Do any of you all have a weigthed ball program in the off-season?
Cords to warmup also or light weights?
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Do a search on the forums for weighted balls. Believe me when I say this, " there is an ongoing debate on this one it works for some and it doesn't work for others. ".
IF you have bad mechanics do not even attempt to try these things. IF you have good mechanics look into it and if at all possible video tape yourself!!!!
As far as cords are concerned, you can get tubing pretty much anywhere but I'd recommend a good site, and of course I have no affliation with this person for the record, which is http://www.jaegersports.com. The resistance bands are a gem and I have been on the program as well as my son for about a year or so. Great exercises and good arm care go a long way.
IF you have bad mechanics do not even attempt to try these things. IF you have good mechanics look into it and if at all possible video tape yourself!!!!
As far as cords are concerned, you can get tubing pretty much anywhere but I'd recommend a good site, and of course I have no affliation with this person for the record, which is http://www.jaegersports.com. The resistance bands are a gem and I have been on the program as well as my son for about a year or so. Great exercises and good arm care go a long way.
GoYanks-
Personally not a fan of the weighted balls...maybe just a bit gun-shy at the possibility of getting kids hurt, but I'm not convinced. I think I can get the same results with plyos that are more easily controlled.
Tubing is a MUST - I would require that all pitchers carry one in their bag everywhere they go. Have them tie it to the belt loop of their baseball pants if need be, but this stuff helps a great deal to prevent arm injuries and increase flexibility.
Light weights (see JOBE exercises) are also very good.
Personally not a fan of the weighted balls...maybe just a bit gun-shy at the possibility of getting kids hurt, but I'm not convinced. I think I can get the same results with plyos that are more easily controlled.
Tubing is a MUST - I would require that all pitchers carry one in their bag everywhere they go. Have them tie it to the belt loop of their baseball pants if need be, but this stuff helps a great deal to prevent arm injuries and increase flexibility.
Light weights (see JOBE exercises) are also very good.
We have used the weighted ball sets for a few years at our school with only positive results. No problems with injuries or lost starts and we have seen velocity gain. The sets we use are the kind you see in the most common catalogs (7,8,9,10,11 oz.balls), but we only use the 7,8,and 9 oz. balls with high school age kids.
This year we went to a new system that involves tubing, medicine ball twists and throws, and then a set of throws with weighted ball throws. I really like what I have seen so far. We have been at it for a little over a month and while we have been making constant gains, it is too early to tell how successful this program will be for us. I will be happy to identify which program we use and give more details in a p.m. if anyone cares to know more.
Heard the man speak who designed the program we are following and his response to the danger of weighted involved pointing out that a football weighs more than 14 ounces, and very few quarterbacks suffer overuse/arm injuries.
This year we went to a new system that involves tubing, medicine ball twists and throws, and then a set of throws with weighted ball throws. I really like what I have seen so far. We have been at it for a little over a month and while we have been making constant gains, it is too early to tell how successful this program will be for us. I will be happy to identify which program we use and give more details in a p.m. if anyone cares to know more.
Heard the man speak who designed the program we are following and his response to the danger of weighted involved pointing out that a football weighs more than 14 ounces, and very few quarterbacks suffer overuse/arm injuries.
Be careful with plyometrics, or weighted balls. My son just turned 16, and is now beginning to incorporate some plyos, and weighted ball training. The only balls that he throws for distance(60') are the 6oz. , and 7oz. He will use a 14, and a 21 as a kind of medicine ball. Only throwing them about 4-5 ft. He also throws a 3.5-4oz. ball about 10-12 ft. He does none of this until he has jogged for about 5 mins., done tubing exercises, and thrown enough with a regular ball to ensure that he is warmed up and loose. You must also be doubly careful to maintain your regular throwing motion.
quote:Originally posted by elbowup:
Be careful with plyometrics, or weighted balls.
What does weighted balls that you throw have to do with plyometrics?
CoachB, I sought a fair amount of advice from people I deem to be more knowledgable than myself. I stumbled onto the caution of plyos and weighted ball training for 16u when I ordered a strength training booklet from a certified trainer. I have since read in more than one article that a player needs a good strength base before attempted either. I should have included that in the first post.(I'm posting from another computer, hence the different user name)
We have an intensive plyo program and I believe it to be the basis of our success. We have freshment - seniors involved. This morning, we put over 50 kids in our gym. We also consult with a trainer. Core strenght is the #1 area lacking in conditioning of athletes and it is also the suspect in causes of injuries. I guess I don't understand how this topic went from weighted balls and cords to plyos.
Regarding plyos, maybe that's why they have vanilla and Chocolate! Each to their own. JMHO!
Regarding plyos, maybe that's why they have vanilla and Chocolate! Each to their own. JMHO!
All are valid points!
The CORE and the Shoulders are vital to keep in shape. We do all of the above, including myself.I personally need to keep up with the son I was embarassed playing long toss with him!LOL! Sucks when you throw the ball and it bounces two to three times before reaching him and his throws are smacking you in the chest with the same distance. There aren't any overnight successes with all of the above mentioned. You have to pretty much do them all diligently and also keep an open mind when trying new things.
One thing that I am a fan of is to video tape most of the throws to make sure the mechanics are on point!
Good luck everyone.
The CORE and the Shoulders are vital to keep in shape. We do all of the above, including myself.I personally need to keep up with the son I was embarassed playing long toss with him!LOL! Sucks when you throw the ball and it bounces two to three times before reaching him and his throws are smacking you in the chest with the same distance. There aren't any overnight successes with all of the above mentioned. You have to pretty much do them all diligently and also keep an open mind when trying new things.
One thing that I am a fan of is to video tape most of the throws to make sure the mechanics are on point!
Good luck everyone.
bum - got a chuckle from your longtoss comment. I wasn't too embarassed with my throws until son was sr. At first I looked for hardest surface & shortest grass possible so my bouncers would reach him. Then I gave up and brought a little leaguer along to be my "middle-man". Told them it was more efficient but really it saved me lots of aching & a bruised ego.
Imo kids should use a varied approach to training - change it up periodiocally to further their gains & limit boredom or routine. Combo of longtoss,running,stretching,lifting,plyos, and bands should benefit anyone if done properly.
Imo kids should use a varied approach to training - change it up periodiocally to further their gains & limit boredom or routine. Combo of longtoss,running,stretching,lifting,plyos, and bands should benefit anyone if done properly.
I mentioned plyos because of the strength base item, and thought it worth mentioning. Sorry for the diversion. But, to keep moving further off track, I'd like some detail about your plyo work. Thanks!
Like any other strength and conditioning program, common sense and caution need to be apply. Now, WB is an alternative to strength arm pitching muscles. *Some guidelines should be applied before throwing WB. Good mechanic, Wb, long toss and arm excercise with weight that mimic the pitching motion should be include to strength the arm.
To throw hard you need good mechanic, arm strength, rotational strength and legs strength. None by itself would do much improvement because to pitch hard, arm strength, rotational strength and legs strength need to interact together.
By the way, what work for someone else probably won’t work for you. Find what work for you and stick with it. Don’t talk about something you never done correctly and expect good result.
* Its recommended an eight (8) week strength and conditioning program before throwing WB. So if you begin throwing WB right away its wrong. You get hurt not because the WB it’s because you don’t follow the guidelines.
To throw hard you need good mechanic, arm strength, rotational strength and legs strength. None by itself would do much improvement because to pitch hard, arm strength, rotational strength and legs strength need to interact together.
By the way, what work for someone else probably won’t work for you. Find what work for you and stick with it. Don’t talk about something you never done correctly and expect good result.
* Its recommended an eight (8) week strength and conditioning program before throwing WB. So if you begin throwing WB right away its wrong. You get hurt not because the WB it’s because you don’t follow the guidelines.
if you want to read more about wighted ball work outs, try the pitching professor.com john bagonzi has written about the use of them in a routine. it's interesting, like anything investigate then make your own choice .plus he's from NH.
merry christmas
merry christmas
