Optimizing Performance with Weighted Ball Programs for Throwers

Throwers often seek ways to improve their performance. One effective method is through weighted ball programs. These programs are designed to enhance strength, range of motion, throwing mechanics, and accuracy.

Understanding Weighted Ball Programs

Weighted ball programs involve the use of balls that are heavier or lighter than the standard ball used in the sport. These variations in weight help athletes develop different muscle groups and improve their throwing mechanics.

Coaches and athletes must choose the appropiate weights and dose/volume (number of throws) to avoid injury. It is important to follow a structured program and understand the risks involed. 

Risks of Weighted Ball Programs 

While weighted ball programs can be beneficial, below are the risks. 

• Increasing stress/strain on the shoulder and elbow.
• Increase in injury rates of the shoulder/elbow.

Benefits of Weighted Ball Programs

What does a weighted ball program actually do? Research has shown immediate effects of weighted ball programs include: 

1. Increased shoulder external rotation range of motion

2. This increased shoulder external rotation/layback is correlated to an increase in velocity. Not an increase in shoulder strength.

This increase in shoulder external rotation range of motion has a direct correlation to increasing velocity. But again, with the increased risk of increased stress/strain on the shoulder and elbow. 

Our Recommendations: 

Weighted ball programs much be stratigically utilized while understanding the risks involved. 

1. Consult with your instructor/coach, trainer and therapist, prior to initiating a weighted ball program. 

2. Understand your specific musculoskeletal limiations and mechanical faults prior to initiating a weighted ball program. Do you need more external rotation/layback? Are there other range of motion, strength, or mechanical faults contributing to lack of velocity? 

3. Determine the appropriate weight, volume, and dose (number of throws) specific for you. 

4. Have a clear understanding that there is an increased risk of injury. 

Conclusion

We are not recommending cesation of weighted ball programs. There are situations in which they can be beneficial to increasing your performance. The utilization of wieghted balls should be overseen by a professional as well as initiated after consulting with your coach, instructor and therapist in order to ensure safe utilization and execution.