Baseball Season Is Done—Now What?
The baseball season may be over, but your journey as an athlete isn’t. This is what I recommend after a decade watching and helping pros recover and rebuild. How you spend your offseason can make all the difference between heading into next season stronger, faster, and healthier…or sidelined with injury and frustration. Whether you’re a player, parent, or coach, understanding the right steps to take after the final out is crucial. In this newsletter, we break down exactly what youth baseball players should do after the season ends; from essential rest periods to smart training strategies and surprising off-field habits that can boost performance. Ready to set yourself up for success? Let’s dive in.
Baseball Season Is Done—Now What?
The last out has been recorded, the gear is packed away, and for many youth baseball players... the question becomes: what’s next?
Here’s your roadmap for recovery, reset, and smart offseason prep—straight from the field and the clinic.
Step One: Take Time Off. Seriously.
The Pitch Smart guidelines don’t just recommend rest—they demand it. Overhead throwing stresses the shoulder, elbow, spine, and growth plates. Give the body the break it deserves.
Recommended Time Off from Throwing:
This means no pitching, long toss, or showcases. Your future self will thank you.
Immediate Concerns to Address
Arm Health Check: Did you battle elbow or shoulder pain this year? Don’t hope it “just goes away.” Get evaluated by a sports physical therapist.
Playing Summer Ball? Then rest is over. You’ll need to jump back into training—smartly and systematically.
Get Started After Some Rest
Once you’ve had the recommended time off and you are now pain-free, it’s time to rebuild a foundation for next season. Here’s where to start:
Begin a structured strength and conditioning program focused on movement quality and durability. This one is obvious. But when I was working in the big leagues, he would not believe how intense the pros would work out in the off-season. This was when they made their games. This was when they made their body resilient for the day in, day out grind of 162 games in a season. They would gradually ramp up and deload as their season got closer. Knowing when and how to program explosive activities is key here. I sent most of my guys over to Nyck Romero at the House of Power if you are in Southern California.
Start or resume your arm care routine, including mobility and band work. No off-season is complete unless you are taking care of your throwing arm. It is imperative that you begin a structured program. Yes, arm care programs should involve strength training for the upper and lower body, but there are also so many things that distinguish the two. You can take a look at my blog for some ideas, if you’d like.
Work with a pitching and/or hitting coach to refine technique.
Get some swings in the cage to rebuild rhythm and timing.
Incorporate fielding practice to stay sharp defensively.
Gradually begin a throwing program to recondition the arm and avoid setbacks. Your goal should be ready for practice to begin. Time your throwing program so that you are finishing a week or two before your team gets together.
Non-Baseball Training Ideas for the Offseason
The offseason is also the perfect time to build athleticism and maturity off the diamond:
Go watch the big leaguers play—not just on TV, but in person if you can. Study how pros carry themselves between pitches, in the dugout, during warmups, and under pressure. There’s a lot more to learn than just mechanics.
Break down your own game film and identify areas for improvement. Don’t be too hard on yourself, just realistic.
Set personal goals for the next season (technical, mental, and physical).
Try yoga, Pilates, barre, meditation, or mindfulness practices. Yes, seriously -they help with mobility, balance, control, breathing, and recovery.
Optimize sleep, recovery, and nutrition. Learning how to cook was a gamechanger, personally. What you put in your body matters, and if you cannot cook a basic recovery meal you will often find yourself reaching for what is convenient in your cabinets, and that’s not usually a good thing. Keep in mind that just one night of sleep deprivation resulted in an 18% decrease in protein synthesis, a 21% increase in cortisol (prolonged high cortisol levels lead to muscle breakdown), and a 24% reduction in testosterone. That is one of my favorite tidbits to teach youth athletes. For more info on sleep and recovery, click here.
Play other sports to become a more versatile athlete:
Boxing to improve hand speed and coordination
Basketball for explosiveness and agility
Soccer for endurance and footwork
Go on walks or hikes to decompress and stay active.
Pick up a new hobby or skill outside of sports.
Take a leadership or mindset course to build confidence and communication.
Volunteer locally to give back and stay grounded.
Technique Spotlight: Focus on Off-Season Recovery
If your season just wrapped and your body feels the toll of long practices, heavy lifts, and hard-fought games, this 30 minute yoga session is exactly what you need. Designed specifically for those who push their limits like athletes, weightlifters, CrossFitters, and power athletes, it is a perfect way to reset your body, restore mobility, and ease the stiffness that builds up over time. Whether you are gearing up for the next phase of training or just need to move better and feel lighter, this guided session is a smart step in your recovery. Give this a shot and try to make it apart of your daily offseason routine.
No excuses if you have the summer off from school!
The offseason is where real gains are made. It's also where injuries are prevented. Take rest seriously, move with intention, and surround yourself with professionals who understand the balance between development and durability.
Need a personalized plan or injury screen? Click here or book an assessment today.
Until then: breathe, recover, and gear up for your best season yet.