Weighted Ball Routine

Weighted Ball routine for Pitch a Fit Pitchers.
Click here for the Two Day Routine Mr. Tim will assign this workout to you.

To ensure the best results during weighted ball training these drills should be done three 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. Always wear catchers gear!

Click here for stretching exercises. Compliments of

Follow your warm up activity as assigned by Mr. Tim or your coach.

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

Some of the training aids we use for our weighted ball program. You are able to find most of these aids at our center for purchase. Coming Oct 1, 2010 -- NEW --Pitch a Fit Training CD for Weighted Ball Training.
Cannonball . Rubber 16 oz.		The Cannonball, is the new, quickest, and easiest way for rehabilitation, therapy, strengthening, toning, and warming-up of the shoulder and arm muscle's. Replacement idea: Heavy ball (10oz or above)
Xelerator		Designed to pull the arm into the correct pitching plane. The weight is distributed to the end of the Xelerator to insure that the arm is gently pulled into the correct pitching plane to allow muscle memory to be learned correctly Replacement idea: Long tube sock with two game balls in it. Tie a knot on the open end.
Worth Training Balls		6.25 oz (Red Stitch 5.5 oz (Blue Stitch) 8 oz (Green Stitch)
14 Inch Ball		The Worth 14 inch training ball is a great way to stretch the hand and increase finger and wrist snap action. Replacement idea: Heavy ball or cannonball

Week 1		Week 2		Week 3		Week 4
25 wrist flips	Cannonball (6 feel away)	35 wrist flips	Cannonball	40 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	45 x 6.25 ball (Red Stitch ball)	75-80% Speed	45 x 6.25 ball	75-80% Speed	45 x 6.25 ball	75-80% Speed	45 x 6.25 ball
80% Speed	5 times around with Xelerator	80%	5 times around with Xelerator	80%	6 times around with Xelerator	80%	6 times around with Xelerator
100% Speed	12 X Regular game ball 6.5 oz	100%	15 X Regular ball 6.5 oz	100%	15 X Regular ball 6.5 oz	100%	15 X Regular ball 6.5 oz
80% Speed	25 X 8.5 Ball (Green Stitch ball)	80%	30 X 8.5 Ball (Green)	100%	35 X 8.5 Ball (Green)	100%	40 X 8.5 Ball (Green)
100% Speed	12 X 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%	5 times around with Xelerator	100%	5 times around with Xelerator	100%	7 times around with Xelerator	100%	7 times around with Xelerator
25 wrist flips	14 inch softball	35 wrist flips	14 inch softball	40 wrist flips	14 inch softball	40 wrist flips	14 inch softball
Week 5		Week 6		Week 7		Week 8
50 wrist flips	Cannonball (6 feet away)	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 Red Stitch 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 game 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%	35 X 5.5 Ball (Blue Stitch Ball)	100%	40 X 5.5 Ball (Blue)	100%	45 X 5.5 Ball (Blue)	100%	50 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%	8 times around with Xelerator	100%	8 times around with Xelerator	100%	8 times around with Xelerator	100%	8 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