Yesterday I ran a pole on my Instagram Story that asked the question, "What is more important for increasing velocity, weighted/plyo-balls or overall strength?" In this brief blog post I will discuss which training technique is more important.
While I think that weighted balls (WBs) and plyo-balls (PBs) can certainly have a place in a velocity program, overall strength will always, in my opinion, be more important. Though the question is posed as one vs the other, this question is really a matter of what should come first. Throwers should focus first on developing a solid foundation of strength and movement before progressing to more advanced modalities such as WBs/PBs. Training with WBs/PBs without first developing a baseline strength and solid body mechanics is likely to increase the likelihood of injury.
I'm not here to demonize weighted balls or plyo-balls, in fact, I think they can be a useful tool when trying to increase velocity and we use them in some of our programs. However, when programming WBs/PBs, make sure that you are sufficiently strong in your general strength training movements first. You do not need WBs or PBs to increase your velocity. Sometimes a strength training program alone will do that and especially for younger athletes (under 14-15 years old) it may be the better option in general. For more advanced athletes, a strength program in combination with a WB/PB program is optimal.
Thanks for all of you who participated in the Instagram Poll and took the time to read the explanation. Feel free to comment below, email me, or DM me if you have any questions!
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