A Proper Weighted Ball Training Program

As of the last few years, baseball has seen a massive influx in the use of weighted balls for training, both in pregame and offseason settings. Whether these weighted balls are baseballs with varying ounces (3oz-11oz) that contrasts the typical 5oz baseball, or rubber plyoballs (100g-2kg), the new addition to a pitcher’s repertoire is one that can’t go overlooked. Weighted balls help develop arm speed, help with body timing and patterning, and build good habits to develop velocity.

Driveline, the leading company in the blend of baseball and technology, produces both types of training tools. A solid set of weighted baseballs should be 11oz, 9oz, 7oz, 6oz, 4oz, and 3oz, paired with a 5oz baseball. A solid set of plyocare balls should be 2kg, 1kg, 450g, 225g, 150g, and 150g. 

Each pitcher’s routine is different, but your self-crafted routine should always start with the heaviest balls, then work down to lighter ones. Below is a step-by-step guide for plyocare balls that I have found works well for me on “start days” and high-intent throwing days. Weighted ball workouts always come once I have done solid stretching and I have a decent heart rate, as well as after any work done with Jaegar bands, a shoulder tube, and Driveline wrist weights.


  1. Kneeling Reverse Throws - 10 throws each w/ 2kg + 1kg ball

  2. Standing Upright Tosses- 10 throws each w/ 2kg + 1kg ball

  3. Pivot Pickoff Throws - 8 throws each w/ 2kg + 1kg ball

  4. Roll-In Throws - 8 throws each w/ 1kg + 450g ball

  5. Rocker Throws - 5 throws each w/ 450g + 225g ball

  6. Walking Windup Throws - 4 throws each w/ 225g + 150g + 100g ball


Once I have warmed up with plyocare balls and start to take the field and play catch, I’ll start my throws with the 11oz ball around 30ft away from my partner, and then gradually back up and drop the weight as the distance increases. This part of training is on a case-by-case basis, and it is important to work based on how you feel. 


It is also important to know that on start days, you shouldn’t be putting all your energy into these throws - these are your warmups to compete on the mound. However, if this is a high-intent throwing day that doesn’t have you throwing off a mound, then treat these as the most important throws of the day. As always, PRACTICE HOW YOU PLAY! High intent is key.

-Sam Corbett

#W2W - NCC Cardinal Baseball

Stead Up!  -Homestead Ranchers


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