Can I do a weighted ball program with ArmCare?Updated 2 months ago
Yes, but monitoring is crucial to ensure that your arm is physically ready for the demands of a weighted ball velocity program. Weighted ball training introduces high joint loads, which can increase the risk of injury if an athlete lacks sufficient strength, mobility, and stability.
The ArmCare Velocity Checklist provides key benchmarks to determine if you are ready for high-intensity velocity training. Before starting a weighted ball program, athletes should ensure they meet the following criteria:
Readiness Requirements from the ArmCare Velocity Checklist:
Strength & Power Benchmarks
Vertical Jump: >28 inches
Lateral Jump: >5.5 feet
Broad Jump: >8 feet
Triple Broad Jump: >25 feet
6RM Lunge at 50% body weight
6 Pull-ups with a 1-second hang
5RM Dumbbell Press at 80% body weight
3-Minute Plank Hold
Throwing & Strength Experience
At least 1 year of strength training experience
1 year of arm care training with no red flags in metrics
ArmScore of 100 (Total Arm Strength = 100% of body weight)
Strength Velocity Ratio (SVR) of at least 2.0 lbs/mph
Physical & Recovery Readiness
No arm pain or discomfort
Cleared by a doctor if recovering from prior surgery
At least 7.5 hours of restful sleep per night
Consistently eating 3 meals a day with snacks in between
Drinking at least half of body weight (in fl oz) of water daily
Throwing & Competition Considerations
Currently in the offseason or preseason with at least 60-80 days available for velocity programming
Have thrown for at least 6 weeks prior to starting a velocity program
If a pitcher, completed at least two bullpens before velocity training
Threw fewer than 80 innings in the previous season and took 2-4 weeks of rest before ramping up training
How ArmCare Helps with Weighted Ball Training
Measuring arm strength before, during, and after training – ensuring your arm can handle the increased stress.
Detecting early fatigue or strength deficits – identifying potential injury risks before they become serious.
Tracking Strength Velocity Ratio (SVR) – monitoring how strength gains correlate with velocity improvements.
Providing pre-throwing activation routines – protecting the elbow and shoulder from excessive stress.
Adjusting training loads based on real-time data – preventing overuse and ensuring sustainable velocity gains.
Key Takeaway: Length Without Strength is the Kiss of Death
The biggest risk in weighted ball training is increasing layback (external rotation) without increasing strength. This overstretches soft tissues without adding the necessary muscular support, like pulling a catapult back further with weak springs—eventually, something will snap.
By using ArmCare’s monitoring tools and the Velocity Checklist, athletes can safely integrate weighted ball training without compromising arm health or long-term velocity gains.
Get the Velocity Checklist here: https://armcare.com/pages/velocity-checklist