8-Week Weighted Baseball Throwing Program

2017 MLB Tryouts

Youth pitching program
ATTENTION PITCHERS: One of the big misconceptions in baseball is that playing the game keeps you in shape to pitch. I wish that was true. It's not. To get to the next level, preparation matters. Big league pitchers spend far more time preparing to pitch than actually pitching.

If you believe adding velocity could be critical to your success, check out my proven programs for pitchers of all ages.

Max Scherzer pitching gif
Max Scherzer

Multiple studies throughout the years have established the benefits of overweight and underweight training in pitching.

Weighted baseball throwing has become a major component of many elite high school, college and professional pitchers' throwing programs.

This article will provide baseball pitchers and coaches with practical tips and applications for using weighted baseballs in a throwing program.

For this program, you'll need a 4 oz under-weighted baseball (light), a 5 oz baseball (standard), and a 6 oz weighted baseball (heavy).

The 6 oz weighted baseball is 20% heavier than a standard baseball and is used to develop strength in the throwing arm, while the 4 oz under-weighted baseball is 20% lighted than a standard baseball and is used for the development of arm speed.

Getting started

Throwing weighted baseballs places extra stress on the pitching arm. In the training setting, this is what leads to velocity improvements.

Yet, it's also important to be smart about using weighted baseballs to stay healthy.

I generally recommend the following guidelines for throwing weighted baseballs:

  • Weighted baseball throwing is an off-season activity. Pitchers should implement weighted baseballs in the off-season only.
  • Pitchers should develop a base level of throwing prior to starting a weighted baseball program. This means throwing on a consistent basis for at least one month (30 days) prior to starting the program so that the arm is conditioned.
  • Pitchers must warm up properly prior to starting any weighted baseball throwing session.

8-week weighted baseball throwing program

The following program is the one I used in college that helped me go from 88-89 mph to 93-94 mph during one off-season.

This can be performed 2x to 3x per week, for 6-8 weeks in the off-season. However, once you start throwing bullpens off the mound in preparation for the upcoming season, I'd start to taper this throwing plan.

Weight # of Throws Distance Notes
5 oz 15-21 40 to ~150 feet Warm up throws at 80% effort to get the arm loose. I liked to work up to ~150 feet, or about 2x the throwing distance of the weighted ball throws.
6 oz 20 70 feet Crow hop and throw weighted ball on a line at max effort.
4 oz 20 70 feet Crow hop and throw underweighted ball on a line at max effort.
5 oz 20 70 feet Crow hop and throw ball on a line.
Copyright © The Complete Pitcher. All rights reserved.

Get my pitching velocity program

Youth pitching program
One of the big misconceptions in baseball is that playing the game keeps you in shape to pitch. I wish that was true. It's not. To get to the next level, preparation matters. Big league pitchers spend far more time preparing to pitch than actually pitching.

If you believe adding velocity could be critical to your success, check out my proven programs for pitchers of all ages.

Get exclusive pitching tips

Are you in yet? Click the button below and enter your email to get advanced pitching strategies that I ONLY share with my 87,431 newsletter subscribers. (This is where I share my best material, and it's FREE!)

Get Exclusive Tips From Steven »

Seriously, pitchers and coaches are loving these tips

Great reviews of Steven Ellis exclusive baseball pitching tips