Eclipse Wellness

Eclipse Wellness Physical Therapy and Nutrition experts helping you reach your goals with one-on-one care

02/27/2026

My second piece of advice for a 13 year old baseball player is to have a plan. A plan comes from a baseball assessment. You wouldn’t drive a car without GPS and you shouldn’t train without a plan.

While it is important to enjoy sports, you still need a general plan. You would rather find out your weaknesses at 13 and address them instead of waiting until you are 16. Find someone you trust who works with baseball players and lay out a general idea of the next few years. The athletes that I see who know their abilities and what they can do to improve tend to be far ahead of the others at 13.

Curious about how we perform baseball assessments at Eclipse Wellness? Check out the blog post or the YouTube video that I posted a few weeks ago!

02/26/2026

My first piece of advice if I had a 13 year old baseball player is to play multiple sports.

We want to build a well-rounded athlete who happens to play baseball. This helps with injury prevention and performance on the field. At 13, many parents consider switching to baseball full time. It makes sense. The field gets bigger, the competition gets better, and the travel programs and coaches get more predatory 😂

If you are able to resist this temptation and stick with multiple sports, you are helping out your child over the long term even if their short term development suffers. It is all about having a plan when it comes to long term athletic development. Follow along this week for more ideas of how to plan for success as a baseball player and athlete!

02/25/2026

For the last plyometric video, I wanted to focus on the back of the shoulder. This area includes the rotator cuff and scapular muscles that help slow down the arm during throwing. Strengthening of these muscles can help decrease stress through the whole arm including the elbow. It also allows you to increase velo by giving your body a better braking system with throwing. Give these a try!

02/24/2026

Let’s look at a great shoulder plyometric exercise, that isn’t really a plyometric exercise.

As I have talked about before, plyometrics involve the absorption of force and the rapid contraction of the muscles being strengthened. Medicine balls are not great for this. Starting the movement with a recoil or having someone throw to you is a good way to start, but it is still not a traditional plyometric movement.

I still love medicine ball throws for baseball athletes, but it is important to understand the purpose of your training. Plyometrics should be part of your training, along with strength, mobility, and many other qualities. In order to address your individual needs, you need to understand the rationale behind your exercises!

02/23/2026

Plyometric pushups are a great way to strengthen and train the triceps along with the shoulder and elbow to prepare for throwing a baseball. They are also one of the easiest plyometric exercises to perform. I use them for healthy athletes and as part of physical therapy to prepare and condition the arm for throwing.

An important point is to not wait to be able to do full pushups before starting plyometric pushups. If you are recovering from injury, then you might need to wait to start these, but healthy athletes should include these in their workout. If you are throwing a baseball, you are putting your arm under more stress than a pushup. Give these a try, even if they are elevated on a bench.

02/22/2026

Baseball players - try this plyometric exercise if you want to improve your biceps and elbow health and strength. It is easy to scale - try and let go for as long as possible if you want to make it harder.

Similar to the other plyometric exercises that I have shared - try 5-10 repetitions after a high intensity throwing day. If you want more information, check out my latest blog post and YouTube video!

02/21/2026

Are ball flips too easy? Try these to strengthen your finger and forearm muscles to improve throwing velocity and arm health!

These are a higher level exercise, but they are worth it if you can master them. Test the movement out slowly and gradually build up load and speed to create plyometric loading. Isolate the pointer and middle finger as much as you can to provide the greatest benefit for throwing!

02/19/2026

Ball flips are probably the simplest plyometric exercise you can implement as a baseball player.

We often neglect the role of the forearm and finger muscles when it comes to generating velocity on the mound. Add some ball flips into your routine and play around with weight, flip height, and flip speed. These help prepare your muscles for the rapid contraction that comes with throwing a baseball. Stay tuned for other plyometric exercises to help with arm care for baseball!

02/19/2026

Upper body plyometrics are one of the most underutilized training techniques to help baseball players prevent injury and improve performance.

Before we get into specific exercises, it’s important to understand the science and rationale behind plyometrics. This will help you understand how these exercises will develop you as a baseball player!

02/16/2026

Baseball coaches - activate your shoulder muscles after throwing to decrease pain and improve mobility.

A simple shoulder activation routine after throwing batting practice can be very helpful. It helps to decrease inflammation and pain of the shoulder muscles, while also ensuring scapular and shoulder mobility and recovery. Try these 3 exercises after throwing to speed up your recovery!

Thanks for watching this series on arm care for baseball coaches. Don’t forget to check out the YouTube video and blog post that go along with these videos and provide wayyy more detail. Stay tuned for our next topic and let me know if you have any requests!

02/14/2026

You need to activate your muscles after throwing if you want to decrease pain!

Baseball coaches - you should not just stick to massage and stretching after throwing batting practice. Instead, some light muscle activation exercises can help decrease soreness and inflammation.

We don’t want to overly tax the muscles, but we need to stimulate some contractions and blood flow. That helps your body get rid of inflammation. If you ran a marathon, you probably want to walk for a bit afterwards rather than just sit. Think of this as taking your arm for a walk!

02/14/2026

Elbow mobility is crucial for arm health, but it is often overlooked. Performing a biceps curl with an emphasis on full range of motion can make a big difference with elbow mobility. Try this after throwing to ensure you maintain your full elbow extension.

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