We have our students follow the J-Bands program. You may even want to consider doing some rotator cuff strengthening before beginning a weighted ball routine. Do NOT start a weighted ball routine for very young or inexperienced pitchers. Have good pitching mechanics before starting a weighted ball pitching routine.Coop DeRenne ( strength and conditioning consultant for the Chicago White Sox Major League baseball team) is a leading researcher on this topic and many of these safety guidelines are based on his research. However, there is quite a LOT of research out there on weighted balls with baseball pitchers, as well as overload/underload training in other sports. While recently there has been an increase in the research being done with the sport of softball, we often have to turn to the sport of baseball to help steer us in the right direction. Hopefully, now that softball is back in the Olympics, we will see even more research on our sport. While that is a possibility, it is also a possibility of that happening with a regular ball as well. We’re familiar with the notion that weighted balls are not safe to use and cause injury. When combined, pitch velocity improves! Weighted Ball Safety Guidelines However, when using the light weighted ball, she is able to move at a faster speed, thus increasing speed of motion. When using the heavy weighted ball, the pitcher is building strength in her motion. A light weighted softball would be 5.5 oz. Underload training is the opposite, and utilizes a lighter object with less resistance than normal. or more would represent the overload training tool. For pitching, a regular 12 inch softball weighs 6.5 oz. Overload training uses heavier resistance than the normal. However, it didn’t catch on with baseball and softball until much later. Pitchers need to train both elements, that when combined, results in maximum pitch speed. The concept of overload and underload training has been around since the 1970s. Weighted ball set found in our online store! Overload and Underload Trainingīuilding velocity requires pitchers to increase strength AND quickness. In fact, we have found that we sometimes prefer the Light (5oz.) ball to that of the Heavy (9oz.) ball, but each definitely have a place in our regular work out routines. To be clear, “weighted ball” does NOT only mean a HEAVY ball.
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Thanks to the research, we now know how to use weighted balls safely. Research has dispelled many myths about safety concerns, and proven that weighted balls are one of the BEST ways to improve pitching velocity. Why not you?įor years there has been a controversy surrounding the use of weighted balls to help a pitcher train. Top notch programs like University of Alabama and James Madison University are using them in their workouts. If you ask us, we say YES! Weighted balls are a terrific way to increase pitching speed. Weighted ball or no weighted ball? That is the question.
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