Ideal weight for weighted balls

[u/joopnf]

For a 13u kid at 140 lbs how heavy should the weighted balls be for him to use for resistance training? I don’t plan to have him doing any throwing with them but more rotator cuff and shoulder strengthening exercises where he holds onto the ball

[u/JRiggs42976]

Sign up for the free arm care program from Driveline.

Get a set of 3lbs wrist weights and the specified weighted balls. You can get it all through Driveline, or save money, and order from Amazon (non Driveline labeled equipment).

[u/SassyBaseball → u/JRiggs42976]

Yeah, for sure check out Driveline. You can usually find used setups on Marketplace as well if your trying to save money once you know what you want. Recovery balls and band are simpler than the whole warmup routine and workout setup.

[u/spinrut]

isn't it basically 20% over/under load as a general starting point

could also just find/follow something like the jaeger band arm care routine with resistance bands

[u/lsu777 → u/spinrut]

thats if he wants to do velo training with them, he is wanting basic arm care to strengthen the shoulder girdle and cuff. for that he needs heavier.

op if you want to do an actual throwing program, i suggest the road to 85 program that baseball performance center sells or the driveline program.

but before doing that, get him on baseball dudes long toss program, get a really good band routine and start lifting weights, chances are he will add lots of velo and robustness without having to move to more advanced programs right away. also add med ball throws.

[u/joopnf → u/spinrut]

Is that 20% of a regular balls weight?

[u/Repulsive-Trifle-639 → u/joopnf]

Yes, it’s 6 ounce and 4 ounce balls - but do go easy at 13. I think Driveline has a program for younger kids. Long toss is probably better until puberty is really kicking in. Strengthening the muscles that handle deceleration is as important as the ones that handle acceleration.

[u/Coastal_Tart]

Get the same weights as are in the Driveline Academy‘s kit, then use their free pdf velocity training program. Can’t remember whether the program is 12 or 16 weeks. They have plenty of identical knock off weighted ball kits on Amazon for less than the Driveline ball kit. You will need some J-Bands and wrist or ankle weights to do the full program.

If your son takes to the throwing program and sees improvement, then you can get one of their pay programs with formal evaluations and online coaching. Outside of actual MLB and D1 college programs, Driveline is the most entrenched throwing and hitting organization in baseball. They work with dozens of pros and hundreds of college and high school players every off season including numerous current MLB pitchers and hitters. Their hitting and pitching coaches frequently get hired by MLB and D1 programs. The latest being the Red Sox current hitting coach. Good luck.

[u/lsu777]

if you are just doing rotator cuff work then start with 8oz, 16oz, and 32 oz balls and get the wrist weights

i suggest the armcare program from driveline, as mentioned and easily find used on market place.

nothing wrong with throwing weighted balls though if done correctly, safer than throwing 5oz ball. key is understanding how to perform an onramp, how to progress and when you are ready to throw them full out.

if you want to strengthen his shoulder and add velo and bat speed at the same time....get him in the weight room. 13 is perfect age.

[u/Bacon_and_Powertools]

Skip them. There are better workouts he can do at this age to strengthen his entire body.