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Training with Weighted Baseballs: A Simple Guide

Unique Baseball Pitching Training Methods – What Are Weighted Baseballs?

Weighted baseballs are just baseballs that come in different weights, from lighter than a standard baseball to much heavier. Standard baseballs weigh about 5 ounces, but weighted baseballs can range from 2 ounces to 32 ounces. These different weights help pitchers work on various aspects of their mechanics and strength. This approach is one of the many unique baseball pitching training methods that can revolutionize a player’s game.

Benefits of Using Weighted Baseballs

1. Improved Arm Strength

Using weighted baseballs can help improve arm strength. Throwing heavier balls requires more effort and uses different muscle groups, which can build overall arm and shoulder strength. Over time, this can lead to faster pitches and more power on the mound.

2. Better Pitching Mechanics

Weighted baseballs can help pitchers improve their mechanics. Heavier balls force pitchers to focus on proper form to avoid injury and throw effectively. This attention to detail can lead to better mechanics when using standard baseballs, resulting in more consistent and accurate pitches.

3. Increased Velocity

Many pitchers find that using weighted baseballs helps them throw faster. The added resistance from heavier balls can improve muscle coordination and explosiveness, leading to higher pitch speeds over time. This is another example of how unique baseball pitching training methods can provide significant advantages.

4. Injury Prevention

Using a variety of weights, including lighter balls, can help prevent injuries. Lighter balls let pitchers practice their mechanics without putting as much stress on their arms. This balanced approach can reduce the risk of overuse injuries, which are common in pitchers who only use standard baseballs.

5. Boosted Confidence and Mental Toughness

Training with weighted baseballs can also build mental toughness. The challenge of throwing heavier balls can increase a pitcher’s confidence and resilience. Overcoming these challenges in training can translate to greater confidence during games. Incorporating unique baseball pitching training methods like this can be a game-changer for many athletes.

Weighted balls

How to Use Weighted Baseballs in Training

1. Start with a Warm-Up

Before using weighted baseballs, start with a proper warm-up. This should include dynamic stretches and light throwing with standard baseballs to prepare your arm and shoulder muscles for the increased load.

2. Progress Gradually

When starting with weighted baseballs, it’s important to progress gradually. Begin with balls that are slightly heavier or lighter than a standard baseball and slowly increase the weight over time. This gradual approach helps your body adapt and reduces the risk of injury.

3. Focus on Mechanics

Always prioritize proper mechanics when using weighted baseballs. The added weight can make it tempting to alter your form, but maintaining good mechanics is crucial to prevent injuries and get the most benefit. Working with a coach or using video analysis can help ensure you’re using proper form.

4. Balanced Training

Include a mix of heavy, standard, and light baseballs in your training routine. This balanced approach helps you build strength, improve mechanics, and reduce the risk of overuse injuries.

5. Recovery and Rest

Recovery is a key part of any training program. Make sure you have enough rest between sessions using weighted baseballs to let your muscles and joints recover. Include recovery techniques like stretching, icing, and foam rolling.

Sample Training Program

Here’s a simple weekly training program for using weighted baseballs:

  • Monday: Warm-up, light throwing with standard baseballs, 10 throws with 6-ounce balls, 10 throws with 8-ounce balls, cool down.
  • Tuesday: Warm-up, light throwing, 15 throws with standard baseballs focusing on mechanics, cool down.
  • Wednesday: Rest and recovery.
  • Thursday: Warm-up, light throwing, 10 throws with 4-ounce balls, 10 throws with standard baseballs, 10 throws with 6-ounce balls, cool down.
  • Friday: Warm-up, strength training for the upper body, light throwing.
  • Saturday: Warm-up, light throwing, 15 throws with 8-ounce balls, 10 throws with standard baseballs focusing on velocity, cool down.
  • Sunday: Rest and recovery.


Using weighted baseballs can offer many benefits, including better arm strength, improved mechanics, increased velocity, and reduced injuries. By progressing gradually, focusing on mechanics, and ensuring proper recovery, pitchers can safely and effectively use weighted baseballs to improve their performance. Whether you’re a new pitcher or have been playing for years, adding this training method can help you achieve your pitching goals. Weighted baseballs are just one of many unique baseball pitching training methods that can take your game to the next level.

For those interested in trying weighted baseballs, you can find them here. To read more articles like this, check out the rest of our blog here.

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