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Throw every day.
Many fine pitching coaches advise this. Even if it’s just playing catch for fifteen minutes or so, do some throwing every day—it’s one of the best ways to keep the arm loose and flexible. What I used to do was alternate between playing catch for fifteen or twenty minutes one day and doing a bullpen session the next, and during that bullpen session I would do some serious work on mechanics or a new pitch or refining an existing one. And if I had to come into a game in relief in between starts, that counted as “throwing every day”—pitching an inning or two to hold a lead.
And I never had a sore arm or a sore shoulder or a sore anything else. Not only does throwing every day keep the arm loose and flexible, it also strengthens the arm. :slight_smile:

A good throwing regimen is also a good idea for many players in the off-season provided by Steven Ellis here on his page.

http://www.thecompletepitcher.com/longtoss.htm