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TWO DAY Weighted Ball routine
Pitch a Fit Pitchers.

To ensure the best results during weighted ball training these drills should be done TWO days consecutively over the eight week program.  You may rest a day if your muscles become too sore.
If you experience pain, cease the program. 
This program should only be done with the approval your pitching coach.
  Don't try this program if you have weak pitching mechanics and fundamentals..
Conducting this program without the supervision of a pitching coach may cause injury.

Pitch a Fit uses the WORTH Pitcher's weighted Balls. 

       Click here for stretching exercises. Compliments of

Follow your warm up activity as assigned by Mr. Tim.
Always do a complete drill warm up prior to commencing your weighted ball routine outlined by Mr. Tim.

Week 1

 Week 2 Week 3 Week 4
50 wrist flips Cannonball 50 wrist flips Cannonball 50 wrist flips Cannonball 50 wrist flips Cannonball
Regular type game warm up after the wrist snap and stretching routine
80% 5 times around with Xelerator 80% 5 times around with Xelerator 80% 6 times around with Xelerator 80% 6 times around with Xelerator
75-80% Speed 50 x 6.25 ball 75-80% Speed 50 x 6.25 ball 75-80% Speed 50 x 6.25 ball 75-80% Speed 50 x 6.25 ball
100% 10X Regular ball
6.5 oz		 100% 12 X Regular ball
6.5 oz		 100% 15 X Regular ball
6.5 oz		 100% 15 X Regular ball
6.5 oz
80% 20 X 8.5 Ball
(Green)		 80% 22 X 8.5 Ball
(Green)		 100% 25 X 8.5 Ball
(Green)		 100% 25 X 8.5 Ball
(Green)
100% 9X Regular ball
6.5 oz		 100% 10 X Regular ball
6.5 oz		 100% 11 X Regular ball
6.5 oz		 100% 12 X Regular ball
6.5 oz
80% 5 times around with Xelerator 100% 5 times around with Xelerator 100% 7 times around with Xelerator 100% 7 times around with Xelerator
50 wrist flips 14 inch softball 50 wrist flips 14 inch softball 50 wrist flips 14 inch softball 50 wrist flips 14 inch softball

Week 5

 Week 6 Week 7 Week 8
50 wrist flips Cannonball 50 wrist flips Cannonball 50 wrist flips Cannonball 50 wrist flips Cannonball
Regular type game warm up after the wrist snap and stretching routine
80% 5 times around with Xelerator 100% 5 times around with Xelerator 100% 7 times around with Xelerator 100% 7 times around with Xelerator
75-80% Speed 50 x 6.25 ball 75-80% Speed 50 x 6.25 ball 75-80% Speed 50 x 6.25 ball 75-80% Speed 50 x 6.25 ball
100% 15 X Regular ball
6.5 oz		 100% 15 X Regular ball
6.5 oz		 100% 20 X Regular ball
6.5 oz		 100% 20 X Regular ball
6.5 oz
100% 20 X 5.5 Ball
(Blue)		 100% 25 X 5.5 Ball
(Blue)		 100% 30 X 5.5 Ball
(Blue)		 100% 30 X 5.5 Ball
(Blue)
100% 12 X Regular ball
6.5 oz		 100% 15 X Regular ball
6.5 oz		 100% 20 X Regular ball
6.5 oz		 100% 20 X Regular ball
6.5 oz
80% 5 times around with Xelerator 100% 5 times around with Xelerator 100% 7 times around with Xelerator 100% 7 times around with Xelerator
50 wrist flips 14 inch softball 50 wrist flips 14 inch softball 50 wrist flips 14 inch softball 50 wrist flips 14 inch softball

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