Take 2–3 Continuous Months Off From Throwing

Most youth and high school pitchers should take at least 2–3 continuous months off from all overhead throwing each year. The full annual break depends on age:

• Ages 9–14: Pitch Smart recommends at least four months off from throwing per year, including one continuous stretch of 2–3 months. Its guidance says this for both ages 9–12 and ages 13–14.
• Ages 15–18: Take at least four months away from competitive pitching, including at least 2–3 continuous months with no overhead throwing, according to Pitch Smart’s high school guidance.

This is an annual workload target, not merely the number of weeks between the last fall tournament and the first winter bullpen.

What “off from throwing” means

During the continuous no-throw period, do not replace games with:

• Bullpens or flat-ground pitching
• Long toss
• Weighted-ball throws
• High-intent throwing into a net
• Hard throws while playing another baseball position
• Frequent casual catch that still adds overhead throwing

A break from pitching alone is not the same as a break from throwing. The arm still experiences throwing workload when the athlete plays shortstop, catches, attends a showcase or works through a velocity program.

The pitcher does not need to become inactive. ASMI describes this as active rest: during time away from throwing, pitchers can do other physical activities and exercises while maintaining good nutrition. Its guidance for professional pitchers calls for at least two consecutive months away from all throwing, while its adolescent position statement recommends no overhead throwing for at least 2–3 months and says four months is preferred (ASMI adolescent guidance; ASMI Tommy John position statement).

Use the break for sleep, general strength, running, jumping, mobility and another sport that does not recreate a heavy overhead-throwing workload. Strength work should be age-appropriate and supervised.

A simple way to build the calendar

Start with the final game, showcase or high-intent throwing session—not the final league game if more throwing follows it.

For example, if a 13-year-old finishes all baseball throwing on August 1:

1. Keep August, September and October free of throwing for one continuous three-month break.
2. Add another month without throwing elsewhere in the same 12-month calendar to reach Pitch Smart’s four-month annual recommendation for ages 13–14.
3. Allow enough preparation time before the next season for easy catch, longer catch, controlled pitching and then game-intent work.

Do not let a winter lesson package erase the offseason. Lessons can resume after the planned no-throw block; they do not have to begin immediately after fall baseball.

Return gradually instead of jumping into bullpens

The first day back should look like easy catch, not a tryout. A practical sequence is:

1. Easy catch: Short, comfortable throws with a normal arc. Finish while the delivery and accuracy still look easy.
2. Build catch volume or distance: Change one variable at a time. Do not increase the number of throws, distance and effort together.
3. Controlled flat-ground work: Reintroduce the pitching delivery below game intensity, emphasizing direction and repeatable mechanics.
4. Mound work: Begin with controlled fastballs and changeups before adding higher intent or a full pitch mix.
5. Competitive preparation: Add game-like intensity only after the pitcher has handled the earlier stages without pain or unusual next-day soreness.

Warm up before every throwing session; this baseball warm-up progression moves from whole-body activity to easy throwing. Pitchers rebuilding their delivery can also use the ground-up throwing sequence rather than chasing velocity immediately.

There is no universal number of throws or days for each step. Age, previous workload, injury history, time away and the next competition date all matter. A coach who can watch the athlete should set the details, and a clinician should direct the return if the pitcher is coming back from injury.

Pain changes the plan

Do not use an ordinary offseason program to work through elbow or shoulder pain. ASMI advises stopping pitching when an adolescent reports elbow or shoulder pain until the athlete is evaluated by a sports-medicine physician. The American Academy of Orthopaedic Surgeons also says a child should stop throwing for elbow pain or swelling, a pop, numbness or tingling, restricted motion, or locking (AAOS).

If pain returns when throwing resumes, stop again and seek qualified medical evaluation. An offseason calendar is a workload plan, not a diagnosis or rehabilitation protocol.