What Are Plyoballs?

Plyo balls are simple rubber-coated weighted balls that are filled with a sand-like material

Why Use The Plyoball?

• Along with your “arm care” routine, plyoball exercises below can be used two ways:
  • Pre-throwing for warm-up assistance
  • Arm maintenance and strengthening 1-3x per week

Pre Throwing Warm Up Routine

• For a warm-up routine before you throw we recommend:
  • Use the plyoballs to help warm-up your arm as well as help your rhythm/sequencing
  • This is usually performed after you have done your total body warmup (running drills etc), your band exercises and before your regular throwing of a baseball
  • How many throws you do or how hard you throw these is a personal preference that can takes weeks/months to find your best routine
  • A good starting guide is:
    • Order:
      •  1) Reverse Throws
      •  2) Rocker Throws
      • 3) Pivot Pick Throws
      • 4) Walk In Throws
    • Perform 1-3 Rounds (1-2 rounds only for most kids)
    • First Round: 5 throws of each drill with heavier ball (450g-2kg) @25-50% intensity
    • Second round: 5 throws of each drill with lighter ball (150-450g) @ 50-75% intensity
    • Third round: 5 throws of each drill with lighter ball (100-225g) @50-75% intensity

Arm Strengthening/Building Routine

• For arm strengthening and building routine. In general, kids and young teenagers are looking to have 2-3 sessions/training of moderate to high level throwing per week (with an option 1-3 days of very light throwing per week).
• The plyoball for strengthening can be used to either supplement your regular routine or replace a high intensity day of throwing (great for days that you can’t train due to wet weather)
• It is best to ask us if you are unsure, but two examples would be:
  • Example A:
    • Training session with team on tuesday
    • Baseball game on saturday
    • Plyoball day on thursday at home
  • Example B:
    • Baseball game on Saturday
    • Plyoball day at home on tuesday and thursday (no training due to being away or wet weather)

• How many throws you do or how hard you throw these is a personal preference that can takes weeks/months to find your best routine.
• A good starting guide is:
  • Order:
    •  1) Reverse Throws
    •  2)Rocker Throws
    • 3) Pivot Pick Throws
    • 4) Walk In Throws
  • Perform 3-6 Rounds (2-4 rounds for most kids)
  • First Round: 5 throws of each drill with heavier ball (450g-2kg) @25-50% intensity
  • Second round: 5 throws of each drill with lighter ball (150-450g) @ 50-75% intensity
  • Third round: 5 throws of each drill with lighter ball (100-225g) @50-75% intensity
  • Rounds 4-6: 5 throws at 75-100% intensity with a mix of all 100-225g plyoballs

What Should I Buy To Start With?

• We recommend Just getting the 150g ball (similar to the weight of a baseball) and the 450g ball.
• This gives you a good start to get your throwing volume in as well as the benefits of using a heavier ball.

Where Can I get These Balls?

• We Have them always in Stock! Just call or email us.

Reverse Throws

• This drill is a good warm up drill for the shoulder
• Face away from your target
• Put your throwing side knee on the ground
• Lean forward and slightly twist towards glove side with trunk
• Throw ball towards target

Rocker Throws

• This drill is to help practice loading your back leg
• Stand side on to your target with feet wider than normal
• “Rock” back and forth 1-3 times putting more weight on back leg and also create rhythm
• Throw the ball to your target

Pivot Pickoff Throws

• This drill assists with rotation practice of the throwing motion
• Start with your feet opposite the way you normally would stand
• Twist your upper body so you ace your target/the catcher
• Throw the ball

Roll in Throws

• This drill helps you practice your hip shoulder separation and rhythm
• Stand facing the target
•  Take a walking step
• Try to keep your hips facing the target/catcher the whole time
• Rotate your shoulders away from your target/catcher while keeping your hips facing your target
• Throw ball

Want to come to our free “How to use Plyoballs” night??? Click below to learn more!