
Plyoball Throwing Drills
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
- Order:
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)
- Example A:
- 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
- Order:
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
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