Throwing puts a ton of strain on many parts of your arm, but none more than the rotator cuff. Fortunately, we can start now at strengthening the muscles in that area, avoiding the potential for later injury.
Disclaimer: this guy is super annoying, but these are my favorite rotator cuff exercises. I would do 1-3 sets of 15 reps each, with extremely low resistance (Caleb uses the lowest band size I have). He has some weird band system, but it doesn’t matter what kind you have. I personally like the ones that can anchor into a door hinge.. google it.
The only change I would make to his progression is when he moves to the “goal post” workouts, I would instead do them one arm at a time, and make sure the band is behind (or in front of) each arm, not behind the center of your back. The reason is, this will keep the bands pulling in the correct direction on your shoulder, instead of pulling to a central spot.
I’ll try to update this post eventually with my own video, but this is what you get for now. You can do this as much as 2-3 days per week!