The program is part of a 4-week throwing schedule and it utilizes both under and over-weighted plyo balls and it is intended for older pitchers (17 and older), physically mature, healthy and pain free with a good base foundation of strength.
There are many considerations when working with weighted balls (WBs), one of which is a thorough physical assessment. In the absence of such an assessment, we have limited the max weight of plyo balls for most drills at 7 oz. in this program. If you are considering higher weights, we strongly urge you to get an assessment (in either case, we don’t exceed 9 oz. on drills with the exception of Marshalls and Reverse Throws).
Pre-Throwing:
Plyo Balls (55-65% intensity):
-
- Marshalls
- 1 lbs. / 10 reps
- 7 or 9 oz. / 10 reps
- Reverse Throws
- 2 lbs. / 20 reps
- Marshalls
Light Catch:
-
- Light catch at 50% effort – No more than 30 throws
Post Throwing:
Disclaimer: Any application of the recommendations set forth in this guide is at the reader’s discretion and sole risk. The information offered is intended for those athletes in good health. Anyone with medical problems of any nature should see and consult a physician before starting any exercise program. Even if you have no known health problems, it is advisable to consult your doctor before making major changes in your lifestyle.
If you’d like to be placed on our email list please enter your email address below!