Velocity, Distance and Shoulder Range of Motion in Two Throwing Programs

Success in baseball pitching is determined by throwing velocity and accuracy. Strength conditioning, as well as repetitive throwing programs, are used to improve the pitch. Recently, a weighted ball program has been developed and is believed to increase ball velocity with less potential injury. However, there is limited research examining the impact of this program on performance. The purpose of this study was to compare a traditional long toss program versus a weighted ball program. Baseline throwing velocity and distance as well as shoulder range of motion (ROM) were measured in collegiate baseball players. Participants were then randomized to either a six-week-long toss throwing program or weighted ball program. Following training, throwing velocity, distance, and shoulder ROM were measured again. Both training methods significantly improved throwing distance. However, throwing velocity did not change from pre-training measurements. All measurements of shoulder ROM (flexion, abduction, and external rotation) significantly improved in both groups, with abduction showing the greatest improvement in the long toss group. Our results suggest both training programs are beneficial for baseball performance