Can Throwing a Football Help You Throw Harder—Safely?
Weighted ball programs are everywhere—but they’re also causing injury spikes in young pitchers. In this Sore to Soaring Podcast episode, Coach Leo Young and Dr. Jason Zaremski (UF Health Sports Medicine) introduce a new research study testing whether throwing a football—paired with the Thrower’s Ten arm care system—can offer a safer way to build velocity without breaking down arms. Can Throwing a Football Help You Throw Harder—Safely? Weighted ball programs are controversial. Some athletes see big velocity jumps—but many end up hurt. Instead of fighting against the popularity of these programs, Dr. Jason Zaremski and his team at UF Health are asking a better question: Is there a safer way to train for velocity? The answer might be in your garage already—a football.
INJURY PREVENTION & PERFORMANCE BUILDING STRONGER ATHLETES
Coach Leo Young
8/4/20252 min read
The Football Throwing Study
Starting in 2025, Dr. Z’s research team at UF will run a pilot study with 10–12 pitchers to compare two velocity-building methods:
Group 1: Thrower’s Ten program (arm care bands only)
Group 2: Thrower’s Ten + a structured football throwing program
Why a football? Because it changes the stress load on the elbow.
To throw a football, athletes use a screwball-style motion that places less strain on the medial elbow (where most UCL injuries occur).
It still trains the arm for force production—but without the torque overload that traditional weighted balls can create.
Would you be open to using a football as part of a safer velocity training program if it is proved to be successful? Why or why not? Drop your thoughts in the video comments.
Inspired by Nolan Ryan and Dr. Tom House
If this sounds old-school, that’s because it is.
Nolan Ryan—known for his legendary arm durability—was carrying a football decades ago. His workouts with Dr. Tom House included football throwing as a way to build arm path integrity and reinforce good mechanics.
“He was two generations ahead of his time,” Dr. Z says.
Today, Dr. House still shares advanced, athlete-focused content through his Mustard app, promoting smarter training over short-term hacks.
Why This Approach Matters
This new study aims to do more than just test a theory—it’s about offering coaches and athletes a real, research-backed alternative.
If football throwing proves effective at increasing velocity without causing injuries, it could reshape how youth pitchers are trained across the country.
The study will track not only velocity gains, but biomechanical markers and injury status across the 2025 season.
Key Takeaways for Parents and Coaches
✅ Weighted balls carry risk—especially for young arms with open growth plates
✅ Football throwing may reduce stress on the UCL while still building strength
✅ Pairing it with the Thrower’s Ten creates a complete arm care + velocity system
✅ Nolan Ryan used this style of training before it was mainstream
✅ Smart programs must evolve—but never at the cost of athlete safety
How Sore to Soaring Supports Smarter Velocity Development
At Sore to Soaring, we teach athletes how to build velocity safely—without shortcuts.
We integrate proven systems like the Thrower’s Ten, monitor load, and prioritize mechanics before intensity.
And now, we’re excited to follow emerging research like Dr. Zaremski’s football program that could change the game for future pitchers.
Support our mission at: www.SoreToSoaring.org
Disclaimer
The views shared in this article are for informational purposes only and do not represent an endorsement by Lupos Initiative Inc., DBA Sore to Soaring. Always consult a qualified professional before implementing any training, recovery, or medical plan. No affiliation or compensation exists between Sore to Soaring and any for-profit entity mentioned.
To learn more about Dr. Jason Zaremski and UF Health Sports Medicine, visit:
https://ufhealth.org
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