[quote=“baseball23”]I am interested in advise on how a 14U program should run the following:
A weighted ball program
Off-season throwing program
In-season throwing program
Off-season workout program
In-season workout program
All information would be great.[/quote]
I don’t think weighted balls generally help because the weights of the balls usually vary too much. Only +/-1 oz should be used.
Off season conditioning is very important. There are tons of great full body explosive exercises and sprinting work that can be done.Lifting weights beyond functional strength is a waste of time. Focus on the lower body and non-throwing side strength imbalances.
90 consecutive days per year should be taken off with no pitching. The arm should be gotten hot 3X per week the rest of the year. (1 game 80 or more pitches and 2 pens for
at least 50-60 pitches each time.) Or…two 40-60 pitch games and one 50-70 pitch pen per week.