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.

Related articles:

• How a BAD Pitching Coach Can Ruin a GOOD Pitcher
• 10 Legitimate tips to Pitching Velocity
• Bad Mechanics is a sign of Muscular Weakness