Shohei Ohtani Two-Way Arm Care

Shohei Ohtani's arm care routine uses targeted shoulder mobility, weighted plyometric balls, and structured throwing progressions to sustain elite velocity.

4 time blocks, 45 minutes in total.

Time blocks

Thoracic and Shoulder Mobility: 10 min
Foam roll thoracic spine and perform shoulder dynamic stretches
Scapular Resistance Band Activation: 10 min
Perform high repetition band pulls and external rotations
Plyometric Weighted Ball Drills: 10 min
Throw weighted plyo balls against wall to prime shoulder muscles
Flat Ground Throwing Progression: 15 min
Build throwing distance on flat ground from short catch to long toss

About this routine

Shohei Ohtani's arm care routine plays a vital role in his ability to pitch and hit at the highest professional level. Before taking the mound or throwing long toss, Ohtani systematically prepares his rotator cuff, scapular stabilizers, and surrounding muscles.

The sequence starts with thoracic mobility and band resistance exercises to wake up the upper back. He then transitions to weighted plyometric balls thrown against a hard wall. This phase drills proper deceleration mechanics and strengthens the shoulder joint.

Finally, Ohtani completes a flat ground throwing progression, steadily increasing distance and effort. This 45 minute structure helps protect his arm from overuse while maintaining explosive throwing power.

Why this routine works

Prepares rotator cuff and shoulder joint for throwing velocity
Builds scapular stability and decelerator muscle strength
Establishes consistent throwing mechanics before long toss or bullpen work

FAQ

What is Shohei Ohtani's arm care routine?

It is a systematic pre throwing sequence using mobility exercises, resistance bands, weighted plyometric balls, and flat ground throws to protect his arm and maintain velocity.

How long does Shohei Ohtani's arm care routine take?

This structured warm up sequence takes approximately 45 minutes to complete before pitching or throwing drills.

Sources

Inside Shohei Ohtani's Prep Work: MLB.com
Driveline Baseball Weighted Ball Protocols: Driveline Baseball