Baseball is a great sport for kids to learn hand-eye coordination, teamwork, and physical fitness. As kids improve their skills, they will naturally want to push themselves to throw farther distances. As a coach and mentor, it’s important to encourage this progress in a safe and responsible way. There are techniques and training methods that can set up kids for success as they work to gain throwing distance without risking injury.

The key to safely improving throwing distance for young players is gradual progression using proper mechanics.

Proper Throwing Mechanics are the Foundation

Before focusing on gaining distance, it’s essential that players have solid throwing mechanics. Proper throwing form reduces injury risk and allows players to make consistent, accurate throws. Here are key elements of proper throwing mechanics:

Grip: Use a four-seam grip with index and middle fingers crossed over the seams. This promotes spin and stability.
Arm Position: Keep elbow up equal to or slightly above the shoulder with a 90 degree angle at the elbow. This protects the arm.
Step: Step directly toward target with front foot. This builds momentum and direction.
Hip/Shoulder Rotation: Rotate hips and shoulders perpendicular to target. This generates power.
Follow Through: Follow through toward target with throwing hand ending up near opposite knee. This ensures full energy transfer.

When players master these mechanics, they have a strong foundation for adding distance. Focus on quality repetitions with proper form before moving to longer throwing distances.

Build Up Distance Slowly and Gradually

Gaining throwing distance too quickly is a main cause of overuse injuries in youth baseball. Going from 60 feet to 90 feet too fast puts dangerous stress on muscles and joints. Kids should gradually work up to longer distances even if their skills and strength allow more.

Here is a safe, gradual progression:

Start at 30-45 feet: Use short distances during initial mechanics practice.
Move up 10 feet at a time: After 2-3 sessions successfully throwing with proper mechanics, increase distance by 10 feet.
Increase every 2-3 sessions: Give the arm time to adapt before increasing distance again. Wait 2-3 practicing sessions focusing on quality mechanics before moving back farther.
Take breaks and reduce distance if needed: If a player experiences pain, soreness or reduced velocity, take a break and drop distance back by 20 feet until symptoms resolve.

With this step-by-step approach, players can challenge themselves while minimizing injury risk as the distance slowly increases. Periodic breaks are also important to allow recovery.

Use Consistent, Quality Warm-Ups

Warming up properly before throwing prepares muscles and improves blood flow to reduce injury risk. Kids should make warming up a consistent habit. Here are key warm-up tips:

Light aerobic activity: Start with light jogging or jumping jacks to get the blood pumping.
Arm circles: Do 10 forwards and backwards small arm circles to loosen up shoulders.
High knees: Lift knees high while jogging to warm up legs and core.
Arm and shoulder stretches: Interlock fingers and reach out front to stretch chest. Pull elbows behind head to stretch shoulders.
Wrist circles: Rotate wrists slowly in large circles 10 times each direction.
Tossing: Start with easy, short distance throws gradually increasing to maximum distance.

The whole warm-up should take 10-15 minutes and become a regular routine before throwing sessions or games. Proper warm-ups can help kids throw farther without added risk of injury.

Focus on Technique Over Distance for Younger Players

For kids under 10 years old that are new to baseball, focusing on proper mechanics should be the priority rather than maximum distance. While games and team practices may involve base distances up to 60 feet, coaches and parents should keep younger kids at shorter distances during skills practice.

Here are some age-based distance guidelines:

Under 8 years: Stick to 30-45 feet during individual practice to solidify fundamentals.
Age 8-10: Advance from 45 feet to 60 feet over multiple sessions if mechanics are solid.
10+ years: After mechanics are engrained, begin gradually increasing distance 10 feet at a time per session.

With age-appropriate throwing distances, younger players can develop proper form and confidence without straining their underdeveloped muscles. As kids grow and strengthen, the distance can slowly increase in conjunction.

Stress Proper Deceleration and Follow Through

Throwing harder relies on transferring full energy into the throw through hip and shoulder rotation. But safely arresting that motion is also key to avoid hyperextending the elbow.

Here are two key techniques for controlled deceleration:

Two-step stop: After release, take two steps toward target to slow momentum. Bend knees to absorb force.
Follow through: Carry the throwing motion through toward target with arm ending near opposite knee. This prevents abrupt stops.

Players should practice drills for proper deceleration and follow through just as much as throws for distance. These techniques will allow players’ arms to withstand the forces from increased distances.

Build Arm and Shoulder Strength

As players work up to longer throwing distances, targeted strength training becomes important. Stronger rotator cuffs, shoulders, forearms and wrists can help generate velocity and reduce injury risk.

Here are some safe and effective strength exercises:

Tubing exercises: Tie exercise tubing to a fence or pole. Stand sideways and pull tubing across chest with both hands to target rotator cuffs and shoulders.
Wall circles: Face a wall and make controlled circles with each arm bent at 90 degrees to build rotator cuff strength.
Wrist curls: Hold weight or hammer and curl wrist slowly up and down. Start with low weight and higher reps.
Forearm planks: Prop on elbows and hold plank position to build wrist and forearm endurance. Start with short 10-15 second holds.

Do these exercises in moderation 1-2 times per week on non-throwing days. High repetition with gradual weight increases is best for young players.

Emphasize Hip and Core Engagement

While arm strength is important, full-body power starting from the hips and core is key for maximum throwing velocity. Rotational core and hip exercises should complement upper body training:

Russian twists: Sit holding medicine ball or weight at chest. Rotate torso side to side without moving hips.
Side planks: Prop on elbow holding body straight and lift hips off ground. Hold each side for 10-15 seconds.
Chops: Stand holding cable or band pulled from hip and diagonally across body. Rotate through hips and shoulders.
Wood chops: Stand in athletic position holding a lightweight medicine ball overhead. Swing ball down across body using hips and core.

Two core and hip focused strength sessions per week will enable players to transfer more power from their lower body into throws.

Use Overload and Underload Balls

Weight and resistance balls can help develop arm and shoulder strength for increased throwing distance in a joint friendly way. Here are some smart uses of these tools:

Underload balls: Throwing very lightweight balls works on arm speed and mechanics.
Overload balls: Heavier balls build wrist, arm and shoulder strength when used properly. Start light with 3-5 oz balls.
Sled throws: Pulling a weighted sled engages the whole body during the throwing motion.
Uphill throws: Throwing up a slight incline recruits more muscle strength to overcome gravity.
Interval throwing: Alternate between underload, regular and overload balls within a session.

Always maintain proper mechanics when using these tools to avoid compensation patterns leading to injury. Moderate, brief use can provide benefits without overexerting young arms.

Develop Total Body Power and Coordination

Throwing doesn’t rely solely on the arm and upper body. Power originates from the legs and hips and transfers efficiently through a coordinated sequence of movements. Here are some great ways to develop total body athleticism:

Sprints: Short bursts of max effort running builds leg power and speed.
Broad jumps: Jumping for distance develops explosive hip extension.
Lateral shuffles: Quick side to side steps strengthens legs and improves agility.
Medicine ball throws: Throwing weighted balls recruits the whole body.
Plyometric hops: Hopping side to side or onto boxes develops power and control.

Two 10-15 minute total body power sessions per week will help players transfer strength gains into throwing ability. Multi-directional and lateral drills are especially beneficial.

Support Healthy Recovery

While gradually building throwing distance and arm strength, allowing for adequate rest and recovery is crucial. Young baseball players should avoid throwing year-round and overuse.

Here are some recovery tips:

Take 2-3 full months off per year from overhead throwing.
Ice shoulders and elbows after throwing sessions.
Focus on legs, core or cardio on non-throwing days.
Get 8-10 hours of sleep nightly for tissue repair.
Eat a balanced diet with protein for muscle recovery.
Hydrate well before, during and after activity.

Insufficient rest and recovery time is a leading cause of injuries. Prioritizing health off the field will allow players’ bodies to adapt and become stronger.

Set Realistic Goals

While many kids aspire to throw heat like the pros, it’s important to set realistic expectations and goals based on age and ability level. Comparing a 12-year old Little Leaguer throwing 60 feet to a high schooler throwing 90 feet will only cause frustration.

Here are some healthy goal setting tips:

Focus on personal improvement rather than peers.
Add 10 feet per session rather than setting fixed distance goals.
Measure throwing velocity gains rather than maximum distance.
Make form and mechanics goals primary over distance.
Talk to coaches before setting goals.

Staying positive and setting incremental goals based on realistic abilities will help kids improve safely. Throwing farther will come naturally as players grow and gain experience.

Monitor for Overuse Warning Signs

While gradual progression minimizes injury risks, coaches and parents should still watch for any symptoms of arm overuse:

Consistent soreness or pain in shoulder or elbow
Reduced throwing velocity
Mechanical changes like lowered elbow
Favoring one arm
Radiating tingling or numbness
Visible swelling around joint

If a player develops any of these symptoms, immediately stop throwing and consult a sports medicine professional. Taking a break and modifying activities is essential to treat minor overuse before small injuries become major.

Conclusion

Baseball can teach kids great skills like concentration, effort and perseverance as they work hard to throw farther. Coaches and parents play a key role in ensuring players progress safely by moderating distance, focusing on proper mechanics, allowing rest and recovery, and watching for injury warning signs. With reasonable goals, consistent quality practice using the techniques outlined here, and a base of overall athleticism, young players can gain throwing distance in a healthy, sustainable way over time. The journey is more important than any specific distance milestone. Keeping baseball fun and rewarding while prioritizing long-term arm health is the key to helping kids thrive in the sport for years to come.

Frequently Asked Questions

Q: At what age can most kids start throwing from 60 feet distance?

A: Around 10-12 years old is appropriate for kids to start gradually working up to 60 foot throwing distance after they have developed solid fundamentals and arm strength at closer distances over at least a year or two. Proper throwing mechanics should be mastered first.

Q: How often should young pitchers take time off from throwing?

A: Pitchers should take 2-3 months completely off from overhead throwing at least 1-2 times per year. This allows muscles, tendons and joints to recover and avoid overuse. Active rest can involve focusing on legs, core or cardio.

Q: What is too much throwing practice for young arms?

A: More than 3 quality throwing sessions per week is excessive, especially if proper rest and recovery practices are not followed. Kids should not throw year-round. Volume and intensity should increase gradually over years.

Q: Are weighted balls safe for kids to use?

A: Light overweight balls in the 3-5 ounce range are generally safe when used properly for limited repetitions with long rest intervals. Strict mechanics must be maintained to avoid compensation patterns. Moderate, brief use can build arm strength if closely monitored.

Q: Can playing catcher help build arm strength for pitching/throwing?

A: Yes, playing catcher is a good way to develop arm strength when not pitching since it involves less overhead throwing volume. Make sure to build in rest days from throwing altogether regularly.

Q: What exercises help throwing velocity and distance?

A: Full body kinetic chain exercises like med ball throws, sprints, and plyometrics help transfer force from the legs and core. Lifting legs, core, shoulders in moderation also builds power. Throwing mechanics are most important.

Q: At what point does a decrease in velocity indicate a need for rest?

A: Any consistent decrease in throwing velocity, even a few mph, can signal arm fatigue and a need for rest. Velocity drop indicates the body is compensating to protect the arm. Take 1-2 weeks off from throwing and gradually build back up.