Better Baseball: March 2013

Improve arm strength and velocity with weighted baseballs The research conducted by DeRenne et al. supports the research and findings of the research done by Litwhiler and Hamm (2.) Litwhiler and Hamm conducted a 12-week overweight baseball throwing program with 5 college pitchers (2). The purpose of Litwhiler and Hamm’s research was to determine the affect an overweight implement had on throwing velocity and accuracy. Litwhiler and Hamm’s research differed from DeRenne et al in that their research was conducted over a longer period of time, they used heavier baseballs, and they tested accuracy as well. Although there were some different variables between the studies, results were very similar. Over a 12-week period from pre-test to post-test, throwing velocity increased an average of 5.0 m/s (2). Throwing Under- and Overweighted Baseball, and Throwing Arm Injuries The number of serious throwing arm injuries is increasing among amateur and professional baseball pitchers. In 2010, Dr. James Andrews performed 131 Tommy John surgeries; 31% of those were performed on youth and high school pitchers. With the number of throwing arm injuries happening today, it is interesting that there have been no reported arm injuries during research conducted with under- and overweighted baseballs (2). Escamilla et al (2000) states that most weighted implement research is only 10 to 12 weeks long and that may not be long enough to observe injury differences between throwing weighted balls and regulation balls (2). These authors also debate that the majority of the research conducted had an interest on weighted implements and their effect on performance and not injury, and this could have caused some researchers to overlook some injuries (2). In support of their throwing program, Fleisig et al. reported that participation in their throwing program may help reduce throwing arm injuries (2). In spite of the belief that efficient mechanics help reduce throwing arm related injuries. Fleisig et al. reported no difference in throwing arm position, significant decreases in elbow varus torque and shoulder internal rotation torque; and increases in shoulder, elbow, and ball velocities when throwing a lighter 4 ounce baseball (2). Castagno et al. (2) on the other hand found different results when testing an overweight baseball. Castagno’s research showed greater shoulder ER during arm cocking, greater elbow extension angular velocity during arm acceleration, more forward trunk tilt near ball release and more elbow flexion throughout the pitch (2). It could be inferred that there is greater risk of injury in overweighted implements than in underweighted implements because of the kinetic changes to the throwing motion with overweight implements. When to Implement Under- and Overweight Baseballs In the review by DeRenne and Szymanski (2009), they touch on periodization in strength and conditioning programs and the different phases or cycles that make up that periodization. Research on weighted implements has all been completed in the offseason when there are no competitive games being played. DeRenne and Szymanski break down an annual periodization program into 3 phases: preparatory (preseason), competitive (season), and transition (offseason). All research on weighted implements have been completed during the preparatory, transition, and sub phase 1 of the competitive phase known as the pre-competitive phase (2). According to DeRenne and Szymanski, during the pre-competitive phase strength and conditioning coaches should focus on sport-specific, explosive movements that put the body in similar positions that mimic throwing and hitting. Since throwing a baseball, particularly weighted baseballs, is a very explosive movement; DeRenne and Szymanski believe that this is when weighted ball training should be implemented. There have been no studies done on the kinematic and kinetic differences between throwing a regulation baseball and throwing under- and overweight baseballs (2). Kinetic analyses will provide coaches with details on shoulder and elbow force and torque data between throwing regulation baseballs and throwing under- and overweight baseball (2). Kinematic analyses will provide coaches with details on the mechanical changes that take place when throwing regulation baseballs compared to under- and overweight baseballs (2). Part of the reason why research hasn’t been conducted with weighted balls during the season is because there is no information on the mechanical and force changes caused in the throwing arm during weighted ball throwing. If there was information about these changes then coaches and researches would be able to better assess the risk of injury that comes with throwing weighted baseballs and thus determine if implementing weighted baseball training during the season would be appropriate. Conclusion Implementing an under- and overweight baseball throwing program for high school, college, and professional pitchers is appropriate and necessary for increasing the performance of these athletes. This type of training has many years of research to back it up; no reported injuries during this research, and have been proven to increase performance of high school, college, and professional pitchers (1). Even after extensive research there are still some questions that have been left unanswered about implementing under- and overweight baseball training for pitchers. Future research should first focus on the kinetic and kinematic differences between throwing a regulation baseball and throwing under- and overweighted baseballs. These findings would allow coaches to see the effect this type of training has on the throwing arm and whether or not it would then be appropriate to implement this training during a competitive season. Although no injuries have been reported during these relatively short studies (the longest study lasted 12 weeks), it would be beneficial for future research to be conducted on the injury risk of throwing weighted baseballs and the effects it has on rotator cuff strength and range of motion over an extended period of time. This will show whether or not throwing weighted baseballs is truly beneficial. If pitchers are increasing performance while putting them at a greater risk for injury, then the program would not be deemed appropriate training for pitchers. All past studies have shown significant performance increases with no injuries reported during their research. Implementing under- and overweighted baseballs into a pitchers throwing program can be very advantageous for their pitching, but it is highly suggested that coaches follow the protocols proven successful by past studies. As you can see from reading the review above, throwing under- and overweight baseballs can be very beneficial. As a coach I believe you have to know why you teach what you do. If you argue that weighted balls are bad for you, can you answer why? Because I have a lot of information that shows why they are good for you. Hopefully everyone can take something away from this post that will help make them and their team better. And please leave any feedback about the post. I love hearing others thoughts and sharing ideas with other coaches. Stay tuned also, as I will be completing my weighted ball research next fall. Thanks for taking the time to read this and good luck this spring & summer!