I am a sophomore at a Division 2 junior college which I am attending because I was recruited for basketball but now that the season is over i needed something to do. So I tried out for the school baseball team recently ( after not playing since 8th grade because I chose basketball over baseball) and I made the team. I tore my labrum my junior year of high school in a basketball game and haven't been able to do very much throwing wise since then. My first bullpen last week, I was in the 82-85 range after not throwing for years and my shoulder and elbow are so fatigued already that everyday is a battle. Without doing our extensive pitchers workout and band workout which we do halfway through practice I just can't get lose. The season starts next week and after joining so late I am not sure how to proceed throwing and ramping up the pitch count without giving my shoulder the chance to ease back into it. What pre throwing routine should I do to to help build up strength without slowing me down. I truly think if I play this smart and get my arm strength back by the end of this season I could be throwing in the upper 80's, any advice would be helpful.