Weighted Ball Program

The goal of this weighted ball program is to correct and maintain your mechanics, which in turn will increase velocity. Throwing the weighted balls harder will not help increase arm strength and/or velocity. The goal of this throwing program is to condition the arm, while maintaining, reproducing, and repping the improved mechanics from the weighted balls. The throws should be good qualities throws that are kept on a line when applicable. It should NOT be max effort though unless noted. 1.) Complete active warm-up before completing steps in this program. WARM UP TO THROW, DO NOT THROW TO WARM UP. 2.) Easy throwing moving back to prescribed distance then start counting. 3.) The biggest key is to listen to your arm. 4.) This program is a guideline, but do NOT veer off of it unless you err on doing LESS. More is not better in this case. 5.) After you throw, you should do your specified running then lift. If you do not have running that day, then go straight to your lift.