Finally, a pitching workout designed for strengthening the muscles, tendons and ligaments of the fingers, hands, forearms, and shoulders. TheHeavyBall is a 3.2 lb cast iron, powder coated baseball-shaped training weight that is too heavy to be thrown, so it is NOT for throwing! TheHeavyBall is also great for volleyball players, boxers, swimmers, tennis players, even track/field athletes.

Use the following links to learn more about TheHeavyBall Pitching Workout:

What are the three lifting grips used in these baseball pitching exercises?

Palm Down	Palm to side, thumb on top	Palm Up

Perform all of these baseball pitching exercises on the selected hand/arm to be used during your pitching workout.

(a)	(b)	Hand Waggle: Move the hand quickly up and down 20 times in each direction.
(a)	(b)	Thumb Stretch: Cup thumb under fingers as shown. From start position (a) move hand down (b) and back up 20 times.
(a)	(b)	Hand Stretch: First position (a) is hand flexion. Grasp one hand as shown, pull hand down gently until you feel a stretch. Hold for 10 seconds, release. Repeat 5 times. Second position (b) is hand extension. Grasp fingers as shown until you feel a stretch. Hold for 10 seconds, release. Repeat 5 times.
		Arm Hang: Holding TheHeavyBall in the hand of the arm to be trained with a neutral grip, move the arm in ever-widening, clockwise circles 10 times. Then reverse directions for 10 circles.

Hold each position just at the point of discomfort for 10 seconds. DO NOT bounce and jerk! Just a nice, steady hold. As you continue to do these exercises, that point of discomfort will be felt further out. increasing the range of motion in that joint.

Start with three reps for each exercise, increasing eventually to 5 reps for each joint being stretched. This portion of your pitching workout can be performed as part of an overall, dynamic warm up prior to practice or competition.

For all baseball pitching exercises, perform 3 sets of 10 reps, 3 times/week. Work up to 3 sets of 20, 3 times/week. Rest 1 minute between sets.

(a)	(b)	Shoulder Side Lift: From the starting position (a) with the arm hanging straight down at your side, using a supination grip, quickly raise your arm until it is level with your shoulder. Lower slowly, repeat. End position (b).
(a)	(b)	External Shoulder Rotation: This can be done while sitting, standing, or laying on your back. Using a pronation grip and the elbow bent at 90 degrees, positioned at shoulder height with the hand pointing forward as shown in (a), quickly raise the arm so that the hand is next to the head. Lower slowly, repeat. End position (b).
(a)	(b)	Seated Forward Shoulder Raise: While seated (a), lean forward so the hand grasping TheHeavyBall is alongside your leg. Keeping the arm straight, using a pronation grip, quickly raise the arm forward and upward to shoulder height. Lower slowly, repeat. End position (b).

Perform all of baseball pitching exercises on the selected hand/arm to be used in the pitching workout.

Wrist Flexion (a)	Wrist Flexion (b)	Wrist Flexion, Wrist Extension, and Radial Flexion: Place hand over the edge of a table or bench for each grip position. For all three grips, start with 3 sets of 10 reps, 3 times/week. Work up to 3 sets of 20 reps, 3 times/week. Rest 1 minute between each set.
Wrist Extension (a)	Wrist Extension (b)
Radial Flexion (a)	Radial Flexion (b)
Wrist Snap Drill (a)	Wrist Snap Drill (b)	Wrist Snap Drill: Place the elbow of the throwing arm in the palm of the hand of the non throwing arm. Holding the ball in the throwing hand, extend the wrist slightly, then snap it forward forcefully, propelling the ball. Be sure to keep the elbow at a ninety-degree angle as shown, using ONLY the wrist to throw the ball.

Wrist Rotation (a)	Wrist Rotation (b)	Wrist Rotation (c)	Wrist Rotation (d)
Wrist Rotation: Start with the neutral grip and while grasping TheHeavyBall, rotate the hand to the palm-up position (2), then all the way back to the palm-down position (3), then return to the starting position (1). This is one rep. Do 3 sets of 10 reps, working up to 3 sets of 20 reps, 3 times/week. Rest 1 minute between each set. Can be done as illustrated on a table or ledge, or with your arm laying along the top of your leg while seated.

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