Rest and Pitch Limits to Avoid Injuries in Young Baseball Pitchers
Young pitchers are still growing, which makes their arms more vulnerable to overuse. Pitch limits and rest days are among the simplest, best-supported ways to protect them. This page lays out the MLB and USA Baseball Pitch Smart guidelines and how to use them.
This is general information, not medical advice. A young pitcher with arm pain should stop throwing and see a doctor.
The injuries limits help prevent
- Growth plate injuries. Kids' growth plates are weaker than the surrounding bone and tendons, and repeated throwing stress can injure them, in the elbow ("Little League elbow") or shoulder ("Little League shoulder").
- Shoulder pain and rotator cuff problems, often from overuse or poor mechanics.
- UCL injuries in the elbow, which can lead to Tommy John surgery. Pain on the inner elbow should be taken seriously.
Pitch Smart daily limits and rest
| Age | Daily max (game pitches) | 0 days rest | 1 day | 2 days | 3 days | 4 days |
|---|---|---|---|---|---|---|
| 7–8 | 50 | 1–20 | 21–35 | 36–50 | N/A | N/A |
| 9–10 | 75 | 1–20 | 21–35 | 36–50 | 51–65 | 66–75 |
| 11–12 | 85 | 1–20 | 21–35 | 36–50 | 51–65 | 66–85 |
| 13–14 | 95 | 1–20 | 21–35 | 36–50 | 51–65 | 66–95 |
| 15–16 | 95 | 1–30 | 31–45 | 46–60 | 61–75 | 76–95 |
| 17–18 | 105 | 1–30 | 31–45 | 46–60 | 61–80 | 81–105 |
| 19–22 | 120 | 1–30 | 31–45 | 46–60 | 61–80 | 81–105 |
Source: MLB Pitch Smart pitching guidelines, read Oct 24, 2026. Each column is the required rest after that many pitches in a day. The 19–22 table on the source page stops at 105 pitches and doesn't list rest above that.
How to read it: an 11-year-old who throws 40 pitches needs 2 days of rest before pitching again. If they throw 70, they need 4.
Other Pitch Smart rules
- Yearly time off: at least four months off from throwing each year, with 2–3 of those months continuous. For ages 15–18, four months off from competitive pitching, including 2–3 continuous months off from all overhead throwing.
- Innings: no more than 60 innings a year for ages 8 and under, 80 for ages 9–12, and 100 for ages 13–18.
- Pitch types: for ages 12 and under, fastballs and changeups. Ages 13 and up can add breaking pitches once they have a consistent fastball and changeup.
- Don't pitch three days in a row, regardless of pitch counts.
- Avoid catching when not pitching.
- Don't play on multiple teams at the same time, and don't pitch in multiple games on the same day.
- Watch for fatigue and pull a pitcher who shows it.
- Follow the guidelines across all leagues, tournaments and showcases, not just one team.
Rest matters
Rest is when the arm recovers. Rest days, a real offseason and not stacking teams on top of each other prevent the overuse that causes most youth arm injuries. It helps kids mentally too, and keeps the game fun.
Making it work
- Count every pitch, including warm-ups if your league does. A pitch-counter app or a parent with a notebook works.
- Add it up across teams. The limits apply to the child, not the team.
- Count practice too. Bullpens add to the arm's workload. See how many pitches should be thrown in practice.
- Build a full program: age-appropriate strength and conditioning, sound mechanics and an arm care routine.
- Everyone on the same page: coaches, parents and players should all know the limits.
A radar gun can help here too. A noticeable drop in velocity during an outing can be a sign of fatigue. See arm injuries.
See our guide to the best baseball radar guns →
FAQ
How many pitches can a 12-year-old throw?
Pitch Smart's daily maximum for ages 11–12 is 85 pitches in a game, with required rest days based on the count. 66 or more pitches requires 4 days of rest.
Can a youth pitcher pitch three days in a row?
No. Pitch Smart says no pitcher should appear in a game as a pitcher on three consecutive days, regardless of pitch counts.
How much time off should a young pitcher take each year?
Pitch Smart recommends at least four months off from throwing each year for younger players, including 2–3 continuous months. For ages 15–18 it's four months off from competitive pitching, including 2–3 continuous months off from all overhead throwing.