We do this modified weighted ball program every December and August. It is not at all stressful to the arm and applies the "non-release" program of throwing baseballs. Typically gives the pitcher a few mph of more speed. Its a Delabar/Jannsen/House version of the weighted ball program. The non-arm warm-up section can be substituted for anything that gets the blood flowing.
Week 1 – Two Sessions
Medicine Ball Throw from Sit-Up position – 10 reps x 2
Medicine Ball Throw from stretch at hip – 10 reps x 2
Short toss warm-up
Feet-In-Cement Throws
10 Throws – Regular Baseball
20 Throws – 7oz. Baseball (in sock)
10 Throws – Regular Baseball
10 Throws - 7 oz. baseball (in sock)
6 Throws – Maximum Velocity Pitching 2- step
TOTAL THROWS - 56
Week 2 – Two Sessions
Quick Feet Drill – Ladder Drills
Medicine Ball Throw from Sit-Up position – 10 reps x 2
Medicine Ball Throw from stretch at hip – 10 reps x 2
Short toss warm-up
Feet-In-Cement Throws
10 Throws – Regular Baseball
20 Throws – 7oz. Baseball (in sock)
10 Throws – Regular Baseball
12 Throws - 9 oz. baseball (in sock)
6 Throws – Maximum Velocity Pitching 2- step
TOTAL THROWS - 58
Week 3 – Two Sessions
Quick Feet Drill – Ladder Drills
Medicine Ball Throw from Sit-Up position – 12 reps x 2
Medicine Ball Throw from stretch at hip – 12 reps x 2
Short toss warm-up
Feet-In-Cement Throws
10 Throws – Regular Baseball
22 Throws – 7oz. Baseball (in sock)
10 Throws – Regular Baseball
14 Throws - 9 oz. baseball (in sock)
6 Throws – Maximum Velocity Pitching 2- step
TOTAL THROWS – 62
Week 4 – Two Sessions
Quick Feet Drill – Ladder Drills
Medicine Ball Throw from Sit-Up position – 15 reps x 2
Medicine Ball Throw from stretch at hip – 15 reps x 2
Short toss warm-up
10 Throws – Regular Baseball
22 Throws – 7oz. Baseball (in sock)
10 Throws – Regular Baseball
10 Throws - 9 oz. baseball (in sock)
10 Throws – 10 oz. baseball (in sock)
6 Throws – Maximum Velocity Pitching 2- step
TOTAL THROWS - 68
- Long toss is accomplished at regular team practices, as well as other conditioning.
- Do not do this routine unless 2-days prior to tournament (when pitching) or a practice with pitching emphasis.
- Core training should be emphasized outside of this program for additional power.
- You should see an increase of 3-6 miles per hour in this abbreviated program for players under 14 years of age.
- If you are HS age and practicing everyday (in season), make sure throws do not interfere with high school regulated pitch counts of your coaches.
Thank you for this. I just have a few questions.
1. What do you mean by "in sock"? Do you put the ball in the sock and hold the sock?
2. After maximum velocity pitching you wrote 2-step... What do you mean by that?
3. What weight of medicine ball would I use? I'm about 6'1, 180 lbs.