Overload to Underload – Right Concept, Wrong Approach
January 14, 2009
Using weighted balls to force the pitcher’s body to adjust its throwing mechanics to be more efficient, is the right concept but the wrong approach. The problem with the Overload to Underload throwing program is that it sacrifices the arm to teach the body how to move weight more efficiently. To understand how backwards this approach is we must first look at what role the arm plays in the pitching delivery.
The arm is strictly used to hold on to the ball and guide it to the targeted location. It only effects velocity by adding more spin to the ball. This happens with the forearm just before release. The rotator cuff does not generate velocity. The muscles that make up the rotator cuff are to small and weak to generate velocity. If this wasn’t the case then all pitchers would be internally and externally rotating hundreds of pounds with their rotator cuffs to make them stronger, so they could throw harder. Velocity comes from the core and leg muscles. This means that the Overload and Underload throwing program would really only strengthen the forearm at the expense of the rotator cuff taking on more wear and tear. Making the forearm stronger, would only mean more spin on the ball, which would have a minimal effect on velocity.
I used the Overload Underload throwing program for years when Dick Mill’s once preached it. He now credits it to causing injury. It happened that I was using this program the year I torn my rotator cuff. I am not saying that this program was the reason for my tear but it did speed up the process of the injury. I had bad mechanics. I was an all arm pitcher and when I used this program it made everything even worse. The overloading with the weighted balls put more wear and tear on my cuff. If I had good mechanics, it would have put that extra weight in my core and legs. The underloading with the lighter ball gave me the illusion that I was throwing harder but it really is only an illusion. Just like the illusions of throwing harder when you move from throwing 300 feet to 60 feet.
If you want to develop more velocity, the only approach that works is from the ground up. Strength training coaches use the overload approach to build strength everyday but they apply it to the legs and core. This is because they understand that the big muscle groups of the legs and core is where velocity and speed lives. Your arm can only handle so much but your core and legs can so much more than you could imagine. The rotator cuff’s main purpose is joint integrity. It holds the arm to the body. It must have the strength to hang on for the ride. The rotator cuff is important to velocity because without it, you have no velocity at all.
I recommend you never use weighted balls except for a football. When we throw a football we keep the football closer to our bodies which protects our rotator cuff. I do recommend you use a program that trains the core and legs along with learning proper mechanics, if you want to gain velocity. Here is a beginner program to get you started.
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Loading ...Written by Brent Pourciau · Filed Under Pitching Articles
Tagged: beginner, coach, deliveries, dick, doe, football, forearm, generations, illusion, injury, leg muscles, legs, mechanics, muscles, pitch, pitcher, pitchers, pitches, pitching, program, rotator cuff, s, speed, strength, stronger, target, throwing, training, Velocity, wear and tear, weight, weighted balls
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6 Responses to “Overload to Underload – Right Concept, Wrong Approach”
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I respect your opinions but it seems that is strictly what this article is – an opinion. I applaud your energy and attitude about helping others in this misinformed baseball world, but please show us what research has led you to your conclusions.
The weighted ball program you show in the picture is indeed a terrible program. You are only supossed to throw 20% of the orignal weight of a baseball – less or more. Basically meaning a 20% of a 5oz. ball is 1 oz. Consequently only work with a 4 oz ball and a 6oz balls during weight trainig. VDP (velocity development program) has an excellent SAFE weighted ball program. Google it.
Anything more than 6oz and less than 4 oz you are putting major stress on your shoulder capsule and can lead to serious injury (see: the author of this article).
“The underloading with the lighter ball gave me the illusion that I was throwing harder but it really is only an illusion. Just like the illusions of throwing harder when you move from throwing 300 feet to 60 feet.”
Really? That is not why underloaded balls are used. Underloaded balls are used to train the tiny fast twitch muscles in your arm. Strengthening them does not directly make you throw harder. Instead, by strengthening your fast twitch micro-muscles your arm trusts itself to be thrown harder. Your brain will only accelerate your arm as fast as it knows it can decellerate it. AKA Your brain will only allow your arm to go as fast as it knows it can slow it down after you let go of the ball.
I’ve enjoyed your articles including long distance running, poor posture and scap loading. But please, before you advise uninformed kids to eliminate very beneficial weighted ball training (IF DONE WITH PROPER MECHANICS) please do research, talk to people. And read about the NPA (National pitching association), backed by Tom House a doctor with 40 years in baseball and has taught thousands of kids and hall of famers (Nolan Ryan, Greg Maddux, Randy Johnson, etc etc).
Let me know what you think…
Seth,
Thanks for the response to my article. I posted your email with my response on the forums so others can learn from this discussion.
http://discusspitching.com/viewtopic.php?f=29&t=9&p=11&sid=cf7fe072ce80c5db22e0d8f87627f77e#p11
On the topic of the NPA o/u throwing protocol, I do incorporate these teaching methodologies in accordance to a strict adherence to proper throwing mechanics, appropriate age levels, and lastly in conjunction with a functional strength workout for the core, legs, and decelerating muscle groups. Our Velocity Development Camp runs a length of 7-8 weeks long, and has seen no less than an average of 4.2 mph increase in velocity. What has been more impressive is that our students are retaining their top velocities beginning the following season. It is not a magic bullet however. A marriage of all of the above mentioned components with proper nutrition and hydration practices will allow pitchers the greatest chance at reaching their genetic ceilings.
Your comment sounds too much like a guarantee on a diet pill.
“If you take our diet pills everyday, while eating a balanced diet and exercising 4-5 times a week for at least an hour each time, you will loss 5-10 pounds in a month!â€Â
You are rationalizing a program that has more hype than positive results. I agree with everything you say you do along with the u/o throwing program. I just believe the u/o throwing program will cause more harm than good.
Brent,
Hype is placed on this program by misinformed coaches who have the audacity to use this as a sole method of gaining velocity. It is used as one component of my program. Maybe in 10 years we’ll have more data and be able to definitively prove either positively or negatively what the program holds. As for now, I have quantified results from injury-free pitchers that utilized the program, and I believe the o/u played at least a small part of their successes. Keep up the good work on your website.
Hey coach Brent, I was just checking out your website. I think it has some pretty interesting thing.
Thanks,
Rick Ragan