The Truth About Arm Care: Why Bands & Plyo Balls Matter More Than Ever for Developing Players

As soon as players get to high school, the obsession with throwing 90 mph has already begun. It starts with pitchers, but by sophomore-junior year as recruiting pressures start to loom, every position player outside of catchers is running and gunning, crow hop-skipping and jumping, trying to hit 90 mph. 

Danny Wallace, Freshman, Oklahoma State middle infielder, has prioritized his arm care routine since freshman year. He was up to 95 mph off the mound in high school (102 mph with a crow hop) but is able to keep his arm healthy by consistently prioritizing his pre-throwing routine that includes bands and plyo balls to warm-up & strengthen the muscles in and around his throwing arm.

Here’s what you need to know.

Playing catch up when it comes to development is a dangerous game. 

This is from someone who develops baseball players for a living. Last off-season, we had 5 high school players touch 95 mph from the mound, for strikes. And while that sounds great, what's more important is that they stay pain free & are able to continue their journey into college and pro ball. That's why you won't see radar gun signs on our walls. We teach players that velocity is a by-product of the work you put into your program & what matters is how you use it.

Trust me, I would love for there to be a cheat code, shortcut or way to take every high school player who throws 75 straight to 90 mph in 3 months. There just isn’t. Kids don't wake up one day & choose to throw harder. Their bodies grow into movements that result in being able to generate significant & sustained velocities over time.

To be clear. Here’s the basic factors for a high school player to throw 85-90 mph (in a healthy way, with relative consistency):

1. They need to have an adequate base level of strength, mobility, explosiveness & athleticism to move in the right athletic sequence to exert and release a 5 oz object 90 mph. That force needs to translate to their position as well. 90 mph from SS, the outfield, or the mound all work slightly differently but require the same basic components.

   
   

2. The kicker, or reality check, to all this is that a player’s genetic predisposition and body composition also play a key role. 80-85 mph seems to be the natural ceiling the average varsity high school athlete can attain by senior year without dedicated training. 

   
   

3. Most players in the US rely on muscle tension and timing when they throw. That means improving strength and explosiveness directly correlates to throwing harder. An American high school baseball player with a vertical of over 30 inches, who can deadlift 2x their body weight, with a broad jump over 100 inches should be able to get to 85 mph. 

   
   

4. From 85 mph to 90+mph usually takes more dedicated training, and here’s where starting good habits from a younger age makes a huge difference.

   
   

So let’s walk you through it.

If you don’t care to fully understand the process behind plyo balls, bands & arm care, which is totally fine, here’s the short answer: Start doing bands properly at 9-10 yrs old, focusing on the decelerators, go slow towards the wall. Plyos can wait until 12 yrs old, unless you want to use lighter ones during indoor practices to save arms, but also to improve arm speed which happens most during growth spurts.

Here's a link for plyo balls & bands we use with all of our players in our facilities.

Why the Heck are Bands & Plyo Balls Helpful?

If you’re a youth, high school, or even college baseball player—or the parent or coach of one—the conversation around arm care can feel overwhelming. Bands, plyo balls, weighted balls, drills, routines, warm-ups, cooldowns… everyone seems to have a different opinion. But beneath all the noise is one simple truth:

** A player’s arm health can alter the trajectory of their entire career, success/failure in this game, and impact their overall enjoyment immensely. The earlier you build arm-care habits, the longer—and healthier—that career will be. 

Lets break down the why behind smart arm care, the pros and cons of plyo balls, the safe way younger athletes should approach weighted throws, and why band work must be non-negotiable in every young pitcher and position player’s routine.

Why Arm Care Must Start Early

Young athletes today throw harder, train more often, and play more baseball than any generation before them. But their bodies—especially their arms—aren’t naturally built for that workload.

Between ages 10–12, players experience the highest rate of invisible micro-damage to the elbow, shoulder, and the deceleration muscles that act as the braking system of the arm. Most of this damage doesn’t show up until ages 14–22, when velocity spikes, workloads increase, and mechanics break down under fatigue.

That’s why early arm care matters, because:

• Kids’ bodies aren’t fully developed.

• Their stabilizers and decelerators are weak.

• Their growth plates are open.

• Their coordination is still forming.

• Their ability to move efficiently changes month to month.

  
  

A smart program uses tools that support development—not overload it.

The Role of Bands: Strengthening the Muscles That Keep You Safe

Every throw relies on a complex sequence of large muscles (prime movers) and small stabilizers (protective muscles). The smaller muscles in the arm and shoulder—especially the decelerators—are the ones that keep players safe.

These muscles:

• Slow the arm down

• Protect the elbow

• Stabilize the shoulder

• Maintain joint integrity

• Prevent fatigue-based mechanical breakdown

• Improve coordination and arm path consistency

  
  

At younger ages, these muscles are often underdeveloped, and that’s exactly why injuries occur so often during the growth years.

Think of it like brakes on a car.

If your car can accelerate to 90 mph but the brakes can only safely stop you from 75, you’re not going anywhere near 90.

Your body works the same way—it will not allow you to throw harder than you can safely slow down.

Band routines help build those brakes. When done consistently (5–10 minutes per day), they:

• Improve arm strength

• Increase joint stability

• Reinforce mechanics

• Increase range of motion

• Reduce injury risk

• Act as the ideal warm-up for throwing

  
  

Band work should never be optional. It’s the foundation of a long, healthy throwing career. Put it this way, you will never regret properly doing your arm care, period.

Plyo Balls: Great Tool or Overhyped Trend? (Pros & Cons)

Plyo balls have become massively popular—and for good reason. When used correctly, they can enhance arm action, sequencing, posture, and power output.

But like any tool, they can also cause major issues if misused.

++ Pros of Plyo Balls

1. Improve Sequencing & Mechanics Slightly Heavier balls help athletes feel their arm path and trunk-arm connection more clearly. They promote better hip-shoulder separation, smoother layback (not increase layback), and more consistent timing.

2. Reinforce Movement Patterns When used in a structured drill routine, plyo balls help athletes “feel” proper mechanics instead of just hearing them.

3. Build Arm Strength Safely Using slightly heavier balls (like 6 oz) can safely build strength in the posterior shoulder—when done correctly.

4. Boost Velocity (When Appropriate) For athletes with mature bodies, stable mechanics, and good foundational strength, plyo work can add velocity.

– Cons of Plyo Balls (Especially for Younger Players)

1. Too Much Weight = Too Much Stress Young athletes under 18 should avoid extreme weighted ball variations. They’re still growing, and their arm path changes frequently.

2. Variability Can Hurt Consistency Players who are still finding their release point and learning to throw strikes can struggle with accuracy when the ball weight changes. It can actually delay their ability to throw accurately consistently, both on the mound and in the field.

This is like asking a quarterback learning deep-ball touch to approach it with a football that changes weight every few throws. You don’t change equipment when you’re trying to master precision.

3. Young Bodies Aren’t Ready for Advanced Plyo Routines Many high-schoolers copy college programs without understanding the pre-requisites:

• Mobility

• Strength

• Mechanics

• Stability

• Coordination

• 
  

Skipping these steps leads to injury.

The Safest Plyo Ball Strategy for Developing Players

If your athlete is under 18, here’s the gold standard:

** Stick to 4 oz, 5 oz, and 6 oz balls

This keeps weight variation within 20% of a regulation baseball.

Why 20%?

• It improves feel without shocking the arm

• It builds strength without overstressing joints

• It keeps mechanics consistent

• It avoids the dangerous velocity-chasing mentality

  
  

Trying to jump from 3 oz to 9 oz balls is where most of the damage happens.

The Accuracy Problem: Why Heavier Balls Can Mess With Feel

Players with developing bodies are also developing:

• Spatial awareness

• Arm slot consistency

• Shoulder mobility

• Release points

• Feel for the baseball

• Precision in throwing strikes

  
  

Changing ball weight too often disrupts that learning process.

Just like a QB working touch throws wouldn’t benefit from switching between a regulation football and a noticeably heavier or lighter football, a pitcher working on command isn't helped by drastic ball-weight changes.

Accuracy is a skill—one that requires consistency.

Building a Complete Arm Care Routine

A complete, safe, and effective arm care routine for developing players includes:

1. Bands (Warm-Up & Strengthening)

• 5–10 minutes daily

• Builds decelerators

• Protects shoulder and elbow

• Prepares the arm to throw safely

2. Light Plyo Work (4–6 oz)

• Performed after band work

• Improves sequencing

• Reinforces mechanics

• Trains feel and timing

3. A Controlled Throwing Progression

• Start short

• Build distance slowly

• End with mechanic-focused work

• Avoid throwing fatigued

4. Consistent Recovery

• Light band or shoulder work

• Mobility

• Hydration & nutrition

• Sleep

  
  

These routines turn raw arms into durable arms.

Final Takeaway: Arm Care Isn’t Optional — It’s Necessary

If you’re a parent or coach of a developing player, or if you're a player navigating the early stages of your baseball career, understand this:

Arm care is not just for pitchers. Every player who throws needs it.

Arm care is not just for older athletes. It must start young.

Arm care is not just about throwing harder. It’s about staying healthy long enough to reach your full potential.

Bands build the brakes. Plyo balls build the motor—when used correctly. Together, they prepare the arm to perform safely, powerfully, and consistently.

Strong arms stay on the field. Healthy arms build careers. Smart athletes make arm care a lifestyle—not a phase.

Here's a link for plyo balls & bands we use with all of our players in our facilities.

Hope this helps.