A Guide on Which Plyo Balls Pitching Drills Are For You

When it comes to Plyo balls, these simple, rubber-coated, weighted tools filled with a sand-like material have made quite an impact in the pitching world. They’ve been around for quite some time, and while we’re not here to reinvent the wheel, it’s important to know which Plyo ball drills are most effective. Whether you’re looking for velocity gains or just refining your overall movement patterns, these drills can make a difference. Over the years, pitchers have found success through trial and error, with Driveline being one of the most widely respected programs in this area.

A Driveline Plyo ball routine is built on throwing Plyo balls before getting into baseball work. This is backed by solid research from their biomechanics lab. One of the biggest takeaways from this method is how heavier balls (even leather overload ones) can help slow down the arm travel, making them excellent for a great warm-up. The beauty of this program is that it’s tailored specifically to address movement deficiencies. Driveline coaches use motion capture and other tools to identify the issues, then tailor the routine to the individual athlete, focusing on improving pitching mechanics and overall performance.

For any throwing program, knowing the right balance of Plyo ball drills is key. Driveline Plyo ball work typically starts with sub-max effort pitching drills, easing into higher intent throws like long tosses for building velocity. The combination of weighted balls and constraint pitching drills allows pitchers to improve both their arm action and mechanics. Using these tools with proper cues, sets, and reps helps athletes build consistency and avoid injury while focusing on improving their performance.

This is How You Should Use Plyo Balls

Plyo balls are a valuable tool for warming up the arm and improving any mechanical deficiencies. Many players incorporate them into their pre-throwing routine as part of their arm care, using them to prepare the arm for throwing and to provide assistance with arm maintenance. These exercises can be done 1-3x per week, depending on the player’s needs. One of the most effective ways to use plyo balls is for strengthening and making sure the arm is ready to throw, but it’s crucial to ensure the weight isn’t improper or too heavy, as this can lead to issues.

For those focused on velocity development, the right plyo routine can play a key role. The best and safest way to maximize results is to incorporate them into your routine at the right times. Throwing too hard or with too much effort before the arm is fully ready can be a common issue. However, when used effectively, plyo balls can assist in improving your delivery and reaching your velocity goals while reducing the risk of injury.

Building an Effective Pre-Throwing Warm-Up Routine

A proper pre-throwing warm-up routine is essential for preparing the body before you start to throw. It is recommended to establish a routine that helps with rhythm and sequencing. This routine is usually performed after a total body warm-up with exercises like running drills or band exercises. A typical warm-up starts with reverse throws, rocker throws, pivot picks, and walk-in throws. Begin with heavier balls (450g-2kg) for the first round of 5 throws at 25-50% intensity, then move to lighter balls (150-450g) for the second round at 50-75% intensity, and finish the third round with the lightest balls (100-225g) at 50-75% intensity. This step-by-step approach helps build a good routine and prevents injury.

Arm Strengthening and Building Routine

When it comes to arm strengthening, especially for kids, young teenagers, or those looking to build endurance, it’s best to aim for 2-3 training sessions per week. These sessions can either supplement or replace regular throwing days, depending on your schedule. For example, if you have a baseball game on Saturday, you might do plyo ball day at home on Thursday. In another case, if you’re away or dealing with wet weather, you can adjust your routine to fit your personal preferences. A good starting guide involves reverse throws, rocker throws, pivot picks, and walk-in throws, done in 3-6 rounds, with heavier balls at lower intensity and lighter balls progressing to 75-100% intensity in the final rounds.

What Should You Buy to Start With?

When getting started, it’s recommended to have both a 150g ball, which is similar in weight to a baseball, and a 450g ball. This combination gives you a solid foundation for throwing routines and helps you experience the benefits of using a heavier ball. Starting with these, you’ll be able to develop the right volume and intensity in your training sessions.

Drills to Get Started

• • Reverse Throw Drill: A great warm-up exercise. Face away from the target, put one knee on the ground, lean forward slightly, then twist your body towards the glove side. This movement strengthens your shoulder and builds proper trunk rotation as you throw the ball towards the target.

• Rocker Throw Drill: This drill helps you practice loading the back leg. Stand with your feet wider than normal, and rock back and forth 1-3 times, putting weight on your back leg to create a rhythm. Once you’ve got the rhythm, throw the ball towards the target to improve your overall throwing mechanics.

• Pivot Pickoff Throws: This drill assists in rotation and improves your throwing motion. Start with your feet positioned opposite of where you’d normally stand. Twist your upper body to face the target, then throw the ball, focusing on keeping good upper body control.

• Roll-in Throws: A great drill to practice hip and shoulder separation. Start by facing the target, take a walking step, and keep your hips facing the catcher while rotating your shoulder to the target. This drill helps with the separation of hip and shoulder movement, improving your pitching mechanics.

Our Recommended Plyo Ball Drills

When it comes to plyo ball drills, all the drills we use involve varying weights of plyo balls to fit into specific throwing programs. These drills are designed to improve different aspects of a player’s mechanics, from baseball strength to movement efficiency. Below is a summary of each drill, its purpose, how to use it, and key performance cues. We’ll also cover some common mistakes to avoid so you can execute each drill properly and get the most out of your plyo ball routines.

Reverse Throws

The Reverse Throws drill is a ballistic movement that helps train power and improve the posterior shoulder strength. It’s also great for working on T-spine rotation and trunk counter-rotation while keeping the trunk stacked as you come down the mound. This drill is a standard in most plyo ball routines because it focuses on upper body mechanics and keeps your lower half stable. The purpose is to improve strength in the posterior shoulder while training proper rotation. Key performance cues include starting in an upright position, rocking forward to simulate a ball release, and driving the movement with your torso only. Avoid collapsing the front knee and maintain a thumbs-up position.

Common Mistakes

A common mistake with Reverse Throws is starting with the ball out in front, which eliminates the proper back-chaining point of release. Players sometimes let the front knee collapse, which allows the hips to facilitate the rotation instead of driving the torso. Throwing with thumbs-down instead of supinated thumbs-up can also negatively affect the execution of the drill. For the best results, perform 1-2 sets of 10 reps using 1 or 2 lbs. plyo balls.

Marshalls Drill

The Marshalls drill is a powerful exercise designed to improve arm action and scap load while focusing on the glove-side integrity during the throw. Originally developed by Ron Wolforth and recently popularized by Driveline, this drill emphasizes cleaning up the acceleration phase of the throw by removing the lower half entirely. The athlete stands in a fixed position, mimicking the arm movement at stride foot contact, allowing for better kinesthetic awareness. Using a heavier ball at 60-70% RPE, this drill helps enhance the connection between the arm and the body. Performance cues include starting with feet squared to the target, torso slightly counter-rotated, and ensuring the glove-side scap retracts. Be careful not to bend the knees too much or lose scap retraction during execution. For best results, perform 1-2 sets of 10 reps using 1-2 lbs. plyo balls.

Walking Torques Drill

The Walking Torques drill takes the foundation of Marshalls and adds a linear direction to simulate the full stride phase, blending hip and shoulder separation and enhancing the lead leg blocking at foot strike. This drill helps improve upper body mechanics and emphasizes trunk stacking and the efficient use of the lower half. Start with your hips open and square to the target, while your arm begins in a constrained position similar to Marshalls. Stride towards the wall, keeping your back leg straight throughout, and focus on feeling your lead leg block efficiently. Common mistakes include rotating the back foot too early, which negates the linear movement and leads to a loss of trunk stack. Keep sets and reps to programming recommendations, never using a ball heavier than 9 oz.

Lead Leg IR Drill

The Lead Leg IR drill is designed to train the proper trunk stacking, glute engagement, and pelvic tilt for a more efficient lead leg position during the throw. This drill is great for cleaning up any early movement in the lead leg and ensuring better control. It’s used to improve the glute engagement, and trunk stacking, and to correct anterior pelvic tilt. Key performance cues include keeping the back knee behind the toe and maintaining the lead leg internally rotated for as long as possible. Make sure to push into the ground and feel the pressure in your heel. Avoid letting the back foot rotate or open too early, as this can result in a loss of trunk stack and affect lead leg blocking.

Step Behind Drill

The Step Behind Drill helps athletes improve their lower half loading and the timing of their pelvis rotation. It’s especially useful for correcting timing discrepancies where the pelvis may rotate too early or too late, which negatively affects hip and shoulder separation. The performance cues here involve starting with your feet hip-width apart in an athletic stance, and then picking up the lead leg to generate momentum. As you move, cross your back leg behind your body, driving your hips towards the target while keeping your front shoulder closed. Be careful not to take too large of a step behind, as it can cause the hips to land more closed than desired.

Step Back Throw

The Step Back Throw drill is designed to help reduce the time spent transitioning your center of mass (COM) during the loading phase into the back hip. By creating higher ground forces and improving the transfer of energy to the upper half, this drill works to develop a strong lead leg block. It’s particularly useful for transitioning COM and increasing overall athleticism. To perform this drill, start with your feet shoulder-width apart in a balanced position. Step back 1-2 feet, counter-rotate your body, and load into the back hip. Then, aggressively drive your center of mass forward, allowing the lead leg to corkscrew into the ground and create faster hip rotation. Be mindful not to jump back, as this causes vertical force rather than linear movement.

Rocker Drill

The Rocker Drill focuses on taking mechanical work and making it as athletic and sport-specific as possible. It’s generally prescribed a few weeks into the program to allow time for other mechanics to clean up first. This drill is used to improve hip rotation, foot plant, and prevent early trunk rotation. Start with your hips far apart, sinking down into a low position, with your front foot slightly closed. Shift your COM forward and backward while keeping the movement horizontal, not vertical. Drive your hips aggressively forward as you rotate into the foot plant. Avoid keeping your feet too close together or letting your hips rise too high, which compromises the purpose of the drill.

What are Plyo Ball Drills?

Plyo ball drills are a comprehensive list of exercises designed to improve a pitcher’s mechanics, strength, and overall performance. These drills focus on different movements and do not include just one set way of throwing. Coaches often make modifications based on what an athlete needs to work on. Some of the most common drills include reverse throws, pivot picks, and step backs, all of which target different aspects of the body and throwing mechanics. Exercises like Scap Retraction, Roll ins, and Drop steps help strengthen the arm and improve shoulder function.

A current plyo ball routine may also include drills like Janitors, Rockers, and Walking windups, with the last exercise often being performed at the end of a training session. Each drill can be customized depending on the athlete’s specific goals. For example, after reverse throws, athletes may perform pivot picks to fine-tune their motion. In a typical driveline plyo ball routine, these bolded exercises are adjusted based on what the athlete needs to train and what areas they need to improve.

How does a Driveline Plyo Ball routine change by the day?

A Driveline Plyo Ball routine changes in terms of the number of drills, the intensity of the throws, and the volume depending on the day. There are typically three types of training days scheduled: Recovery days, Hybrid days, and Velocity days. On Recovery days, pitchers use lower-effort throws at 50-60% intensity to allow their arms to rest. Hybrid days are for medium effort, where Hybrid B’s are thrown at 70% intensity and Hybrid A’s reach up to 90% intensity. Velocity days are the highest intensity, with throws at max effort, aiming for 100%. These high-effort days are where athletes can push their limits with pulldowns and plyo velocities.

The routine can also include different variations programmed throughout the year. For example, during the on-ramp phase, pitchers use weighted balls and build up to 80-90% effort to get back into shape after time off. Later, in the Velocity training phase, athletes focus on 100% effort throws to build speed. There’s also the Mound Blend Phase, where pitchers transition from flat ground throwing to working off the mound. Finally, the Pre-season/Blend Season Phase introduces pitch design and live at-bats to prepare pitchers for the upcoming season, followed by the in-season competition phase.

Do Plyo Balls Increase Velocity?

Yes, Plyo balls can increase velocity when they are used in a properly structured throwing program. Simply buying a PlyoCare set and throwing them at max effort is not a good idea and might not increase throwing velocity. The key is to follow a well-planned approach with specific drills that focus on improving a player’s movement patterns. Certain drills like pivot picks are especially useful in improving arm action. When these drills are performed regularly as part of a weekly or monthly routine, they can help players make steady progress and potentially gain velocity. Addressing the mechanics that might be holding back velocity is essential to maximizing your chances of throwing harder.

Using PlyoCare balls at high intensity after a proper on-ramp period can be a highly effective method to improve velocity. Many studies have shown the positive effects of both overload and underload training on increasing throwing velocity. It’s important to have a solid plan and integrate these drills into a throwing routine that fits your specific needs. Following a prescribed program with the right throwing intent and combining it with a strength training program will give athletes the best opportunity to throw harder while staying safe.

What is a Plyo Ball routine for velocity?

As mentioned earlier, a proper on-ramp period is crucial before throwing plyo balls at high intensity or max effort. This approach is a viable method to improve throwing velocity and is a key part of any PlyoCare routine focused on velocity. The goal is to know the drills that target specific movements to help athletes improve. These drills should be performed multiple times a week at medium or low intent during the velocity phase. When athletes are ready to perform PlyoCare drills for velocity, they should do them at 100% effort. However, the frequency of max-effort throws must be considered, as performing them too often, like 3x/week, is not recommended.

The key to a successful Driveline PlyoCare routine is understanding which drills you’re working on and the purpose of each training day. A good starting point is to perform max-effort throws 1x or 2x/week, with lower intensity throwing days in between. Don’t be afraid to start with one velocity day a week and adjust as you progress. In this case, more isn’t better—performing velocity work more than 3x per week can be too much high-intent throwing, leading to potential fatigue or injury.

FAQ

Should pitchers use plyo balls?

The evidence is clear that weighted baseballs can be a source of increased risk of injury if not used carefully. Pitchers should be wise and use caution when incorporating them into their routine. It’s important to choose how to use them properly and don’t overdo it. When used correctly, they can be beneficial, but pushing too hard can lead to problems.

What do you throw plyo balls against?

When using plyo balls, some good options for throwing include a Sock Net or an L-Screen. You can also throw them inside or behind your team’s concrete dugout if there’s enough space. For the best results, using a smooth concrete surface is ideal. Another option is the side wall of a batting tunnel, which works well but requires some time to shag the balls afterward.

How heavy are plyo balls?

Plyo balls come in various weights, making them versatile for different training needs. ArmCare Plyo Balls, available at ArmCare.com, are known for being tough and durable, making them ideal for long-term training. These plyo balls come in 1 lb, 2 lb, and 4 lb options, allowing athletes to choose the right weight for their specific throwing drills.