The Hidden Power of Primal Movements: Building Arm Health from the Ground Up in Youth Baseball

Tommy John surgeries among teenage pitchers are at an all-time high. As a baseball coach, parent, or player, you’ve probably heard the usual advice—limit pitch counts, avoid year-round throwing, take rest days. All of those are important, but here’s the problem: we’re missing something fundamental.

What if I told you that one of the most effective ways to prevent arm injuries doesn’t involve throwing at all?

The Overlooked Foundation: Primal Movement Patterns

Before a young athlete ever picks up a baseball, they should be able to move well—period. In fact, many of the chronic arm injuries we see in teenage baseball players can be traced back to deficiencies in basic primal movements:

• Squat

• Hinge

• Lunge

• Push

• Pull

• Rotate

• Gait (walking/running)

These seven movement patterns are the blueprint for all athletic actions, including throwing. Yet, we often skip over them in favor of sport-specific drills far too early. When a young pitcher lacks strength, stability, and control in these foundational movements, they’re forced to compensate somewhere—usually, in their arm.

Why Poor Movement = Poor Arm Health

Let’s break this down:

• Weak lower half? The pitcher can’t efficiently load or drive off the mound, increasing stress on the elbow and shoulder.

• Poor hip mobility? They’ll struggle to rotate properly, forcing their arm to “make up the difference.”

• Lack of core stability? Their kinetic chain collapses, again putting more torque on the elbow.

The result? Repetitive microtrauma to the UCL, leading to the dreaded Tommy John surgery.

Shifting the Focus: Train Movement First

So, how can we flip the script?

1. Prioritize Movement Assessments

Before designing a throwing program, evaluate the athlete’s ability to perform bodyweight squats, hinges, lunges, and rotations with control. You’ll often uncover tight hips, weak glutes, or core instability that needs to be addressed before they throw hard.

2. Implement Age-Appropriate Strength Training

Even for 9-12-year-olds, basic exercises like goblet squats, deadlifts, pull-ups, and med ball rotational throws (done correctly) are safe and essential. For teenagers, progressing to barbell work and more complex patterns builds durability.

3. Balance Strength with Mobility

Too often, players focus solely on strength or flexibility. You need both. Incorporate mobility drills for hips, thoracic spine, and ankles to support healthy movement.

4. Use Rotation as a Skill

Teach athletes how to properly rotate their hips, core, and shoulders. Rotational power starts from the ground up—not from the arm.

Conclusion: Arm Health Isn’t Just an Arm Issue

The truth is, arm health is a full-body issue. Focusing solely on the elbow, pitch counts, or velocity programs ignores the bigger picture. By developing a solid foundation of primal movement patterns, young pitchers can generate power efficiently and safely—without overloading their arms.

It’s time we stop patching the symptoms and start addressing the root cause. Movement matters. Train it early, train it often.

Want to learn more about integrating proper movement training into your athlete’s routine? Reach out—I’d be happy to help design a plan tailored to their development.