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2d • General discussion
Understanding Plyo Weights
I often get asked about the benefits of Plyo Balls for a pitcher's development and mechanics, and I always hesitate in my answer. While Plyo Balls can be valuable tools, there's significant risk if you lack proper knowledge on how to use them correctly and understand the purpose of each ball. It also depends on the pitcher's arm strength whether they can use all 6 weights or be limited to only the lighter balls. (Get Measured!)
Plyo Balls can be confusing because they're labeled by grams and different colors, while weight is more commonly measured in ounces and pounds. I created the chart below, so Plyos can be compared to the weight of a standard baseball (5-5.25 ounces or 142-149 grams) for better clarity.
The Driveline image below helps clarify this by showing that lighter balls (gray and yellow) are designed for speed, mid-range balls (red and blue) are designed for mechanics, and heavier balls (green and pink) are designed for building arm strength. Please only use the weighted balls as they are designed, or you could risk serious injury..... For example, if you were to do run and guns (arm speed drill) and use the green or pink ball (designed for arm strength) your rotator cuff would explode. That hurt my arm just typing that out.
Let's break it down:
Tennis Ball = 56-59 grams (for fun and .4x the weight of a baseball)
Gray Ball = 100 grams (.7x the weight of a baseball)
Baseball = 142-149 grams
Yellow Ball = 150 grams (roughly the same size as a baseball)
Red Ball = 225 grams (1.5x the weight of a baseball)
Blue Ball = 450 grams (3x the weight of a baseball)
Green Ball = 1000 grams (7x the weight of a baseball)
Pink Ball = 1500 grams (10x the weight of a baseball)
The chart and conversions help clarify the weight relationship of Plyo Balls. If it's still confusing, you can use a marker to note how each ball’s weight compares to a standard baseball. Always use Plyo Balls as intended, as choosing the wrong weight could potentially lead to injury. Plyo Ball routine coming soon.
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Understanding Plyo Weights
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