, she just needs discipline”). Pushing back aggressively usually backfires. Instead, maintain a supportive stance: “Got it. I understand every kid is different. I’ll keep doing what I can at practice to help him focus and we’ll see how it goes.” Sometimes, seeing improvements from your adjustments might open their eyes over time. If appropriate, gently share success stories: “You know, I coached another player a few years ago who had similar challenges with focus. Once we started giving him short breaks and using hand signals, he really blossomed. I’m doing a bit of that with your son too because I want him to have that same success.” This way, you’re normalizing the situation and showing that you believe in their child. It may help reduce the parent’s defensiveness.


Know when to loop in others. If a child is struggling significantly and a parent refuses help or won’t acknowledge any issue, you might need to seek guidance. In a school-based sports program, for example, you could talk (confidentially) to a school counselor or special education teacher for advice on how to proceed or how to better reach the parent. In community leagues, you might approach a league coordinator with experience in inclusive sports. Focus on what you can control in your coaching. Ultimately, even without a parent’s input, you can still implement the general best practices for neurodiverse kids – there’s nothing controversial about using structure, kindness, and clear communication, after all. By creating a welcoming space on your team, you might be providing the child an oasis of understanding that they don’t get elsewhere.


Finally, when a parent does share their child’s diagnosis or needs with you, handle that information with respect and discretion. Thank them for trusting you. Ask any clarifying questions (e.g. “What signs should I look for that he’s getting overwhelmed?”). Assure them that your goal is to help their child grow and enjoy the sport, just like any other player. And importantly, keep their confidentiality – don’t broadcast a child’s ADHD or ASD status to other parents or players without permission. If teammates need to know something (say, to be a good buddy to that player), frame it simply: “Hey team, let’s all remember to be patient if someone needs extra time to learn a drill – we’re here to help each other.” Fostering a compassionate team culture will benefit everyone.
Building an Inclusive and Supportive Team Culture
Coaching neurodivergent kids is a journey that comes with challenges, but also tremendous rewards. When coaches make the effort to include and uplift these athletes, the whole team wins – you’ll see teammates growing in empathy, unity, and respect. Here are a few final tips and resources to bolster your inclusive coaching toolkit:


Lead by example in acceptance. Set a zero-tolerance policy for bullying or ridicule on your team. Emphasize that everyone has strengths and struggles, and on this team, we celebrate effort and kindness. If a player’s quirks or needs become noticeable, handle it matter-of-factly. For instance, if Johnny uses a stress ball in the dugout to stay calm, you might explain to the team (with Johnny’s okay): “Some players concentrate better when they have something in their hands – that’s just Johnny’s way of focusing.” When teammates see the coach championing each player, they’ll usually follow suit. Encourage players to appreciate each other’s unique contributions – maybe one kid is the joke-teller who keeps morale high, another is super observant about game strategy, another cheers the loudest for others. An inclusive team values all these roles.


Highlight improvement and effort for all players. Make it standard to measure success in multiple ways, not just stats. Neurodivergent kids often work extra hard to overcome challenges; celebrating that effort can mean the world to them. It also sends a message to others that personal growth is just as important as natural talent.


Learn from experts and programs. You’re not alone in this; many organizations offer guidance for coaching kids with special needs. For example, the Rutgers Youth Sports Research Council provides training and articles for coaches on working with athletes with disabilities, including those on the autism spectrum. The nonprofit Neurodiverse Sport organization is dedicated to helping clubs adopt neuroinclusive practices and offers resources for coaches of neurodivergent athletes. Programs like the Little League Challenger Division (adaptive baseball for players with physical and intellectual challenges) and Special Olympics Unified Sports are great examples of inclusion in action – they often have coaching manuals or local representatives who can share tips on adapting sports for various needs. There are also online courses emerging to educate coaches: one recent occupational therapy project developed an app-based course called “CoachAbility” to teach youth coaches about neurodiversity, covering topics like sensory processing, communication, and emotional regulation. Such training modules can give you deeper insight and practical techniques.


Tap into parent expertise and player insight. A child’s parents, former coaches, or therapists can be your allies. Don’t hesitate to ask, “What works best for motivating Alex?” or “How can I help calm him if he gets upset?”. Parents appreciate a coach who seeks to understand their child. As one experienced inclusive coach put it, “As a coach I really have to get to know them and learn about them… ”. The more you know about what makes your player tick, the better you can set them up for success. And involve the athlete too: older kids might be able to voice, “Coach, I have a hard time with people yelling. If I do something wrong, can you speak to me quietly?” Listening to those needs builds trust – the athlete sees you genuinely care.


Remember the bigger picture. Your role as a youth coach isn’t just to teach batting averages or winning plays. It’s to help all kids develop a love of sport, teamwork, and self-confidence. When you coach a neurodivergent child with patience and creativity, you are likely making a life-changing impact. Many of these kids are used to being misunderstood or feeling “less than.” But on a team where they are understood and valued, they can blossom. They gain skills that carry over into school and life – communication, managing emotions, resilience after setbacks. You’ll witness moments that might seem small to others but are huge for that child: the first time they participate in a drill without panicking, or the smile when they get a high-five from teammates. Those victories are incredibly rewarding. “Sports provide a training ground for life,” as one learning specialist noted – and your inclusive coaching ensures that training ground is accessible to everyone.


In conclusion, coaching kids with ADHD, autism, or other learning differences may require extra understanding and adaptability, but it ultimately enriches your team and you as a coach. By distinguishing a meltdown from mischief, using strategies that set kids up for success, and partnering with parents, you create a youth sports experience where every player can thrive. Your patience and empathy will help a child not only learn baseball, but learn that they belong. And there is no greater win in youth sports than that.
Sources:


Woodburn Pediatric Clinic – “Advice to Give Your ADHD Child Athlete’s Coach.” (2015). Practical tips for youth coaches on managing ADHD in sports.


MOJO Sports – Diana McKeon Charkalis, “Coaching a Kid on the Autism Spectrum.” (March 1, 2021). Expert advice and quotes on coaching children with ASD.


GreatSchools.org – Mary Kay Smith, “Coaching Kids with LD and ADHD in Sports.” Strategies for collaborating with coaches and helping athletes with learning differences.


Rutgers Youth Sports Research Council – Lisa Rossman Murphy, “Coaching Athletes on the Autism Spectrum.” (2020). In-depth discussion of ASD traits and communication tips for coaches.


Own Beat Athlete – Susan Stout, “What’s Behind the Behavior.” (n.d.). Resource for coaches on understanding ADHD/LD in athletes, highlighting that different “wiring” underlies behavior.


ADHD Foundation (UK) – “Ten Top Tips for Sports Coaches (ADHD).” (2022). PDF guide with strategies like using movement, variety, and immediate feedback in coaching.


Soccer Parenting – “ADHD & Youth Sports: A Guide for Parents & Coaches.” (n.d.). Emphasizes parent–coach communication and adapting teaching tactics from classroom to sports.


6ABC News (WPVI) – Nick Iadonisi, “Baseball team creates an inclusive space for all to play.” (Oct 10, 2023). Story of coach Tony Vlahovic’s BaseAble program with a quote on knowing each player’s needs.


University of St. Augustine (OTD Capstone) – Caroline Morton & Karen Park, “CoachAbility: App-Based Course for Neurodivergent Athletes.” (2025). Describes a training module for youth coaches on neurodiversity, covering sensory, communication, inclusion, etc.


Little League Baseball – “About the Challenger Division.” (accessed 2025). Overview of Little League’s adaptive program for players with physical and intellectual challenges, exemplifying inclusive sports opportunities.

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### Warm Up To Throw, Don't Throw To Warm Up

[et_pb_section fb_built="1" _builder_version="4.27.4" _module_preset="default" global_colors_info="{}"][et_pb_row _builder_version="4.27.4" _module_preset="default" global_colors_info="{}"][et_pb_column type="4_4" _builder_version="4.27.4" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.27.4" _module_preset="default" hover_enabled="0" global_colors_info="{}" sticky_enabled="0"]Legendary Coach Tom House: Why You Should “Warm Up to Throw, Not Throw to Warm Up”
When it comes to pitching coaches, few names are as respected as Tom House. A former Major League Baseball pitcher turned coach, House has earned nicknames like the “father of modern pitching mechanics” for his groundbreaking work in training pitchers. He has over 50 years of experience in baseball and has coached legends from Hall of Fame pitcher Nolan Ryan to NFL quarterback Tom Brady. Beyond his on-field accomplishments, House holds a Ph.D. in sports psychology and is known for blending science with sport to keep athletes performing their best. In short, Tom House is a trusted authority on how to throw safely and effectively.
Among Coach House’s many teachings, one simple phrase stands out as his signature advice: “Warm up to throw, don’t throw to warm up.” This motto encapsulates a key principle he emphasizes with pitchers of all ages. House often repeats this phrase at clinics, in articles, and on social media as a reminder that every throwing session should begin with a proper warm-up – not the other way around.

“Warm up to throw, don’t throw to warm up. This goes for pitchers and quarterbacks from MLB and the NFL down to Little League and Pop Warner,” said Tom House, highlighting that the rule applies to athletes at every level.

What Does “Warm Up to Throw” Mean?
In simple terms, House is telling players that they need to get their body warm and loose before they start throwing a baseball. Instead of grabbing a ball and immediately firing away to “loosen up” your arm, you should do exercises that raise your core temperature, increase blood flow, and activate your muscles first. According to the National Pitching Association (which House co-founded), a good warm-up routine will:

Increase your core body temperature and blood circulation
Improve joint mobility, flexibility, and stability
Reduce the buildup of lactic acid in muscles
Increase your range of motion in key areas like shoulders and hips

All of these benefits help prepare your body to throw safely and with maximum effectiveness. One training analogy compares a cold muscle to a frozen rubber band – if you try to stretch it, it could snap. But a warmed-up muscle is like a rubber band at room temperature: it stretches and performs normally. House’s philosophy is that your arm (and the rest of your body) should be thoroughly warm and limber before you ever throw a pitch.
House’s own training programs reflect this approach. He starts every session with a full-body aerobic warm-up and specialized arm exercises prior to picking up a baseball. By the time a House-trained pitcher begins throwing, they’ve usually broken a light sweat. As House likes to say, your shoulders and arms should be “burning” (in a good way) and you should be sweating before you make that first throw. The goal is to ensure the muscles and joints are loose, warm, and ready for the intense movement of pitching.
Breaking the Habit of Throwing to “Warm Up”
Unfortunately, the habit of throwing first and warming up later is still common, especially in youth baseball. Go to any local youth game and you’re likely to see players jog out of the car, grab their gloves, and start tossing a ball back and forth as the very first activity. As one coach put it, “players [often] start throwing as soon as they arrive” at the field. The throwing itself is treated as the warm-up. House and other experts call this approach an absolute recipe for disaster. Throwing a baseball (especially pitching) is a high-stress activity for the arm – doing it with cold, stiff muscles can greatly increase the risk of injury.
Youth players are particularly vulnerable if they skip a proper warm-up. Orthopedic specialists have warned that shoulder and elbow injuries in young pitchers are rising at an “epidemic” rate, in part due to overuse and poor preparation. Young athletes who haven’t warmed up their muscles are more prone to conditions like “Little League elbow,” an overuse injury of the elbow’s growth plate that often strikes early in the season when kids start throwing hard without adequate conditioning. By immediately throwing to get loose, players may feel a temporary loosening, but they are actually putting unhealthy stress on their ligaments and tendons.
Another issue is that many kids (and even some well-meaning coaches) historically didn’t realize the importance of warming up the whole body. They might do a quick arm circle or two, then start chucking from full distance. House’s mantra directly counters this. He wants players to understand that the arm is not the only part that needs warming – legs, core, and back muscles are all part of the throwing motion. In fact, Little League Baseball’s official guidance for injury prevention urges that young players warm up their muscles first (with light aerobic exercise) in all major muscle groups (not just the arm) before any practice or game. This routine should become habit at home and at the field, every time.
Experts Agree: Proper Warm-Ups Prevent Injuries and Boost Performance
Tom House’s advice isn’t just based on tradition – it’s backed by sports science and echoed by many experts. Renowned orthopedic surgeon Dr. James Andrews recommends pitchers “warm up properly by stretching, running, and easy, gradual throwing” before any serious throwing. This means a bit of cardio to get the blood flowing, dynamic stretches (active movements that increase range of motion), and starting with light catch or shorter throws to ease the arm into action. It’s essentially the same formula House preaches: you warm up then throw, not vice versa.
Leading pitching trainers also stress the value of a thorough warm-up. Physical therapist and baseball trainer Mike Reinold explains that if you try to use throwing itself to get loose, “you are setting yourself up for trauma,” because throwing a ball is “much more aggressive” on cold tissues compared to a proper warm-up routine. In other words, while throwing a few easy tosses might make your arm feel looser for the moment, it can strain unprepared muscles and joints, increasing injury risk. Far better to spend 5–10 minutes on mobility exercises and activation drills first. This not only helps prevent injuries, but as a bonus, a warm muscle can generate more power – lack of flexibility due to poor warm-up can actually reduce your throwing velocity.
Tom House’s influence has helped change how many teams approach pre-throwing routines. Today it’s common to see youth and high school teams doing jumping jacks, jogging laps, or using resistance bands before they ever pick up a baseball. Dynamic warm-up sequences (like those House developed for his National Pitching programs) are being adopted around the country to protect young arms. The message is clear: a few minutes of preparation can save a player from months of rehab.
Safe Throwing Habits: Quick Tips for Players, Parents, and Coaches
Changing the culture in youth baseball starts with simple, actionable steps. Here are some easy-to-follow tips inspired by Tom House’s philosophy to promote safe throwing habits:

Start with light cardio: Begin each practice or game with 5–10 minutes of easy jogging, jumping jacks, or similar activities. This increases blood flow and core warmth, priming muscles for activity.
Do dynamic stretches: Include dynamic stretching and mobility drills for the whole body. Arm circles, leg swings, trunk rotations, and “Flex-T” walks (a House favorite) will loosen the shoulders, hips, and spine in motion.
Activate the arm muscles: Consider using resistance bands or tubing exercises to activate the rotator cuff and scapular muscles (commonly used in many pitching programs). These should be low-intensity and get the shoulder muscles gently burning (in a good way) before throwing.
Ease into throwing: Don’t start by immediately firing your hardest fastball. Begin with short, easy throws at a short distance. Gradually back up and increase intensity over several minutes. Only throw full speed or long toss once you feel fully warm and loose.
Make it routine: Coaches and parents should encourage kids to warm up every time they throw – practices, games, or even a casual catch in the yard. Consistency will ingrain the habit so that “warming up to throw” becomes second nature.

Remember: arm care and injury prevention in baseball (and any throwing sport) is a marathon, not a sprint. By following Coach Tom House’s simple mantra of warming up first, players can not only avoid many common injuries but also perform at a higher level. As House’s decades of experience have shown, taking a few extra minutes to prepare your body before you throw is well worth it. So the next time you hit the field, take his advice to heart: warm up to throw, don’t throw to warm up – your arm will thank you![/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]

### Static Stretching vs Dynamic Techniques in Modern Baseball Warmup Practices

[et_pb_section fb_built="1" theme_builder_area="post_content" _builder_version="4.27.4" _module_preset="default"][et_pb_row _builder_version="4.27.4" _module_preset="default" theme_builder_area="post_content"][et_pb_column _builder_version="4.27.4" _module_preset="default" type="4_4" theme_builder_area="post_content"][et_pb_text _builder_version="4.27.4" _module_preset="default" theme_builder_area="post_content" hover_enabled="0" sticky_enabled="0"]Introduction
For decades, coaches and athletes believed that holding static stretches before a game would prevent injuries and improve performance. In youth baseball dugouts and professional clubhouses alike, pre-game routines often included static stretches like toe-touches or arm pulls. However, sports science has evolved, and a new paradigm has emerged favoring dynamic warm-ups over prolonged static stretching. This shift is especially relevant for baseball players from Little League to college and beyond. Modern training approaches emphasize active movements, muscle activation, and sport-specific drills to better prepare the body for play. This article explores the evidence on static vs. dynamic stretching, how warm-up practices have changed, and what current best practices recommend for baseball players ages 9–18 (and into college) to maximize performance and minimize injury risk.
History: From Static Stretch Circles to Dynamic Warm-ups
Traditionally, pre-game warm-ups in baseball (and many sports) revolved around static stretching. It was common to see youth teams circle up and hold stretches for major muscle groups, a practice based on the assumption that loosening muscles would prevent pulls or strains. Static stretching – where a muscle is elongated and held for 10–30 seconds – was even taught in physical education classes as a necessary first step before vigorous activity. Coaches viewed it as a prophylactic measure, believing it enhanced flexibility and reduced injuries.
By the late 1990s and early 2000s, scientific evidence began to challenge this long-held routine. Researchers found that while static stretching does increase flexibility, it offered little to no benefit in preventing injuries or boosting athletic performance. In fact, a considerable body of data showed that pre-event static stretches were associated with impairments in strength, power, sprint speed, and jump height, without a clear reduction in injury risk. Static stretching had been “once considered a prophylactic” to improve performance, but studies revealed it could cause “stretch-induced impairments” in muscle force and explosive movements. By the early 2010s, many coaches and trainers took notice of these findings. A “massive push” began to eliminate lengthy static stretching from warm-ups and replace it with dynamic movements. This shift in athletic training paradigms was driven by the need to maximize performance on the field and incorporate evidence-based injury prevention strategies.
Little League Baseball and other youth organizations slowly adapted their guidance as well. While older coaching manuals might have emphasized static stretching after a brief jog, newer recommendations encourage a more active warm-up. For example, dynamic stretching and mobility drills are now promoted as the first phase of pre-game preparation for players of all ages. The historical routine of static stretch circles has largely given way to jogging, high knees, arm circles, and other dynamic exercises that mimic baseball movements. This doesn’t mean static stretching is gone completely – many teams still include a few short static stretches at the end of a warm-up or during cool-down – but the emphasis before gameplay has clearly shifted toward dynamic warm-ups.
Current Evidence: Static Stretching vs. Dynamic Warm-ups
Static Stretching and Performance: A wealth of sports science research has scrutinized static stretching’s acute effects on performance. The consensus is that holding long static stretches right before explosive activity can be counterproductive. Studies show that pre-event static stretching may actually diminish aspects of performance such as strength, power, speed, and reaction time. In one cited example, collegiate sprinters who static-stretched before a 40-meter dash ran about 3% slower than without stretching. In baseball terms, this could translate to a pitcher losing a few miles per hour on a fastball or a baserunner being a step slower. The performance reductions from static stretching are thought to stem from decreased neural activation and reduced musculotendinous stiffness in the stretched muscles. Essentially, a muscle that’s been stretched to relax may become temporarily less able to produce force quickly.
Research specific to baseball players confirms these trends. A 2011 study on collegiate baseball athletes compared a static stretching warm-up to a dynamic warm-up (and to no warm-up) by measuring vertical jump and long jump performance. The dynamic warm-up group jumped significantly higher and farther than the static stretching group. On average, players gained nearly 5 cm (almost 2 inches) on their vertical jump and about 12 cm on a standing long jump by switching from static stretches to dynamic movements. Notably, the static-stretch group in that study even performed slightly worse than the no warm-up control in some measures, suggesting static stretching before activity can impair explosiveness more than doing nothing at all. Such evidence undercuts the old assumption that static stretching “can’t hurt” – in fact, it may hurt performance.
Static stretching’s impact on throwing velocity and baseball-specific skills has also been examined. Some studies (including one on Division III pitchers) found no significant difference in pitching velocity when static stretches were done between innings. However, between-inning stretches differ from pre-game routines; by game time, pitchers are already warm. The prevailing concern remains that static stretching as the first activity in a warm-up is detrimental. The performance drop from static stretching can last for at least several minutes and up to an hour or more into the activity. One sports medicine source notes that static stretching before explosive efforts may limit the body’s ability to react quickly, with negative effects on vertical jump, sprint speed, balance, and reaction time lasting up to two hours. In high-stakes competition where every inch or millisecond counts, even small decrements (1–3%) in performance can decide the outcome of a play. It’s no wonder that strength and conditioning coaches have grown wary of static stretching immediately before games.
Static Stretching and Injury Risk: Does static stretching at least help prevent injuries? Surprisingly, extensive research says no. Multiple reviews have found little scientific evidence that pre-event static stretching prevents sports injuries. The Mayo Clinic’s sports medicine experts bluntly state that “the research over the past couple of decades hasn’t found that static stretching offers much benefit in reducing risk of injury”. The rationale behind static stretching for injury prevention was that looser muscles might be less prone to tears. However, most acute injuries in sports (like muscle strains) are more effectively prevented by increasing blood flow and muscle temperature via warm-up, rather than by temporarily elongating muscles. In fact, overemphasizing static stretching can sometimes be counterproductive – excessive static stretching may create joint laxity and reduce joint stability, which in a high-intensity sport like baseball could **increase** injury risk to joints that rely on stability. One review by McHugh & Cosgrave (2010) noted that too much static stretching before dynamic activity might lead to “looseness” in the joints that is not beneficial when the athlete then has to perform explosive, controlled movements. That said, static stretching itself is not inherently dangerous if done with proper technique; it simply doesn’t provide the protective effect once believed, especially when used alone.
Dynamic Warm-ups and Benefits: Dynamic stretching and warm-up exercises have gained traction as the preferred approach before sports. Dynamic warm-ups involve active movements that take the muscles and joints through full ranges of motion, gradually increasing intensity. Unlike static holds, dynamic exercises (think leg swings, arm circles, lunges, torso rotations, etc.) actively warm the muscles, increase circulation, and “wake up” the nervous system. Research supports that dynamic warm-ups can improve subsequent performance and may offer some injury-prevention benefit by better preparing the body for activity. When done as part of a complete warm-up, dynamic stretching helps improve blood flow, neuromuscular activation, and joint mobility – all of which prime the body for the demands of a game. Athletes who perform dynamic warm-ups often exhibit better speed, agility, and power output compared to when they perform static stretches or no warm-up at all.
Physiologically, dynamic warm-ups raise core body and muscle temperature, making soft tissues more pliable and responsive. This leads to reduced muscle stiffness (in a good way) without the neural inhibition caused by static holds. For example, dynamic movements have been shown to increase heart rate and blood temperature, lubricate joints with synovial fluid, and enhance nerve conduction and muscle elasticity. All these changes contribute to muscles that contract faster and more forcefully. As one performance coach put it, dynamic stretching “gets the joints and connective tissues warmed up” and “wakes up the neuromuscular system,” priming muscle groups for faster contractions. In baseball, where explosive arm and leg actions are crucial (pitching, swinging, sprinting), the advantages of dynamic warm-ups translate to better readiness. A properly executed dynamic routine can also improve coordination and reaction time; for instance, mobility exercises that mirror fielding or pitching movements train the body to respond more quickly on the field.
Importantly, dynamic warm-ups contribute to injury prevention by functioning as a more comprehensive preparation. Gradually ramping up activity increases tendon and muscle flexibility in a functional way and alerts the body’s proprioception and stabilizer muscles. A dynamic baseball warm-up will typically include a progression from low-intensity to higher-intensity movements, which helps avoid sudden stress on cold muscles. Studies suggest that dynamic stretches, especially when they mimic sport-specific motions, allow muscles and joints to “adapt gradually to the stress of throwing,” cutting down the risk of muscle strains and joint injuries. While research on dynamic warm-ups and injury rates is still evolving (and sometimes conflicting), most experts agree that an active warm-up is a critical component of an injury prevention strategy, whereas static stretching alone is insufficient. The evidence is strong enough that numerous fitness and medical organizations – including the American College of Sports Medicine and the National Strength & Conditioning Association – now advise against prolonged static stretching before high-intensity sports, recommending dynamic warm-ups instead.
Best Practices in Modern Baseball Warm-ups
Reflecting the current evidence, modern baseball training at all levels has moved toward dynamic warm-up routines. The guiding principle is to use the warm-up to prepare the athlete for the specific movements and intensity of the game, rather than simply to increase static flexibility. Here we outline accepted pre-game practices as seen in youth leagues, high school/college programs, and professional baseball. While the complexity and duration of warm-ups may increase with the athlete’s age and level of play, the core elements remain consistent: raise the body temperature, activate key muscle groups, improve mobility, and simulate sport motions – all before the first pitch.
Youth Baseball (Little League, ages ~9–12): At the youth level, the focus is on instilling good habits and ensuring kids are physically ready to play. A proper warm-up for young baseball players typically begins with light aerobic exercise such as jogging or skipping to “raise” the heart rate and body temperature. This is often followed by dynamic stretching drills that double as fun activities: for example, high-knees running, side shuffles, carioca (grapevine) steps, arm windmills, leg swings, and torso twists. These movements are age-appropriate and help improve flexibility, range of motion, and muscle coordination in a way that mimics actions they’ll use in the game. Notably, Little League guidelines recommend warming up the muscles first (via easy running or similar) and then doing stretching that includes dynamic movements. By making dynamic warm-ups routine, coaches help young athletes increase blood flow and loosen up safely. After these general drills, a youth warm-up segues into sport-specific prep like a gradual throwing progression and some fielding practice.
High School and College Baseball (ages ~13–22): As athletes mature, warm-ups become more structured and comprehensive, often guided by athletic trainers or strength coaches. Most high school and collegiate programs now employ dynamic warm-up protocols similar to those used by pros. A popular framework is the “RAMP” protocol – Raise, Activate, Mobilize, and Potentiate – which outlines phases of a warm-up. In practice, this might look like: 5–10 minutes of light cardio to raise body temperature, followed by activation exercises targeting key muscle groups (e.g. glute bridges or band exercises for the hips and shoulders), then mobilization through dynamic stretches (leg swings, hip openers, arm reaches), and finally potentiation activities (short sprints, jumps or quick footwork to ramp up to game speed). The dynamic stretching and mobility component is crucial – it addresses any tight areas while keeping the body moving. Research shows that such active warm-ups can “drastically improve functional performance” by enhancing coordination and reaction speed, which is vital even for a fielder reacting to a hard-hit ball.
High school and college teams also integrate sport-specific drills into the warm-up. A common practice is a structured throwing progression for all players: start with easy short throws, then back up gradually to longer distances, incorporating increased intensity as the arm warms up. This kind of progressive throwing warm-up allows the shoulder and arm muscles to warm up gradually and safely, reducing the risk of arm strains. Many programs include resistance band activation as well, especially for pitchers and position players preparing to throw. Elastic band routines (like the popular J-Bands® exercises) are designed to activate and strengthen the rotator cuff and scapular muscles. Over the last decade, Jaeger bands (J-Bands) and similar tubing have become a staple of baseball warm-ups from youth travel teams to Division I college programs. Typically, players perform a series of band pulls and rotations as a dynamic form of stretching/strengthening – the goal is to pump blood into the shoulder muscles, stimulate the motor units, and lubricate the joints through movement. Coaches liken this to doing dynamic warm-ups for the arm: it wakes up the shoulder complex and prepares it for throwing, much as leg swings prepare the legs for sprinting. Light resistance bands are a convenient way to achieve these warm-up goals, and few would argue against their effectiveness in modern routines. In fact, these band exercises are considered “essential to maintain arm health and injury prevention” as part of pre-throwing arm care for older youth and teen players.
Beyond bands, many high school and college teams have adopted mobility tools and dynamic implements. Some use foam rollers or massage sticks briefly to roll out tight areas before dynamic work (though this is more for comfort and not a substitute for active warm-up). Dynamic mobility routines might include things like inchworms, world’s greatest stretch (lunge with elbow-to-instep), and trunk rotations – all to ensure key joints (hips, spine, shoulders) have good range of motion prior to intense activity. Teams also emphasize activation of the core and glutes (e.g. planks, mini-band lateral walks) as part of the warm-up, recognizing that a fully engaged kinetic chain can help prevent injuries.
Professional and Advanced Baseball (College/Pro, including MLB): At the highest levels of baseball, warm-up routines are meticulously planned and often individualized. Major League Baseball teams typically have a standardized dynamic warm-up that every player goes through before pre-game batting practice and again before the game. These routines, led by strength and conditioning coaches, can last 15–20 minutes and cover full-body movement prep. You’ll see MLB players doing things like dynamic leg stretches, arm circles, hurdle drills, mobility flows, and short agility drills in the outfield as part of their pre-game ritual. Static stretching, if done at all, is minimal and usually targeted (for example, a quick calf stretch or triceps stretch for a few seconds) only after the body is already warm.
An area where advanced programs have innovated is in throwing warm-ups with weighted balls or “plyometric” balls. Some professional development organizations (like Driveline Baseball) incorporate weighted PlyoCare® balls into the pre-throwing routine. The idea is that throwing a slightly heavier ball at sub-maximal effort can reinforce proper mechanics and further warm up the arm in a controlled way. According to Driveline’s research, using overloaded balls makes the arm move more slowly and deliberately, which actually makes them “great for a warm-up” before ramping up intensity. A typical plyometric throwing warm-up might include a series of drills (e.g. reverse throws, pivot pick-offs, and step-back throws with a weighted ball) before picking up the standard baseball. However, this practice is generally reserved for older, more experienced players (college or pro) under supervision, as improper use of weighted balls can pose its own risks. When done correctly, a weighted ball routine can serve as both an extended dynamic warm-up and a skill-specific prep, addressing mechanical “deficiencies” while getting the arm loose. Many MLB pitchers these days have their own pre-game routines that may include weighted ball tosses, shoulder tube exercises, and other advanced modalities – all on top of the fundamental dynamic warm-up and band work.
Crucially, modern best practices across all levels emphasize that warm-ups should be progressive and sport-specific. After the general dynamic stretching period, baseball players move into throwing, hitting, and fielding drills at moderate intensity, effectively bridging the gap between warm-up and gameplay. For example, youth and high school teams will do a round of light batting practice or soft toss after stretching, and take infield/outfield practice to get their defensive movements warmed up. These activities not only sharpen skills but also continue the warm-up in a functional manner. By the time the first pitch is thrown, players have gradually increased their intensity from a slow jog to full game-speed movements. This comprehensive approach – combining dynamic stretching, aerobic conditioning, throwing progression, and sport drills – is now considered the gold standard for pre-game preparation.
Recommendations for Pre-Game Warm-up Routines
Based on current evidence and the practices of leading sports medicine professionals and baseball coaches, here are key recommendations for designing an effective and safe pre-game warm-up routine for baseball players (especially in the 9–18 age range, as well as college athletes):

Start with Aerobic Activity (“Raise”): Begin with 5–10 minutes of light cardio to raise body temperature and blood flow. For example, have players jog around the field, do skipping rope, or perform a series of short shuttle runs. This phase helps prevent injury by gradually ramping up circulation and loosening the muscles.
Incorporate Dynamic Stretching and Mobility: Spend the next 5–10 minutes on dynamic stretches that mimic baseball movements and actively move joints through their range of motion. Focus on major muscle groups used in baseball: legs, hips, core, shoulders. Good dynamic drills include high knees, butt-kicks, carioca shuffles, walking lunges with a twist, leg swings in multiple directions, arm circles, trunk rotations, and inchworms. Dynamic stretching “plays a significant role in pre-game warm-ups” by improving flexibility, range of motion, and muscle coordination without the downsides of static holds. Encourage athletes to perform these movements with control – they should feel muscles working and warming, not overstretching.
Activate Key Muscle Groups: Include activation exercises, possibly overlapping with dynamic stretches, to “wake up” specific muscles. Common ones are mini-band routines for glutes (lateral band walks), scapular retraction movements for the upper back, and core stabilizations like planks or side planks (briefly). For the shoulder, light resistance band routines (e.g. J-Band exercises) are highly recommended for any player about to throw. These exercises promote blood flow to the shoulder, build functional strength in the rotator cuff, and have become a key to preventing arm injuries as part of warm-up. A typical band circuit might include exercises like external rotations, “pull-aparts,” diagonal raises, and shoulder presses with the band – 8–15 reps each, done with light tension. Remember, the goal here is warm-up and activation, not fatigue: bands should be of low resistance such that the player can complete the routine without muscle failure. By the end of this phase, the athlete should feel warm, loose, and responsive.
Gradual Throwing Progression: Especially for baseball, an arm-specific warm-up is crucial. After general dynamic work, have players begin throwing at low intensity and short distance. For instance, start with 10–15 feet apart, and make gentle throws focusing on form. Then step back to 30 feet, then 60 feet, incrementally increasing the throwing effort. This gradual progression allows the shoulder and elbow to adapt and significantly reduces the risk of arm strain. Coaches often supervise this, ensuring players don’t immediately try to “air it out” to full distance. Pitchers can do a longer progression, ending with a few pitches off the mound or flat ground as their final potentiation. Position players can incorporate some position-specific throws (catchers to second base throws, infielders quick tosses, outfielders a few long tosses) once fully warm.
Sport-Specific Drills (“Potentiate”): In the final 5–15 minutes before game time, include drills that simulate game activities at a controlled pace. This might involve taking ground balls, fielding some fly balls, and executing a few swings. For example, a team can do a brief infield/outfield drill where players field hits and make throws, or hitters can do soft toss or tee work. These drills not only keep players loose but also mentally prepare them by rehearsing game-like scenarios. As the Babe Ruth League guidelines note, position-specific warm-ups (grounders for infielders, fly balls for outfielders, throws for catchers) ensure that each player’s body is ready for the exact movements they’ll perform in the game. If time permits, hitters might take a round of batting practice or hit wiffle balls – again, to bridge from warm-up to competition. Just be sure these activities don’t become exhaustive; they should be short and crisp, designed to “potentiate” performance (prime the muscles and nervous system) rather than wear players out.
Limit Static Stretching to Cool-Down or Specific Needs: Save any prolonged static stretching for after the game or practice (during cool-down) or at least after the dynamic warm-up is completed. Static stretches are effective for improving flexibility over the long term, so they have a place in training – just not right before explosive activity. If an athlete feels particularly tight in an area (e.g., hamstrings or calves), it’s acceptable to do a short 10-second static stretch **after** the dynamic portion and before gameplay, but it should be brief. Long (30+ second) static stretches should be reserved for post-activity when the goal is recovery and flexibility maintenance, not performance. As one orthopedic expert put it, static stretching works well as part of a cool-down to “help prevent injury” by maintaining range of motion, but using static stretching in a warm-up can “actually negatively impact your performance” by temporarily limiting quick reactions. Thus, the recommendation is clear: prioritize dynamic methods in warm-ups and do static flexibility work at other times.
Consistency and Routine: Whatever warm-up protocol you choose, ensure it becomes a consistent routine for the players. Athletes – especially young ones – benefit from a structured approach that they can perform habitually. Consistent warm-ups build muscle memory for those movements and can have a positive psychological effect, signaling to the athlete that it’s time to compete. Many coaches report that a regular warm-up routine not only physically prepares players but also helps them mentally switch into “game mode” through ritual and focus. This mental preparation aspect (visualizing success, focusing during warm-up drills) is often overlooked but is an added benefit of a thorough pre-game routine. Encourage players to treat warm-ups seriously as the first part of the game, not just a formality.

In summary, an ideal pre-game warm-up for baseball might look something like this (approximately 20–30 minutes total):

Jogging or light aerobic exercise – 5 minutes
Dynamic stretching and mobility drills – 5 minutes
Resistance band activation (shoulders/hips) – 5 minutes
Throwing progression and arm care – 5–10 minutes
Batting and fielding drills – 5–10 minutes

This aligns with the sample routines promoted by youth baseball organizations, which allocate a few minutes to each of these components. The exact timing can be adjusted based on the age of players and available warm-up window (younger kids might do a slightly shorter overall warm-up due to shorter attention spans, whereas high school and college teams often go longer and more intensively).
Conclusion
The evolution from static stretching to dynamic warm-ups in baseball reflects a broader trend in sports science: training methods must adapt to evidence about what truly enhances performance and safety. Static stretching is not “bad” – it still improves flexibility and can aid recovery – but doing it right before high-intensity play has proven to be ineffective or even detrimental for explosive sports like baseball. Dynamic warm-ups, on the other hand, have shown clear benefits in getting athletes game-ready: they elevate performance (more power, speed, and agility) and prepare the body in ways that help fend off injuries. From 9-year-old Little Leaguers to college athletes and Major League stars, the consensus among sports medicine experts and coaches is to emphasize movement, activation, and sport-specific prep in the warm-up.
Coaches working with youth players should educate themselves and their teams on these modern best practices. It can be as simple as replacing those old pre-game static stretch lines with engaging dynamic drills and a structured throwing warm-up. The long-term payoff is significant: players who warm up properly will perform better on the field and are less likely to get hurt. For the players themselves, understanding the “why” behind the warm-up can boost their compliance and effort – explain that those leg swings and arm circles are scientifically proven to help them run faster, hit harder, and throw better than static stretching would. Baseball may be a game of tradition, but when it comes to pre-game preparation, embracing the new paradigm of dynamic warm-ups is a smart, evidence-based move that benefits athletes at every level.[/et_pb_text][et_pb_divider _builder_version="4.27.4" _module_preset="default" theme_builder_area="post_content" hover_enabled="0" sticky_enabled="0"][/et_pb_divider][et_pb_text _builder_version="4.27.4" _module_preset="default" theme_builder_area="post_content" hover_enabled="0" sticky_enabled="0"]Sources and Further Reading

https://pubmed.ncbi.nlm.nih.gov/10956367/ (Fowles et al., 2000)
https://pubmed.ncbi.nlm.nih.gov/16095425/ (Yamaguchi & Ishii, 2005)
https://pubmed.ncbi.nlm.nih.gov/21659901/ (Kay & Blazevich, 2012)
https://onlinelibrary.wiley.com/doi/10.1111/j.1600-0838.2012.01444.x  (Simic et al., 2013)
https://journals.lww.com/cjsportsmed/fulltext/2004/09000/does_stretching_improve_performance___a_systematic.4.aspx (Shrier, 2004)
https://link.springer.com/article/10.1007/s00421-011-1879-2 (Behm & Chaouachi, 2011)
https://onlinelibrary.wiley.com/doi/10.1111/j.1600-0838.2009.01058.x (McHugh & Cosgrave, 2010)
https://pubmed.ncbi.nlm.nih.gov/15903378/ (Faigenbaum et al., 2005)
https://journals.lww.com/nsca-jscr/Fulltext/2014/01000/Effects_of_static_and_dynamic_stretching_on_sprint.20.aspx (Paradisis et al., 2014)
https://journals.lww.com/acsm-csmr/fulltext/2014/05000/the_effects_of_stretching_on_performance.12.aspx (Peck et al., 2014)
https://cdnsciencepub.com/doi/10.1139/apnm-2015-0235 (Behm et al., 2016)
https://journals.lww.com/nsca-jscr/Fulltext/2010/02000/Effects_of_acute_static_stretching_of_the_throwing.23.aspx (Haag et al., 2010)
https://journals.lww.com/acsm-msse/fulltext/2004/03000/the_impact_of_stretching_on_sports_injury_risk__a.4.aspx (Thacker et al., 2004)
https://link.springer.com/article/10.2165/00007256-200434070-00003 (Witvrouw et al., 2004)
https://pubmed.ncbi.nlm.nih.gov/18785063/ (Small et al., 2008)
https://journals.lww.com/acsm-msse/fulltext/2000/02000/a_randomized_trial_of_preexercise_stretching_for.4.aspx (Pope et al., 2000)
https://link.springer.com/article/10.2165/00007256-200737120-00006 (Woods et al., 2007)
https://www.bmj.com/content/325/7362/468 (Herbert & Gabriel, 2002)
https://www.bmj.com/content/337/bmj.a2469 (Soligard et al., 2008)
https://doi.org/10.1519/18205.1  (McMillian et al., 2006)
https://journals.lww.com/nsca-jscr/fulltext/2008/07000/four_week_dynamic_stretching_warm_up_intervention.36.aspx (Herman & Smith, 2008)
https://journals.lww.com/nsca-jscr/fulltext/2010/08000/effect_of_warm_ups_involving_static_or_dynamic.5.aspx (Chaouachi et al., 2010)
https://pubmed.ncbi.nlm.nih.gov/10593217/ (Shrier, 1999)
https://journals.lww.com/nsca-jscr/fulltext/2010/01000/effects_of_warming_up_on_physical_performance__a.21.aspx (Fradkin et al., 2010)
https://link.springer.com/article/10.1007/s00421-020-04538-8 (Behm et al., 2021)
https://www.jospt.org/doi/10.2519/jospt.1994.19.1.12 (Smith, 1994)
https://journals.sagepub.com/doi/10.1177/036354658801600206 (Safran et al., 1988)
https://www.sciencedirect.com/science/article/abs/pii/S1356689X03000109 (Weldon & Hill, 2003)
https://www.sciencedirect.com/science/article/pii/S0004951414603767 (Pope et al., 1998)
https://bjsm.bmj.com/content/48/11/871 (Lauersen et al., 2014)
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Excerpt: For decades, coaches and athletes believed that holding static stretches before a game would prevent injuries and improve performance. In youth baseball dugouts and professional clubhouses alike, pre-game routines often included static stretches like toe-touches or arm pulls. However, sports science has evolved, and a new paradigm has emerged favoring dynamic warm-ups over prolonged static stretching. This shift is especially relevant for baseball players from Little League to college and beyond. Modern training approaches emphasize active movements, muscle activation, and sport-specific drills to better prepare the body for play. This article explores the evidence on static vs. dynamic stretching, how warm-up practices have changed, and what current best practices recommend for baseball players ages 9–18 (and into college) to maximize performance and minimize injury risk.

### Should Pitchers Ice Their Arm After Pitching?

[et_pb_section fb_built="1" _builder_version="4.27.4" _module_preset="default" global_colors_info="{}"][et_pb_row _builder_version="4.27.4" _module_preset="default" global_colors_info="{}"][et_pb_column type="4_4" _builder_version="4.27.4" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.27.4" _module_preset="default" hover_enabled="0" global_colors_info="{}" sticky_enabled="0"]Historical Adoption of Icing in Baseball
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The practice of icing sore arms became entrenched in baseball culture in the late 20th century. It gained prominence in the 1960s as star pitchers like Sandy Koufax were famously photographed soaking their pitching arm in ice after games. This visible example helped make icing a standard post-game recovery ritual for pitchers, under the belief that it would reduce pain and prevent soreness.
In 1978, Dr. Gabe Mirkin – a Harvard physician – introduced the RICE protocol (Rest, Ice, Compression, Elevation) as a guideline for treating athletic injuries. From the late 1970s through the 2000s, icing was widely recommended by coaches and trainers for pitchers after outings to reduce inflammation and numb soreness. By the 1980s and 90s, it was commonplace to see Major League pitchers with ice packs saran-wrapped to their shoulders or elbows after they left the mound. Icing had become synonymous with proper recovery. Ironically, decades later Dr. Mirkin would retract his advocacy of ice, as new evidence emerged – a point we will revisit.
Physiological Effects of Icing: Benefits and Drawbacks
The rationale behind post-exercise icing was straightforward: control the body’s inflammatory response and relieve pain. Cold application causes blood vessels to constrict, theoretically limiting swelling and tissue bleeding in the stressed area. In acute trauma (like a sprain or bruise), icing can indeed slow tissue metabolism and potentially reduce secondary cell death by limiting blood flow and cooling the area. Ice also has a well-known analgesic effect – it numbs nerve endings, providing short-term pain relief and comfort to the athlete. These perceived benefits made ice a fixture in recovery protocols for many years.

However, contemporary research has increasingly shown that these short-term effects do not translate into faster healing or better muscle recovery. In fact, scientists have identified several significant drawbacks to icing muscles after intense exercise. To understand why the consensus is shifting, it’s important to examine what icing actually does physiologically:
Purported Benefits of Icing:

Pain reduction: Numbing effect provides immediate relief from soreness or throbbing.
Reduced acute swelling: Vasoconstriction (narrowing of blood vessels) may temporarily limit fluid accumulation and internal bleeding in an injured area.
Slowed cell metabolism: Cooling tissues can slow down cellular activity, which proponents believed might lessen secondary tissue damage in cases of severe trauma.

Documented Drawbacks of Icing (from research):

Delays healing inflammation: Icing blunts the normal inflammatory response that initiates repair. A 2010 study showed inflammation is necessary to heal muscle damage; blocking it (with ice or anti-inflammatories) delays healing by preventing the release of key growth factors like IGF-1.
Reduced blood flow and nutrient delivery: Cold constricts local blood vessels so much that far less "healing fluid" (oxygenated blood, nutrients, and immune cells) reaches the muscle. One study found that topical cooling after exercise significantly limits the flow of regenerative fluids to the area and slows recovery from muscle damage.
Prolonged swelling (lymphatic backflow): Applying ice can actually increase edema. Research in 1986 demonstrated that after about 20 minutes of icing, lymphatic vessels become more permeable, causing fluid to leak back into tissues. Thus, extended icing can lead to increased local swelling, not less.
Risk of tissue damage from ischemia: Excessive vasoconstriction means healthy cells adjacent to the injury may be starved of blood. A 2015 study noted that intense cold-induced vasoconstriction can kill otherwise healthy tissue by depriving it of oxygen.
Impaired strength and adaptation: Post-workout icing has been shown to impede muscle recovery and adaptation. Athletes who routinely iced after exercise experienced slower restoration of strength and diminished gains in muscle size and power. For example, immersing muscles in ice water immediately after a hard workout substantially reduces the cellular signals for building stronger muscle, blunting gains in muscle mass and strength. Over a season, a pitcher who ices constantly could potentially see greater losses in shoulder muscle strength due to this stunting of the normal rebuilding process


In summary, while icing can make a pitcher feel better in the immediate aftermath of an outing (through numbing and placebo effect), it does not actually speed up muscle repair – and may do the opposite. No published peer-reviewed study has definitively shown that icing improves healing; on the contrary, many findings indicate ice delays recovery, increases swelling, and even causes additional damage in some cases. The very inflammation that icing aims to reduce is, in fact, crucial for muscle regeneration, delivering nutrients and repair cells to micro-tears in muscle fibers. Suppressing that process with cold therapy short-circuits the body’s natural healing cycle.
The Shift Away from Icing: Modern Criticisms and Alternatives
By the 2010s, given the mounting evidence, many sports medicine professionals began actively questioning the old ice-after-exercise dogma. Notably, Dr. Gabe Mirkin – the originator of RICE – reversed his stance on icing. In a 2014 update, Mirkin acknowledged, “Subsequent research shows that rest and ice can actually delay recovery.” He explained that the immune system needs the inflammation response to heal, and icing only dampens this necessary process. Ice can provide temporary pain relief, Mirkin conceded, but it ultimately slows healing – meaning athletes may feel better yet actually recover more slowly.
Other experts have echoed these criticisms. Gary Reinl, author of Iced! The Illusionary Treatment Option, became one of the most vocal proponents of abolishing routine icing. Reinl draws a sharp distinction between inflammation (which is beneficial and necessary for healing) and swelling (the excess fluid that can accumulate afterward). He argues that inflammation is the body’s repair mechanism, whereas swelling is only harmful if it stagnates. According to Reinl, icing an injury or sore arm and then sitting still is exactly the wrong approach – it prevents the lymphatic system from clearing out fluid and debris, allowing swelling to linger and even “suffocate” healthy tissues. In his view, the key is to get things moving: “Muscle activation is the best mechanism to reduce congestion and swelling,” he says, meaning gentle movement or muscle stimulation is needed to actually remove the fluids, not ice.
Leading physical therapists and athletic trainers have accordingly shifted toward movement-based recovery protocols. Dr. Kelly Starrett, a prominent PT and author, famously stated that "either you don’t understand the healing process, or ice is the wrong way to facilitate it". He promotes a “movement is medicine” philosophy: even for acute injuries, after initial stabilisation, early controlled motion is encouraged over long periods of rest and icing. Starrett notes that muscle contractions (even very mild ones) are what pump waste out of tissues and bring fresh blood in, so “movement is the best way to reduce swelling and return athletes to ready-state levels.”
In practice, if an area is too painful to move actively, therapists will use neuromuscular electrical stimulation (NMES) devices to create painless, non-fatiguing muscle twitches in the injured area. This achieves a pumping effect similar to movement, activating lymphatic drainage without stressing the tissues. Starrett also often combines compression therapy with such muscle stimulation, and recommends natural anti-inflammatories (like turmeric and fish oil) for pain management in lieu of ice or NSAIDs. His postoperative patients – from ACL tears to fracture repairs – are put on an immediate “decongestion protocol” involving whatever movement they can tolerate, rather than icing and immobilization. The results, he reports, have been faster recoveries without the need for ice at all.
Within baseball, a similar re-examination has been underway. Some progressive pitching coaches and training programs began to abandon the ice bag in favor of active recovery methods. For example, Driveline Baseball – a well-known pitching performance and research facility – openly rejects passive icing as a recovery tool. Their staff emphasizes active cooldowns and circulation-boosting techniques immediately post-throwing, such as light exercise and electrical muscle stimulation (EMS), instead of wrapping a pitcher’s arm in ice. Driveline’s founder noted that they do not generally embrace cold therapy for healthy pitchers; they only resort to targeted cold with compression in special cases (e.g. a pitcher rehabbing from surgery who has significant acute inflammation). In those instances, using a device that combines ice and cyclical compression can help manage severe post-surgical swelling, but even then it’s paired with muscle stimulation to keep fluid moving. This nuanced approach highlights that routine post-pitch icing is no longer the default – even trainers who still use ice are augmenting it with techniques to counteract ice’s downsides (such as combining it with intermittent compression and movement).
Many professional pitchers themselves have stopped automatically icing their arms after games. Instead, they are opting for “active recovery” routines that increase circulation and mobilize the arm. For instance, some teams now equip players with portable NMES devices like the Marc Pro, which causes gentle muscle contractions in the shoulder and forearm to flush out waste products and relieve soreness without taxing the arm. Rather than sit still with an ice wrap, a pitcher might hook up to a low-frequency stim unit or perform light shoulder exercises. Heat therapy has even been revisited – in contrast to icing, applying mild heat (or contrast showers) post-throwing can dilate blood vessels and promote blood flow, which may assist recovery by speeding up metabolite clearance. The overall trend is that movement, not immobilization, is the centerpiece of modern recovery. As one baseball training blog quips, this is a shift from the old wisdom of "put ice on it" to a new mantra of "get moving (safely) and let the body heal itself."
Finally, it’s worth noting that ice hasn’t been completely banished – it still has a role for acute injury first aid or pain management in specific scenarios. But the blanket prescription of “ice every arm after every outing” is fading fast. Even youth pitching programs have started educating players that icing for routine soreness is unnecessary and might even be counterproductive. The consensus among many in the baseball sports medicine community today is that if an arm needs to be iced to handle the workload, something else is wrong – either the pitcher is injured or their recovery routine needs improvement. In those cases, the priority should be addressing the root cause (mechanics, conditioning, or health) rather than simply numbing it with ice.
 
Current Best Practices for Pitcher Recovery
In light of the above shifts, current best-practice recovery protocols for baseball pitchers have become much more comprehensive and active. Major League Baseball organizations and advanced pitching development programs now tend to emphasize active recovery, conditioning, and holistic athlete care over quick fixes. Below are common elements of a modern pitcher recovery regimen (used in various combinations by teams and training programs):

Active cooldown exercises: Instead of immediately immobilizing the arm, pitchers keep the blood flowing right after they throw. This might include a few minutes of light cardio (e.g. stationary bike or light jogging) and dynamic stretching. Notably, the old practice of running lengthy “poles” (long-distance laps) to flush lactic acid has been largely abandoned – research shows lactic acid is not the cause of post-pitching fatigue, and long slow runs can actually reduce power output without aiding recovery. A short, low-intensity aerobic flush is fine, but excessive long-distance running is discouraged.
Therapeutic movement & arm care drills: Pitchers now engage in targeted arm exercises to gently work the shoulder and arm muscles after an outing. Commonly, teams employ resistance band routines (such as J-bands or tubing exercises popularized by pitching coaches) to take the shoulder through ranges of motion post-throwing and increase blood flow to the area. Light throwing or “rehab catch” on the day after a start is also used by some – the pitcher might make very easy, pain-free throws just to stimulate tissue loading and circulation, as loading damaged tissue (within tolerance) has been shown to accelerate healing. The key is low-intensity, non-fatiguing movement that signals the body to recover.
Isometric and mobility work: Many programs incorporate isometric exercises (muscle contractions without movement) for the arm and shoulder as a recovery tool. Holding certain positions (for example, gentle planks or light dumbbell holds at various arm angles) can increase blood flow and activate stabilizing muscles without causing further micro-tears. These exercises also help maintain joint range of motion. Along with isometrics, mobility drills (controlled arm circles, scapular stretches, etc.) keep the shoulder complex from tightening up after heavy use.
Soft tissue therapy: Massage, foam rolling, and other soft-tissue techniques are now standard parts of recovery. Pitchers will often use a foam roller or lacrosse ball on their back, shoulder, and arm musculature after pitching to reduce muscle tension and soreness. Studies support that soft tissue work can improve short-term range of motion and may help diminish delayed muscle soreness. Some teams have massage therapists or use tools like percussive massage guns on pitchers’ arms post-game to aid circulation.
Strength and conditioning (next-day): Rather than avoiding all exercise, many pitching coaches advise a light strength training session the day after a start. This might seem counterintuitive, but doing controlled weightlifting for the legs and core (and even some upper-body and rotator cuff exercises) the next day can promote blood flow and maintain overall strength balance. For example, a day-after routine could include moderate squats, lunges, rows, and shoulder exercises at low intensity. This active approach helps the body recover faster than if the pitcher were completely sedentary. Of course, if a pitcher is very sore, this is adjusted to their tolerance (the mantra is “active recovery, not excessive fatigue”).
Hydration and nutrition: Professional pitchers pay much closer attention now to rehydrating and refueling immediately after an outing. Fluid and electrolyte replacement helps muscle tissue recover and prevents cramps. Nutritionally, ensuring adequate protein and healthy carbohydrates post-game supports muscle repair. Some teams also encourage natural anti-inflammatory foods or supplements – for instance, turmeric and omega-3 fish oil – which have been shown to modestly reduce muscle soreness and pain without impeding the healing process. In contrast, routine use of NSAID medications (like ibuprofen) is often discouraged for recovery, since, similar to ice, they can blunt the beneficial inflammatory response and have been correlated with injury when overused.
Recovery modalities and technology: Pitchers now have access to advanced recovery tech that goes beyond a simple ice pack. Compression sleeves or pneumatic compression devices (like arm sleeves that periodically squeeze the arm) can help mechanically pump out edema in the arm. Some pitchers use these in combination with cooling only if significant swelling is present, as it provides cold without static immobilization (examples include devices like the PowerPlay or Game Ready systems). Neuromuscular electrical stimulation (NMES) devices (e.g. Marc Pro) are widely used to create gentle contractions in the arm muscles, essentially mimicking light exercise to flush waste products and bring in fresh blood. These gadgets allow a pitcher to passively recover while still achieving the benefits of muscle activity. Additionally, many teams utilize contrast therapy (alternating hot and cold water immersion) or cryotherapy chambers for full-body recovery, though these are applied judiciously (often for perceived recovery or pain relief on short turnarounds, rather than as daily practice). Crucially, all these modalities are seen as adjuncts to, not replacements for, the fundamental recovery principles of movement, sleep, and nutrition.
Rest and sleep: Finally, the simplest (yet often undervalued) aspect of recovery is quality rest. Professional pitching programs heavily emphasize getting sufficient sleep, especially after a start, as that is when the body’s hormonal environment is primed for tissue repair. It’s now well-recognized that no amount of icing or high-tech gadgetry can compensate for lack of sleep or poor overall recovery habits. Thus, teams instill in pitchers the importance of good sleep hygiene, rest days, and listening to their body’s signals of fatigue. Recovery is viewed as a 24/7 process encompassing lifestyle – pitchers are coached on everything from post-game meal choices to stress management, all aimed at enabling their arm to bounce back for the next outing.


These current best practices represent a far more active and comprehensive approach to pitcher recovery than the traditional “ice and rest” method. By focusing on maintaining blood flow, promoting muscle repair, and addressing the pitcher’s whole-body needs (not just the arm in isolation), modern programs aim to both speed up recovery and improve long-term performance. Notably, many of these practices are now standard in Major League clubhouses. It’s not unusual, for example, to see a starting pitcher head to the exercise bike and arm band station after he’s pulled from a game, rather than straight to the trainer’s table for an ice wrap. Pitchers and coaches have largely embraced the notion that an active arm is a healthy arm, especially in the 24–48 hours following an outing. This holistic recovery strategy is believed to reduce injury risk and facilitate the incremental gains in strength and endurance that pitchers need over a long season.
Insights from Other Sports on Muscle Recovery
Baseball’s evolving perspective on icing is mirrored by trends in other sports. For decades, athletes across disciplines have used cold therapy in hopes of speeding up recovery. Marathon runners would take ice baths after long runs; football and rugby teams commonly plunged into tubs of ice water the day after games; and elite soccer clubs have installed cryotherapy chambers for players. The underlying idea was always the same – reduce inflammation, numb soreness, and the athlete will feel rejuvenated for the next effort. However, sports science research in recent years has prompted a more nuanced view, and many sports are reconsidering how and when to apply ice.
Notably, in strength and power sports, the use of post-workout ice has come under scrutiny for blunting training adaptations. Studies with weightlifters have shown that routine cold-water immersion after lifting can diminish long-term strength and muscle gains. The cold suppresses the inflammation and muscle-protein synthesis signaling that normally occur after resistance training, thereby reducing the hypertrophy and strength improvements from the workout. Coaches in sports like track & field and bodybuilding now often advise against icing or cold baths right after training sessions (except perhaps during competition week) because they want to allow the athlete’s body to undergo its natural adaptive process. In other words, some degree of inflammation and soreness is a necessary part of getting stronger and faster.
In endurance and team sports, the picture is a bit different because the priority is rapid turnaround and performance in the next event. Sports with congested schedules – for example, professional soccer or basketball – do still rely on modalities like ice baths and cryotherapy for acute recovery. Athletes frequently report feeling less sore and more ready to perform the next day after an ice bath, which can be crucial when they have games night after night. However, even here the scientific evidence is mixed. Research has found that many of the benefits of cryotherapy are perceptual: athletes feel better or fresher, but objective measures of muscle recovery (strength, jump height, etc.) often show no significant difference whether they used cold water, hot water, or no intervention at all. A recent review noted that much of the positive effect of common recovery strategies (ice, massage, etc.) may come from the placebo effect or subjective feeling of recovery, rather than measurable physiological changes.
Professional sports teams are adapting accordingly. In European soccer, for instance, virtually all teams employ some post-match recovery interventions, but the approaches vary widely: one survey of elite clubs found 74% used water immersion (cold or alternating hot/cold), 70% used massage, and 57% used foam rolling as part of their recovery routines. The focus has broadened to combine methods that address different aspects of recovery – a typical post-game routine might include a light active cooldown on a stationary bike, followed by an ice bath, then a massage and stretching session. The ice bath might help an athlete subjectively feel less sore, while the massage and movement help restore range of motion. Teams are careful to monitor that these interventions don’t impair training adaptations in the long run. It’s become common, for example, for strength coaches to advise skipping the ice bath during heavy training phases (to let muscles fully adapt), but then use them during tournament play or late-season phases when immediate performance is paramount. This kind of periodized recovery strategy attempts to get the best of both worlds: maximizing adaptation in training periods and maximizing short-term recovery in competition periods.
The sports medicine community has updated injury management acronyms from the old RICE toward new ones like POLICE (“Protect, Optimal Load, Ice, Compression, Elevation”) and even PEACE & LOVE for soft tissue injuries, which emphasize gentle loading and movement early after injury rather than complete rest. Across sports, there’s a recognition that complete immobilization is rarely ideal, even for injuries – and that controlled movement can accelerate healing of muscles and even broken bones. Ice is now seen as one tool among many, to be used sparingly and tactically (for example, to manage pain in the first 24 hours of an injury, or to provide comfort after an exceptionally strenuous event), but not as a blanket solution for recovery.
In summary, while the particulars differ, other sports are largely aligning with what baseball is learning: the key to recovery is circulation and gradual return to function, not simply icing everything down. Whether you’re a pitcher, a runner, or a basketball player, the modern recovery playbook leans more on active modalities (movement, therapy, and thoughtful rest) and less on passive ice. The once-universal image of athletes constantly icing their knees, shoulders, or elbows is slowly giving way to scenes of athletes on foam rollers, in compression boots, or doing mobility drills. This cross-sport evolution underscores a general principle backed by science – the body heals better when you support its natural processes, rather than trying to short-circuit them with excessive cold.
Conclusion
From the 1970s to today, the perspective on icing in baseball has come full circle. What began as a well-intentioned remedy – a simple ice pack to calm a fiery pitching arm – became almost dogmatic in baseball culture for decades. However, as we’ve detailed, modern medical research failed to validate the assumption that icing aids recovery; in fact, it revealed quite the opposite, that icing often delays recovery and healing. This insight has triggered a major shift in how pitchers care for their arms. Today’s best practices favor an active, comprehensive approach to recovery: promoting blood flow, maintaining mobility, and supporting the body’s innate healing responses through proper training, nutrition, and rest. Icing, once the centerpiece of post-game routines, has been relegated to a minor or situational role.
It’s important to note that ice is not inherently evil – used judiciously, it can still help with immediate pain or acute injury management. But the blanket “ice after every outing” policy has been dismantled by evidence and experience. In its place is a recovery model that trusts the body’s design: exercise creates micro-damage, the body responds with inflammation and repair, and that process (when supported by movement and good habits) makes the athlete stronger. Suppressing that process with ice and drugs can hinder full recovery. Baseball, like many sports, has embraced this new paradigm. Pitchers are now recovering smarter and more naturally, and as a result, they’re staying healthier and performing better over the long run. In the end, the evolution of icing in baseball is a case study in sports science progress – showing how even deeply entrenched practices can change when players and coaches follow the data and prioritize what truly works for performance and health.
Sources:
The information in this artile is based on peer-reviewed sports medicine research and expert opinions, including findings published in medical journals and insights from MLB training staff and sports scientists. The shift away from icing is documented by researchers like Dr. Mirkin (who coined RICE) reversing his stance, and by analyses in training literature demonstrating ice’s inhibitory effects on muscle recovery. Current MLB recovery practices and recommendations from pitching coaches (e.g. Driveline Baseball, National Pitching/Tom House programs) have been cited to illustrate the real-world application of these findings. Comparable trends in other sports have been referenced from sports science reviews and cross-disciplinary studies on cryotherapy and recovery. All cited sources are listed in-line for further reading and verification.[/et_pb_text][et_pb_divider _builder_version="4.27.4" _module_preset="default" global_colors_info="{}"][/et_pb_divider][et_pb_text module_id="tldr" _builder_version="4.27.4" _module_preset="default" global_colors_info="{}"]TLDR: Summary of Key Points

Icing pitchers' arms after games became popularized from the 1970s onwards.
Modern research shows icing can delay rather than speed up muscle recovery.
Inflammation is essential for muscle healing; icing interferes with this natural process.
Sports medicine now promotes active recovery methods (movement, muscle activation, and therapeutic exercises) instead of passive icing.
Major League Baseball (MLB) and professional pitching programs increasingly adopt comprehensive recovery strategies focused on mobility, soft tissue therapy, and holistic care.
Icing is recommended selectively for acute pain or injury management, not as a standard post-exercise recovery practice.
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Excerpt: In 1978, Dr. Gabe Mirkin – a Harvard physician – introduced the RICE protocol (Rest, Ice, Compression, Elevation) as a guideline for treating athletic injuries. From the late 1970s through the 2000s, icing was widely recommended by coaches and trainers for pitchers after outings to reduce inflammation and numb soreness. By the 1980s and 90s, it was commonplace to see Major League pitchers with ice packs saran-wrapped to their shoulders or elbows after they left the mound. Icing had become synonymous with proper recovery. Ironically, decades later Dr. Mirkin would retract his advocacy of ice, as new evidence emerged – a point we will revisit.


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### Coach Ryan Freeman

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for Youth & Teens[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="4.16" _module_preset="default" custom_padding="0px|||||" global_colors_info="{}"][et_pb_column type="4_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_button button_url="#contact" button_text="Let's Chat!" button_alignment="center" _builder_version="4.27.0" _module_preset="f05bba5e-c4ed-4d16-99f6-de883c2b94d5" custom_button="on" button_text_size="12px" button_text_color="#FFFFFF" button_bg_color="gcid-da37c875-ed79-4bd5-bbb4-af868fb9b050" button_border_width="0px" button_border_radius="0px" button_letter_spacing="3px" button_font="Open Sans|800||on|||||" custom_margin="10px||||false|false" custom_margin_tablet="||-100px||false|false" custom_margin_phone="||-90px||false|false" custom_margin_last_edited="off|desktop" custom_padding="20px|20px|20px|20px|true|true" locked="off" global_colors_info="{%22gcid-da37c875-ed79-4bd5-bbb4-af868fb9b050%22:%91%22button_bg_color%22%93}"][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="About" module_id="about" _builder_version="4.27.0" _module_preset="default" background_color="#FFFFFF" global_colors_info="{}"][et_pb_row column_structure="1_2,1_2" _builder_version="4.27.0" _module_preset="default" global_colors_info="{}"][et_pb_column type="1_2" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.27.0" _module_preset="0c6bc8be-1265-496d-a8dc-bc5e9a9a9edf" text_font="--et_global_heading_font||||||||" text_text_color="gcid-da37c875-ed79-4bd5-bbb4-af868fb9b050" header_font="||||||||" header_text_align="left" header_text_color="#000000" header_font_size="47px" header_3_font="Oswald|||on|||||" header_3_text_align="left" header_3_text_color="gcid-aa0e8341-c835-428c-a797-e2e50bc65827" header_3_font_size="45px" header_3_letter_spacing="1.5px" text_orientation="center" custom_margin="||14px|||" header_3_font_size_tablet="20px" header_3_font_size_phone="26px" header_3_font_size_last_edited="on|phone" global_colors_info="{%22gcid-da37c875-ed79-4bd5-bbb4-af868fb9b050%22:%91%22text_text_color%22%93,%22gcid-aa0e8341-c835-428c-a797-e2e50bc65827%22:%91%22header_3_text_color%22%93}"]About Ryan Freeman[/et_pb_text][et_pb_text _builder_version="4.27.0" _module_preset="bc6cae60-9fd0-48b3-a032-f2876734c2dd" text_font="||||||||" text_font_size="18px" text_line_height="1.8em" text_font_size_tablet="16px" text_font_size_phone="14px" text_font_size_last_edited="on|phone" locked="off" global_colors_info="{}"]With over 20 years of coaching experience, Ryan Freeman is dedicated to developing the next generation of baseball talent. Since 1988, Ryan has coached House League, Rep, and Select teams, working with players from T-Ball up to 18U. His commitment to the sport and his players is evident in his coaching philosophy: growth and development over short-term gains.[/et_pb_text][et_pb_button button_url="#contact" button_text="Learn More" button_alignment="left" admin_label="Button" _builder_version="4.27.0" _module_preset="089daec7-0030-4b05-b5c6-b830495f3803" custom_button="on" button_text_size="12px" button_text_color="#FFFFFF" button_bg_color="gcid-da37c875-ed79-4bd5-bbb4-af868fb9b050" button_border_width="0px" button_border_radius="0px" button_letter_spacing="3px" button_font="Open Sans|800||on|||||" custom_margin="10px||||false|false" custom_padding="20px|20px|20px|20px|true|true" global_colors_info="{%22gcid-da37c875-ed79-4bd5-bbb4-af868fb9b050%22:%91%22button_bg_color%22%93}"][/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://ryanfreeman.ca/wp-content/uploads/2024/08/GG9A9419-Enhanced-NR-1024x683.jpg" alt="Coach Ryan Freeman" title_text="gettyimages-1438975824-612x612" _builder_version="4.27.0" _module_preset="default" global_colors_info="{}"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="About" module_id="certification" _builder_version="4.27.0" _module_preset="default" background_color="gcid-7fa44266-37e3-49d8-a0cb-360a2fc666b4" background_image="https://ryanfreeman.ca/wp-content/uploads/2024/08/softball-league_01.jpg" background_repeat="repeat-x" background_blend="overlay" global_colors_info="{%22gcid-7fa44266-37e3-49d8-a0cb-360a2fc666b4%22:%91%22background_color%22%93}"][et_pb_row _builder_version="4.27.0" _module_preset="default" custom_padding="0px||0px|||" global_colors_info="{}"][et_pb_column type="4_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.27.0" _module_preset="0c6bc8be-1265-496d-a8dc-bc5e9a9a9edf" text_font="--et_global_heading_font||||||||" 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header_font_size_last_edited="off|desktop" locked="off" global_colors_info="{}"]Driveline Certified for Hitting and Youth Baseball Development[/et_pb_text][/et_pb_column][et_pb_column type="1_3" admin_label="Column" _builder_version="4.27.0" _module_preset="default" background_color="#FFFFFF" background_enable_image="off" background_size="initial" background_repeat="repeat" custom_padding="20px|20px|20px|20px|true|false" custom_padding_tablet="" custom_padding_phone="40px|20px|40px|20px|true|true" custom_padding_last_edited="on|phone" global_colors_info="{%22gcid-9a3c6cdc-c94d-4dfc-b0c7-f7ce8042e378%22:%91%93,%22gcid-9fa13d7a-4f4b-46ca-8614-713da2895150%22:%91%93}"][et_pb_image src="https://ryanfreeman.ca/wp-content/uploads/2024/08/American_Baseball_Coaches_Association_Logo.jpg" title_text="American_Baseball_Coaches_Association_Logo" align="center" _builder_version="4.27.0" _module_preset="default" max_width="77%" global_colors_info="{}"][/et_pb_image][et_pb_text _builder_version="4.27.0" _module_preset="7262e956-c376-4aa6-9642-c413f71527d0" text_font="||||||||" text_text_color="#666666" text_font_size="17px" text_orientation="center" text_font_size_tablet="" text_font_size_phone="13px" text_font_size_last_edited="on|phone" locked="off" global_colors_info="{}"]Member of the American Baseball Coaches Association (ABCA)[/et_pb_text][/et_pb_column][et_pb_column type="1_3" admin_label="Column" _builder_version="4.27.0" _module_preset="default" background_color="#FFFFFF" background_enable_image="off" background_size="initial" background_repeat="repeat" custom_padding="20px|20px|20px|20px|true|false" custom_padding_tablet="" custom_padding_phone="40px|20px|40px|20px|true|true" custom_padding_last_edited="on|phone" global_colors_info="{%22gcid-9a3c6cdc-c94d-4dfc-b0c7-f7ce8042e378%22:%91%93,%22gcid-9fa13d7a-4f4b-46ca-8614-713da2895150%22:%91%93}"][et_pb_image src="https://ryanfreeman.ca/wp-content/uploads/2024/08/images-3.png" title_text="images (3)" 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alt="Certificate of Completion for Scout School" _builder_version="4.27.0" _module_preset="default" global_colors_info="{}"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="Scores" module_id="philosophy" _builder_version="4.27.0" _module_preset="default" background_image="https://ryanfreeman.ca/wp-content/uploads/2024/08/background-tile-04.png" background_size="initial" background_repeat="repeat" custom_padding="||100px|||" global_colors_info="{}"][et_pb_row _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_column type="4_4" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.27.0" _module_preset="5c989a74-8649-4b9a-a4a2-6d2b8ae2551c" header_4_font="|700||on|||||" header_4_text_color="#666666" header_4_font_size="14px" header_4_letter_spacing="4px" header_4_line_height="1.5em" text_orientation="center" custom_margin="||0px||false|false" locked="off" global_colors_info="{}"]Ryan Freeman[/et_pb_text][et_pb_text _builder_version="4.27.0" _module_preset="0c6bc8be-1265-496d-a8dc-bc5e9a9a9edf" text_font="--et_global_heading_font||||||||" text_text_color="gcid-da37c875-ed79-4bd5-bbb4-af868fb9b050" header_font="||||||||" header_text_align="left" header_text_color="#000000" header_font_size="47px" header_3_font="Oswald|||on|||||" header_3_text_align="center" header_3_text_color="gcid-aa0e8341-c835-428c-a797-e2e50bc65827" header_3_font_size="45px" header_3_letter_spacing="1.5px" text_orientation="center" header_3_font_size_tablet="20px" header_3_font_size_phone="26px" header_3_font_size_last_edited="on|phone" global_colors_info="{%22gcid-da37c875-ed79-4bd5-bbb4-af868fb9b050%22:%91%22text_text_color%22%93,%22gcid-aa0e8341-c835-428c-a797-e2e50bc65827%22:%91%22header_3_text_color%22%93}"]Coaching Philosophy[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure="1_2,1_2" _builder_version="4.27.0" _module_preset="default" global_colors_info="{}"][et_pb_column type="1_2" _builder_version="4.27.0" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.27.0" _module_preset="bc6cae60-9fd0-48b3-a032-f2876734c2dd" text_font="||||||||" text_font_size="18px" text_line_height="1.8em" text_orientation="center" text_font_size_tablet="16px" text_font_size_phone="14px" text_font_size_last_edited="on|phone" locked="off" global_colors_info="{}"]Ryan believes in the power of the process. He teaches his players the importance of focusing on the Next Pitch, rather than dwelling on past mistakes. This approach ensures that players develop not only their physical skills but also the mental toughness required to succeed both on and off the field.
Ryan’s training emphasizes the long-term growth of each player, avoiding shortcuts that compromise future potential. Whether you’re new to the game or looking to take your skills to the next level, Ryan’s approach will help you reach your goals.[/et_pb_text][/et_pb_column][et_pb_column type="1_2" _builder_version="4.27.0" _module_preset="default" global_colors_info="{}"][et_pb_image src="https://ryanfreeman.ca/wp-content/uploads/2024/08/GG9A6813-Enhanced-NR.jpg" alt="Coach Ryan and team" _builder_version="4.27.0" _module_preset="default" global_colors_info="{}"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="4.27.4" _module_preset="default" global_colors_info="{}"][et_pb_row _builder_version="4.27.4" _module_preset="default" global_colors_info="{}"][et_pb_column type="4_4" _builder_version="4.27.4" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.27.0" _module_preset="0c6bc8be-1265-496d-a8dc-bc5e9a9a9edf" text_font="--et_global_heading_font||||||||" text_text_color="gcid-da37c875-ed79-4bd5-bbb4-af868fb9b050" header_font="||||||||" header_text_align="left" header_text_color="#000000" header_font_size="47px" header_3_font="Oswald|||on|||||" header_3_text_align="center" header_3_text_color="gcid-aa0e8341-c835-428c-a797-e2e50bc65827" header_3_font_size="45px" header_3_letter_spacing="1.5px" text_orientation="center" header_3_font_size_tablet="20px" header_3_font_size_phone="26px" header_3_font_size_last_edited="on|phone" global_colors_info="{%22gcid-da37c875-ed79-4bd5-bbb4-af868fb9b050%22:%91%22text_text_color%22%93,%22gcid-aa0e8341-c835-428c-a797-e2e50bc65827%22:%91%22header_3_text_color%22%93}"]Articles by ryan[/et_pb_text][et_pb_blog fullwidth="off" include_categories="all" show_author="off" use_overlay="on" _builder_version="4.27.4" _module_preset="default" global_colors_info="{}"][/et_pb_blog][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="Subscribe" module_id="contact" _builder_version="4.27.0" _module_preset="default" background_color="gcid-7fa44266-37e3-49d8-a0cb-360a2fc666b4" background_enable_image="off" global_colors_info="{%22gcid-7fa44266-37e3-49d8-a0cb-360a2fc666b4%22:%91%22background_color%22%93}"][et_pb_row column_structure="1_3,2_3" _builder_version="4.27.0" _module_preset="default" global_colors_info="{}"][et_pb_column type="1_3" _builder_version="4.16" _module_preset="default" global_colors_info="{}"][et_pb_text _builder_version="4.16" _module_preset="38128ce4-78a8-4c45-b3ff-f4fb37f074f0" header_font="||||||||" header_4_font="Oswald|||on|||||" header_4_text_color="#000000" header_4_font_size="24px" header_4_letter_spacing="1px" header_4_line_height="1.5em" custom_margin="||0px||false|false" header_4_font_size_tablet="18px" header_4_font_size_phone="16px" header_4_font_size_last_edited="on|phone" locked="off" global_colors_info="{}"]Contact[/et_pb_text][et_pb_text _builder_version="4.27.0" _module_preset="7262e956-c376-4aa6-9642-c413f71527d0" text_font_size="18px" text_line_height="1.8em" custom_margin="||16px|||" text_font_size_tablet="" text_font_size_phone="13px" text_font_size_last_edited="on|phone" header_font_size_tablet="55px" header_font_size_last_edited="off|desktop" locked="off" global_colors_info="{}"]Phone: 647-883-2479Email: ryan@ryanfreeman.caLocation: Toronto, ON Canada[/et_pb_text][et_pb_text _builder_version="4.16" _module_preset="38128ce4-78a8-4c45-b3ff-f4fb37f074f0" header_font="||||||||" header_4_font="Oswald|||on|||||" header_4_text_color="#000000" header_4_font_size="24px" header_4_letter_spacing="1px" header_4_line_height="1.5em" custom_margin="||0px||false|false" header_4_font_size_tablet="18px" header_4_font_size_phone="16px" header_4_font_size_last_edited="on|phone" locked="off" global_colors_info="{}"]Follow Us[/et_pb_text][et_pb_social_media_follow icon_color="gcid-aa0e8341-c835-428c-a797-e2e50bc65827" use_icon_font_size="on" icon_font_size_tablet="18px" icon_font_size_phone="14px" icon_font_size_last_edited="on|phone" 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header_3_text_align="left" header_3_text_color="gcid-aa0e8341-c835-428c-a797-e2e50bc65827" header_3_font_size="37px" header_3_letter_spacing="1.5px" text_orientation="center" custom_margin="||14px|||" header_3_font_size_tablet="20px" header_3_font_size_phone="26px" header_3_font_size_last_edited="on|phone" global_colors_info="{%22gcid-da37c875-ed79-4bd5-bbb4-af868fb9b050%22:%91%22text_text_color%22%93,%22gcid-aa0e8341-c835-428c-a797-e2e50bc65827%22:%91%22header_3_text_color%22%93}"]Get in Touch[/et_pb_text][et_pb_text _builder_version="4.27.0" _module_preset="bc6cae60-9fd0-48b3-a032-f2876734c2dd" text_font="||||||||" text_font_size="16px" text_font_size_tablet="16px" text_font_size_phone="14px" text_font_size_last_edited="on|phone" locked="off" global_colors_info="{}"]Ready to take your baseball skills to the next level? Contact Ryan Freeman today to schedule a conversation.[/et_pb_text][et_pb_text _builder_version="4.27.0" _module_preset="default" custom_css_free_form="selector label {display: none !important;}||selector input {||  border: none;||  font-size: 16px !important;||  color: #999 !important;||  padding: 16px !important;||}||selector textarea {||  padding: 6px 8px !important;||  border: none;||  color: #999 !important;||  font-size: 16px !important;||}||selector #gform_submit_button_1 {||  background-color: #a6574a !important;||  color: #FFF !important;||  font-size: 20px !important;||  font-weight: 500 !important;||  padding: .3em 1em !important;||  line-height: 1.7em;||}||selector #gform_submit_button_1:hover:after {||  font-size: 32px;||    line-height: 1em;||    content: %22%9235%22;||    opacity: 0;||    position: absolute;||    margin-left: -1em;||    -webkit-transition: all .2s;||    transition: all .2s;||    text-transform: none;||    -webkit-font-feature-settings: %22kern%22 off;||    font-feature-settings: %22kern%22 off;||    font-variant: none;||    font-style: normal;||    font-weight: 400;||    text-shadow: none;||}||selector div.gform_footer {||  text-align: right;||}" global_colors_info="{}"]

                
                        
                            
                        
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