Players gradually ramped up over the 6-weeks to include kneeling, rocker, and run-and-gun throws with balls ranging from 2oz to 32 oz. Maximal internal-rotation of the shoulder occurred at ball release and maximal extension of the elbow occurred on average 0.01 seconds before ball release. This is the study to start with if you are interested in learning about weighted baseballs and weighted-bat training. Finally, weighted baseballs aren’t the only mechanism with which to increase pitching velocity. Throwing weighted balls introduces varying forces on a throwing arm. However, the heavy baseball training balls are designed and weighted to be compatible with many well-known (both free and paid) programs already existing. It was also found that there were no changes in the relative timing of the different joints, suggesting that the overall coordination pattern of throwing is independent of ball weight. The subjects were also not allowed to participate in any other weight-training program during the study. In short, here are the facts on what they can be used for: – Using baseballs from 4-7 ounces can show an increase in velocity. The weight of the baseballs used increased every two weeks. Weighted baseball throwing has become a major component of many elite high school, college and professional pitchers' throwing programs. Higher weighted balls may lead to injury when attempting to make the catch. The exact mechanism on how weighted baseballs increase velocity is unknown. ). baseball. Oates Specialties sells select conditioning equipment and accessories for the elite athlete under the 'TAP Conditioning™' product line. Schedule a 30-minute  call with Driveline staff to discuss your individual needs. The underload and overload baseballs in this study only changed in weight by one-quarter of an ounce, from 4-6 ounces. Group two pitched with a heavy and standard baseball for the first 5 weeks, and then a light and standard baseball for the final 5 weeks. to improve your pitching velocity. Significant increases in throwing velocity were found following a 6 week weighted ball throwing program. For both the pre and post test, each pitcher threw at maximal ability for 20 throws at a target located 35 feet away. Weighted balls will improve your throwing velocity. Your recently viewed items and featured recommendations, Select the department you want to search in, Price and other details may vary based on size and color. How are weighted baseballs incorporated? ), 20 max effort throws (10 oz. You don't play catch with weighted baseballs. Overload balls … Starting with the light ball and increasing weight and resistance to the heavy ball. On baseball's biggest stage, one of its best pitchers broke out one of its most controversial training methods. Motor-learning research shows training small variations of a movement results in faster learning rather than repeating the same skill. Authors: DeRenne, Coop; Szymanski, David 2009. The researchers found pitch velocity had a statistically significant increase: 4.3% of external rotation in the weighted ball group. This article will provide baseball pitchers and coaches with practical tips and applications for using weighted baseballs in a throwing program. Whether you are a pitcher, infielder, or outfielder, having an extra mph behind each throw will improve your game. Throw Clean. Biomechanical Analysis of Weighted Ball Exercises for Baseball Pitchers Fleisig (unpublished) • 25 High School and Collegiate Pitchers • Used 4,5,6,7 oz balls from mound and flat ground. ... As you train, gradually increase the weight of the ball as you build strength in your throwing arm. Ten high-school pitchers took part in this study, all between ages of 16 and 18. HEAVY BASEBALL TRAINING BALLS – WEIGHTED BASEBALLS FOR THROWING. Group 3 served as the control group and pitched with a standard baseball for 10 weeks. to 24 oz. The idea is to use overload baseballs (6 ounces, 7 ounces, etc.) The researchers also mention possible bonus of increased conditioning and decreased drudgery of training. This supports the notion that weighted baseballs improve velocity by training internal rotation and elbow extension. Athletes + Coaches, sign up for TRAQ and get our starter templates free. Once assigned to their groups, each pitcher trained three days a week for six weeks. Players completed the throwing program 3x/week on alternating days using a 10 oz. Whether its in catch play, command work, or pulldowns, a leather weighted baseball set that more closely mimics the feel of a competition ball elevates your training. Power training by definition conditions the neuromuscular system to develop the greatest amount of force in the least amount of time. paper looked at 11 weighted-baseball studies and suggests that weighted-ball training not only increases velocity but also may be used for injury prevention. Yet, there are people in the baseball training industry selling weighted baseball programs (with balls heavier than 5oz) to coach/parents of middle school and youth pitchers. Both groups saw significant in-group increases in throwing velocity as a result of the training, with no significant change in accuracy. Internal rotation of the shoulder (63%) and elbow extension (32%) were found to be the main contributors to total ball velocity at release. The authors noted a significant increase in elbow varus torque (stress on the Tommy John ligament) when throwing weighted balls on flat ground with the run-and-gun technique compared to throwing off a mound. in combination with underload baseballs (4 ounces, 3 ounces, etc.) The timing of the maximal elbow-extension velocity changed significantly as well as the timing of the maximal external-rotation angle of the shoulder. I would typically recommend one but this type of training is vital to research, and I feel it … One group threw weighted balls; another used a pulley device to resist the mechanics of throwing. Authors: C, DeRenne; R, Tracy; P Dunn-Rankin 1985. Fitness can be described with a variety of words – strength, endurance, or conditioning. We performed a 6-week weighted ball training program with high school baseball pitchers. Aroldis Chapman, he of the 105-mph fastball, was seen throwing off the mound in the Cubs' bullpen prior to each of his World Series appearances with -- insert audible gasp here -- a 10-ounce weighted ball. Between reading the review and looking up the references, we found a solid research base in the support of weighted-implement training in baseball. As many “studies” within the baseball industry have already claimed/alluded/stated. This suggests that they might have reduced their throwing speed in an attempt to gain accuracy. What is the Countermovement Jump (CMJ) Test? Ankle Weights – Ankle weights can effectively isolate the lower leg work in the throwing/pitching … The researchers found that both the overload and underload groups made significant gains in velocity. Throwing Partner Baseball quantity Add to cart SKU: TPB - WB Category: Baseball Training Aids Tags: Baseball , Pitching Aid , Rope , Throwing Aid , Throwing Partner , Training Aid They then performed 15 throws with the weighted ball, 20 with the regulation ball, 10 with same weighted ball, and 10 with the regular ball. Top subscription boxes – right to your door, © 1996-2020,, Inc. or its affiliates. We offer unique training equipment that targets the fast twitch ATP energy system so that athletes in all sports can become more explosive, dynamic, and athletic. Neuromuscular system – combination of how the nervous system and muscles work together in movement, Kinetic – using physics to study motion and its causes, namely forces occurring in the pitching motion in this instance. Strength. Statistically significant – the likelihood that a relationship is caused by something other than mere random chance. A general conditioning program was offered to improve the athletes’ motor fitness before the experiment started. This study had 32 individuals complete either a control (20 athletes) or weighted-ball (12) throwing program. A warm-up was provided with a regulation baseball; five repetitions were thrown with their respective overload at moderate speed, followed by 20 reps at max. The velocities of both groups were low for high-school athletes (69.1 ->69.8 / 66.9 ->69.1), and although the programming started off lighter compared to the final week, it still consisted of three high-intent days a week. The weight of the ball changed every two weeks. The researchers mentioned several limitations, including a wide range of ages in both groups: between 8 and 17 years old. The entire program was 12-weeks long, from fall through winter. The weighted baseball group performed a 6-week weighted ball throwing program in January and February of the baseball offseason. Weighted training baseballs come in singles and multipacks. 2. They were allowed to warm-up on an individual basis with regulation baseballs. A CleanFuego Overweight (8oz), which also replicates the dimensions of a baseball, was created so players could easily work it into their weighted ball training programs. • Used 14, 32 oz balls on flat ground with “hold” exercises Elbow extension preceded the onset of the internal shoulder rotation. The weighted-ball sequence did not vary, and the pitch totals for the weighted baseballs in sequence were a 2:1 ratio (non-standard to standard weight). You should never throw a weighted baseball off a mound (arm stress is higher when elevated) or with long-toss. difference between throwing a baseball versus and over- and underweight balls. general resistance training according to the overload of force. Weighted & Specialty Balls for your Baseball & Softball Training Needs from Markwort Sporting Goods Company. Now go! This paper does an excellent job of breaking down the variety of training protocols that have been experimented with using weighted baseballs. However, Soviet-science research on over/underweight implements provides a great hypothesis: With underweight training the arm will move at higher speeds with less muscle force generated. Research suggests to throw 2 heavy weighted ball pitches for every 1 regular weighted ball pitch. During catch play and command work, they are thrown at less than full intent and, during high-output work, they are thrown as hard as possible into a net. GoSports 2.8" Weighted Training Baseballs | Hitting & Pitching Training for All Skill Levels | Improve P… You’re seeing this ad based on the product’s relevance to your search query. Stay ready for practice days with weighted baseball multipacks that include up to 12 balls. The pitchers used one heavy ball for two weeks and then moved on to the next heaviest baseball. Throw … However, Soviet-science research on over/underweight implements provides a great hypothesis: With underweight training the arm will move at higher speeds with less muscle force generated. All participants were instructed to make each throw for each drill at maximum effort. Throwing was performed 3 times per week. Every player threw 3 times a week. Comparison of Kinematics Between Overarm Throwing with 20% Underweight, Regular, and 20% Overweight Balls, Authors: Van den Tillaar, Roland; Ettema, Gertjan 2011. Four out of five studies found that training or warming-up with an overweight baseball produced an increase in the velocity of the baseball. This suggests that both a combined or blocked approach to programming may be effective in increasing velocity, which means athletes could potentially choose the programming they wish. Our selection includes 9″ weighted baseballs, 11″ and 12″ individual weighted softballs, also available in light or heavy weighted softball sets. For the first two-week period, a 7-oz ball was used; for the second, a 9-oz ball was used. Heavy Baseball Training Balls do not come with a throwing program. The overload group began each day by warming up for 15 minutes with a heavy ball, playing catch, and long tossing (to 150 feet) for a 15-minute period. According to the research, the best results come from using BOTH light weighted and heavy weighted balls. There is a longer write up on this study that you can find, Effect of Baseball Weighted Implement Training: a Brief Review, Effects of Under- and Overweighted implement training on pitching velocity, The Effects of a Baseball Throwing Velocity Improvement Program on Shoulder Range of Motion, Isometric Mid-Thigh Pull (IMTP) Strength Testing. A great way to improve throwing velocity is through the use of over and underweight balls. Both maximal internal-rotation velocity of the shoulder and maximal elbow-extension velocity significantly changed when throwing the weighted balls. It’s unknown how the results would change under a different set of athletes or how the results would change with minor adjustments of programming on a per-athlete basis. This study reviewed a number of weighted-ball studies and how different training protocols affected velocity and accuracy. Heavier weighted baseballs are often designed for hitters or more advanced players. Throwing accuracy also increased, but it was not statistically significant. All throws were from the mound, and the athletes were instructed to alternate each weighted-ball throw between sub-max and max execution. However, USING weighted balls is a different story. Statistically significant velocity improvements were seen between the weighted-ball groups and the control group. 2. (b) specific resistance training with an overload of force. First, let me make two things abundantly clear: 1. After viewing product detail pages, look here to find an easy way to navigate back to pages you are interested in. Powernet 3.2" Weighted Hit Training Balls (6 Pack) Key Features: BUILD PROPER TECHNIQUE - The PowerNet progressive weight system builds on technique development. Broadly, they are used for lower-volume work that mirrors game-like conditions. This is important to note that if the players are going to play catch with weighted balls, it’s a good idea to get a pack of different weights. The programming was done individually, but the researchers did not have a role in how athletes were programmed. They then performed 15 throws with the weighted ball, 20 with the regulation ball, 10 with same weighted ball, and 10 with the regular ball. Previous studies by van den Tillaar and Ettema (2004, 2007) showed that the internal rotation of the shoulder and elbow extension were the main contributors for the maximal ball-velocity at release. If you are wanting to improve your throwing and do so safely, give us a call at (402) 609-1750 to work with one of our sports therapy throwing therapists. Maximal angles, angles at ball release, and maximal angular velocities of the joint and their timings were analyzed during the throw. So does that mean I am encouraging every throwing athlete to go out today, purchase as set of weighted balls, find a football field and start chucking? The 6-week program was developed to be similar, if not more conservative, than commonly marketed weighted baseball velocity programs available programs for baseball pitchers. Training studies with overweight balls gave conflicting results. No injuries were reported, but more research should be done on arm stress with baseballs, specifically ones of varying weight. Training With Weighted Balls to Improve Throwing Velocity. baseball… Let’s start with the elephant in the room, STRENGTH. For physically mature athletes, weighted ball training has several benefits including improved mechanics, velocity and command but improved arm fitness is the most obvious.. You don’t play catch with weighted baseballs. We do all our weighted ball drills into a tarp/net from about 6-8 feet away. You get an 8-week weighted ball eBook and one email each Sunday with the best of our research. Ten of the eleven studies showed an increase in velocity using both over- and underweight balls. The participants had three days of throwing for six weeks. This study examined different joint movements during a throw in experienced female handball players. If you are looking to read further on results of using weighted balls in controlled settings, this study is a great resource. Game-Ready Leather Weighted Baseballs. Over- and under-weighted-ball training can be seen as a form of “speed-strength” or “power” training for the arm. We don’t start throwing weighted baseballs until we’ve built guys up on their long tossing and the arm is 100% ready. Weighted baseballs are used primarily for catch play, command work and high-output throwing. One ounce was added to the overload after that, which means that during the last two-week period, a 12-oz ball was used. The subjects in the weighted-ball group used balls weighting 2-, 4-, 5-, 16-,and 32-ounces, and they performed Half-Kneeling Throws, Rocker Throws, and Run and Guns. For more details on the research of weighted baseballs, click here. The studies were divided into 4 categories for review: (a)  specific resistance training with an overload of velocity. If players desire to try weighted ball throwing, caution should be taken, especially by youth baseball players, before using weighted balls. The wall-pulley group had a resistance tension of 10 lbs, whereas the control group followed the same procedure, but threw regulation baseballs instead of overload ones. The Weighted Training Balls make sure that you are performing the proper follow through on your batting and throwing technique. Effect of Different Training Programs on the Velocity of Overarm Throwing: A Brief Review. Kinematic – branch of mechanics that describes the motion of points using math and geometry to figure the velocity or acceleration of various points of the body, in this case of a pitcher, Authors: DeRenne, Coop; Buxton, Barton P; Hetzler, Ronald K; Ho, Kwok W 1994. Markwort Weighted Baseball Throw Strength Accuracy Training 9" Ball New MARKWWTS $12.99 Champro Control Flight Baseball / Softball Training Ball 10" (NEW) Lists @ $10 Throw the ball, then walk to pick it up. The findings also have low statistical power, in part because of the small sample size. CleanFuego Regulation was engineered to replicate the exact dimensions of a regulation baseball (5¼oz). ), and 20 max effort throws (5 oz. This study randomly placed 21 baseball pitchers into three equal-sized groups. It’s also unknown what the control programming was, as the weighted ball group did both. Effect of a 6-Week Weighted Baseball Throwing Program on Pitch Velocity, Pitching Arm Biomechanics, Passive Range of Motion, and Injury Rates, Authors: M, Reinold; L, Macrina; G, Flesig; K, Aune; J, Andrews 2018. In total, the weighted-ball group threw 4 times a week, twice under the supervision of a training complex and twice under their own supervision. (c) specific resistance training with a combination of overload of force and velocity. to develop the greatest amount of force in the least amount of time. More research is needed on the effects of warm-up with baseballs of different weights. Throwing a weighted baseball is a great way to integrate overload and underload throwing throughout your pitching training. Total Control Balls available in regular, pro, hole, and mini hole balls. This is another long-term weighted-ball study looking at different programming. The entire program lasted 10 weeks, with each pitcher performing exercises three times a week. The overall injury rate was 24% in the weighted ball group (4/17, as two members were removed for non-throwing injuries). The program lasted 10 weeks. Have a question? Alternative workouts may have also been conducted, either lifting or other baseball work, which may have affected the results. This is a great complement to the decades of research in support of weighted-implement training in Track and Field. A Force-Velocity Relationship and Coordination Patterns in Overarm Throwing, Authors: van Den Tillaar, Roland; Ettema, Gertjan 2004. Overload training causes the arm to move at a slower speed but with greater muscle force. The Effects of a Baseball Throwing Velocity Improvement Program on Shoulder Range of Motion (Thesis). The weighted ball throwing program consisted of 7 different throwing drills thrown with 5 baseballs of different weights (21oz, 14oz, 7oz, 5oz, & 4oz). (d) general resistance training according to the overload of force. It was also seen that the heavier the ball weight, the more time it took before release. Vitos Anti Burst Exercise Yoga Ball | Extra Thick Non Slip Supports 2200LB for Fitness Stability Birth Balance Pilates Workout Guide Quick Pump Included Professional Quality Design, SKLZ Weighted Throwing Baseballs, 2-Pack (10 Ounce and 12 Ounce), Precision Impact Weighted Baseballs: Weighted Baseball Set for Throwing/Pitching Training (Includes Durable Drawstring Bag), GoSports 2.8" Weighted Training Baseballs - Hitting & Pitching Training for All Skill Levels - Improve Power and Mechanics, Champro Basic Weighted Training Baseball (Red/Maroon/Green, 9-Inch), Champro Training Softballs, Set of 4 (Green/Yellow/Black/Blue, 12-Inch), ProNine Weighted Softball for Pitching Practice 12 Inch (10 Oz.) There were also athletes that dropped out of the study, but they were not required to state why they dropped out of the training. High Performance Assessment: Strength Testing Using Force Plates. Maximal external rotation of the shoulder occurred closer to ball release when throwing the light ball when specifically compared to the other balls. When a pitcher has poor arm-related “fitness,” it generally means his tissue has a low injury threshold. Oversize training balls from Diamond, Mirage and the SKLZ Heavy Hitting trainer ball. Keep the same ratio when using light weighted balls(2:1). All throws were from the mound, and the athletes were instructed to alternate each weighted-ball throw between sub-max and max execution. © 2015 Driveline Baseball, All Rights Reserved. The pitchers were instructed to not do any other weight-training exercises during this time period. The average gains were almost twice as great in the underload treatment than the overload group (3 mph – 1.5 mph). Effects of Throwing Overweight and Underweight Baseballs on Throwing Velocity and Accuracy, Authors: Escamillia, RF; Speer, KP; Flesig, GS; Barrentine, SW; Andrews, JR 2000. This is a large review of how different training studies affect velocity. An examination of the data found a significant, negative relationship between force and maximal-ball velocity, as well as between ball weight and maximal-ball velocity. Fleisig concluded that throwing slightly underweight and overweight baseballs is not only a reasonable exercise for baseball pitchers, but also that the variation from the normal routine of throwing a 5-ounce ball serves to increase awareness in the nerves and muscles and can make a pitcher more effective when he returns to the standard baseball. This collection's weighted baseball weights range from 8 oz. What is the Squat Jump Test and why use it? Programs covering the basics of: All with complementary strength programming. Overload: Effect on Throwing Velocity and Accuracy. Power training by definition conditions the. 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The training program consisted of increasingly longer bullpens. Effects of Overload Training on Velocity and Accuracy of Throwing. There's a problem loading this menu right now. The Official Site of the Velocity Plus program used by Steve Delabar, created by Tom House NPA, Velocity Plus Arm Care is a weighted ball throwing program. Although the increases in testing velocity were constant throughout the study, the final test was conducted after a 24-day quarter break. They also noted that the athletes were verbally told to emphasize throwing velocity, but the athletes also knew that their accuracy was being tracked. We do all our weighted ball drills into a tarp/net from about 6-8 feet away. Overload training causes the arm to move at a slower speed but with greater muscle force. Someone will get hurt if you try. Following the overload, 20 maximal throws with regulation baseballs were made at a target 35 feet away. The Velocity Plus Arm Care Program was developed by Dr. Tom House in an effort to better understand, and consequently reduce, shoulder injuries in baseball players. After, they would throw at half to three-quarter speed to a catcher for 10-15 minutes. This means that the heavier the ball weight, the lower velocities that were seen. They were split into two groups of five, with half in a group of overload exercises only and the other half in what was considered variable speed training (VST).

weighted balls for baseball throwing

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