MMV #060: This is How You Should Use Plyo Balls

Read time: 3 minutes 

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Almost every player uses plyo balls in some way.

They can be a great tool for warming up the arm and improving mechanical deficiencies.

The issue is not everyone uses them the best or safest way.

Often times, players will throw them as hard as they can with an improper weight or before their arm is fully ready to throw at 100% effort.

Today, I want to show you what I have found to be the most effective way to use plyo balls.

A good plyo routine should prepare the arm for throwing and assist in improving your delivery.

Notice I didn't say anything about velocity development as the primary goal.

Let's dive in.

Pre-Throw Plyos

These drills should be highly constrained and at a lower effort (50-70% RPE).

The primary purpose of these drills is to warm up the arm for throwing while also "priming" specific movements.

Typically these drills will be arm action focused with a little bit of lower half engagement as well.

Example drills include:

• Reverse throws
• Pivot pickoffs
• Lasso variations
• Figure 8 rocker
• Staggered stance throw
• Split stance throws

Post-Throw Plyos

After you play catch, you then will do you post-throw plyos on the MOUND.

The reason for waiting till after catch play for these is to make sure your arm is fully prepared for higher intent throwing.

These drills are typically performed at 80-100% effort.

The reason for being on the mound is to master your delivery where it matters most.

How you move on flat ground does not matter if you can't do it on the mound.

Example drills include:

• Step back variations
• Walking wind up
• Delivery
• 1-Leg hop
• Drop step
• Turn n' burn

Additional Notes

You shouldn't do mound plyos every day.

These will typically be performed day before bullpen and/or on bullpens days (before pen).

Intensity will change depending on what day it is.

Example bullpen day plan:

Reverse throws x10 with 2lbs

Figure 8 rocker x8 with 7oz

Play catch

Drop steps x2 with 7 and 5oz

1-leg hop x2 with 7 and 5oz

Bullpen 

In Summary 

Separating pre-throw plyos from post-throw will allow you to get more out of your session.

Prepare the arm for throwing and spend quality time working on your delivery on the mound.

I hope this was helpful and if you have any questions, please reach out!

That's all for today.

See you next week!

Whenever you are ready, there are 3 ways I can help you:

1. Remote Training: a personalized throwing and lifting program built for you and your goals.

2. In-Person Training: Work with me in Scottsdale, Arizona. Personalized training program to help you reach your goals. Trackman and edgertronic for bullpen sessions.

3. Trackman and Edgertronic camera bullpen: Get objective feedback on how your pitches are moving. I'll send you video and movement report after bullpen.