Free “Pitching Healthy” Introduction

Justin Valespina - Rockies

Photo courtesy of

Over the past few years, we have seen a major increase in arm injuries, so much so it’s been labeled an epidemic! Players as young as 9 are sustaining growth plate injuries. High school age kids (14-19) are at the highest risk for Tommy John surgery. Not all injuries are serious but they can cause a player pain and affect his ability to practice and play games. The more serious injuries are ending too many players’ seasons and sometimes even their careers.

The Pitching Healthy Program was created to combat this epidemic.

Colorado Rockies pitcher Justin Valdespina (pictured) is a recent product of the Pitching Healthy Program.

“The Pitching Healthy Program helped me to understand how my body is supposed to work when throwing a baseball. It’s a total body movement and not just the arm. The program focused on mechanics and strength training. I went from mid 80’s to low 90’s in just a few weeks because of mechanical changes and unlocking my potential. Put in the work now so you can succeed later.”

In conjunction with the Baseball Health Network (BHN), Professional Baseball Instruction would like to invite ALL pitchers for a FREE workout with our Pitching Healthy Program run by BHN founder Steve Hayward and former New York Mets strength & conditioning coach Keith Cedro.

The key to NOT becoming a statistic is to educate yourself on the following:

  • How to evaluate your arm on a daily basis and how to best treat it.
  • How much and what type of throwing you should do
  • Which shoulder & elbow exercises or stretches will help make your arm feel better
  • When to take a break from throwing
  • How to communicate what you are feeling to your coaches so you can work together to give the player what he needs to stay healthy and on the field
  • Off speed pitches (change-up, breaking pitches) to add to your arsenal
  • Pitching from the stretch
  • Holding baserunners
  • Pick off moves
  • PFP (pitchers fielding practice)

Pitching Healthy ProgramThe Pitching Healthy Program includes exercises and drills coordinated with an off-season throwing routine. This program will help players build strength, endurance, and range of motion in their throwing arm while also helping players incorporate their full body into their throwing motion. We don’t just want players to learn these exercise routines – we want players to utilize them throughout their baseball journey. They will learn to build arm strength safely and effectively to avoid fatigue and injuries. All of our exercises are not dependent on a weight room or strength training machines and can be done on the field or at home. These exercises include but are not limited to:

  • Full body warm up
  • Upper body strengthening and range of motion with Stretch Cordz
  • Lightweight shoulder exercises
  • Medicine ball dynamic movement exercises
  • Core Trunk Stabilization
  • Football toss- shoulder rotation routine
  • Leg strengthening
  • General conditioning/endurance training

Here’s an example of one of our arm care exercise routines.

The Pitching Healthy Program is a combination of mental and physical training to help the player grow as an athlete, improve their on field performance, and stay healthy.

We are developing confident, educated, successful pitchers!

If you want to stay healthy and improve your performance, the Pitching Healthy Program will give you the blueprint on how to do it!

We would like to invite you to a FREE workout to see firsthand just how valuable our program is to your success!

There is limited space, so all players must sign up in advance! No walk-ins will be allowed. Workouts are limited to one session per player!


  • December 2 & 9 –  11:30am-1:30pm
  • December 6 & 13  – 7pm-9pm

AGES 11-14

  • December 2 & 9  – 10:00am-11:30am
  • December 6 & 13 – 5:30pm-7:00pm

TO REGISTER – call us at 800-282-4638


  1. Anita Lung says:

    Do you have this program for 9 year olds..?

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