Baseball Practices to Control Your Pitching Motion and Increase Strength

Weighted baseball drills are used in baseball to increase or build up a pitcher's arm strength.The theory is that throwing heavier and in some cases lighter balls will make the arm stronger so that the player can eventually throw the baseball harder and farther and have more endurance.
Weighted Wrist Drills
Wrist drills are used by many teams to begin their warm-up or throwing program before practices or games.A wrist drill is designed to get the wrist involved in the throw, a technique that can help prevent injury and increase velocity.Adding a weighted ball to this drill will increase strength in mainly the forearms and hands, areas that are often neglected with throwing training programs.To perform the drill, you can stand or kneel on the ground and hold your throwing arm out in front of you with the ball to the side at about head level.Then flick or throw the ball, using only your wrist, to a partner who should be about 25 to 40 feet away depending on your strength.
Weighted Long Toss Drills
Performing long toss drills using a heavier or weighted ball will help develop strength and power in your throwing arm.It is important to use the same mechanics that you normally use and not make drastic changes to try to throw the ball farther.Because of the increased weight from the balls, you will not be able to throw a weighted ball as far as you can normally long toss.No set limit exists as to how far you can long toss; as long as you are using good throwing mechanics, you can back up to throw the weighted ball as far as you can in the air.
Pitching Drills
Weighted baseballs are used during specific pitching drills to mimic the pitching motion and increase arm strength during the actual pitching actions.Baseball coach Dr.John Bagnozi suggests using the stride drill where you get into the final landing position with your arm high behind you, front hip closed and pointing to the catcher and body in a straight line.From there, you simply lead with your front side and throw the ball like a normal pitch.The stride drill teaches you mechanics and forces your arm to gain strength since your lower body is not as big a part of the drill.Other pitching drills include performing the motion from your knees and using weighted baseballs while on balance or stability boards, which forces your muscles to work harder to balance and support your body.
Lighter Ball Drills
Training with weighted balls that are lighter than normal balls is also a popular training technique.The idea or purpose behind underload training is to force or trick the arm to move faster, which continues to occur when you return to the standard ball weight.You can use lighter balls for the same pitching drills as well as for long toss and distance throwing.You will be able to throw the lighter ball farther and harder than you can with a ball of standard weight.

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