Are Weighted Ball Programs Helping or Hurting Young Pitchers?
Weighted ball programs have become a popular tool for increasing velocity, but are they putting young pitchers at risk? Dr. Jason Zaremski explains the potential dangers of prioritizing speed over arm health, why sudden velocity gains can lead to injuries, and how players can develop safely without sacrificing long-term performance.
INJURY PREVENTION & PERFORMANCE BUILDING STRONGER ATHLETES
Coach Leo Young
3/8/20252 min read
Velocity training has taken over baseball, with many young pitchers turning to weighted ball programs to increase their throwing speed. But are these programs doing more harm than good? Dr. Jason Zaremski, a sports medicine expert, explains why the focus on velocity could be contributing to the rise in throwing injuries.
Watch the full discussion with Dr. Jason Zaremski:
The Risks of Prioritizing Velocity Over Arm Health
While weighted ball programs are effective for increasing throwing speed, they come with potential downsides:
Increased stress on the arm – More velocity means more force on the elbow and shoulder.
Rapid strength gains without structural adaptation – The body may not be prepared to handle the added stress.
Lack of focus on mechanics – Some players chase speed without addressing underlying movement flaws.
Higher injury rates – Studies show that aggressive velocity training can contribute to UCL injuries and long-term arm problems.
Dr. Zaremski points out that while scouts and coaches prioritize velocity, young pitchers need to weigh the benefits against the risks.
How to Train for Velocity Without Sacrificing Health
To develop velocity safely, pitchers and coaches should focus on:
Gradual progression – Avoid sudden increases in throwing intensity or volume.
Proper strength training – Full-body strength development helps support increased throwing demands.
Mechanics before speed – Efficient movement patterns reduce unnecessary stress on the arm.
Recovery and workload management – Without rest, gains in velocity can quickly lead to overuse injuries.
Learn More About Sore to Soaring
At Sore to Soaring, we help athletes train smarter, develop safely, and avoid preventable injuries through proper education and mentorship.
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What Do You Think?
Have you or your athlete used weighted ball training? Did it lead to improvements or injury concerns? Share your experience in the comments or join the conversation on our:
Disclaimer:
The views shared are those of the guest and do not represent an endorsement by Lupos Initiative Inc., DBA Sore to Soaring. This content is for informational purposes only and not medical or training advice. Always consult a qualified professional before starting any exercise or throwing program. No affiliation or compensation exists between Sore to Soaring and any for-profit entity mentioned.
If you wish to learn more about Dr. Zaremski’s work, visit:UFHealth.org.
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