| There are some, particularly online, who continue | | | | THE BENEFITS OF OU TRAINING |
| to spread incorrect and misleading information | | | | Benefit #1 |
| about weighted ball training. Our discussion here will | | | | Appropriate strength and conditioning regimens, |
| deal with Overload/Underload (OU) training in | | | | such as OU Training, can reduce and even |
| general, and its application to baseball and softball | | | | prevent arm injuries related to throwing by |
| in particular. | | | | increasing STRENGTH/ENDURANCE. Increased |
| 1. OU Training Defined | | | | Strength - helps prevent injury. Increased |
| 2. A Brief History of OU Research and Training | | | | Endurance - helps maintain throwing velocity, |
| 3. Other Sports That Use OU Training | | | | allows for more pitches to be thrown before |
| 4. The Benefits of OU Training | | | | tiring. |
| 5. Other Baseball Experts Who Are Proponents of | | | | The muscles, tendons, ligaments and bones (even |
| OU Training | | | | nerves) of the shoulder and arm in general will |
| OU TRAINING DEFINED | | | | positively adapt to an appropriate increase in |
| Using weight-modified implements that are | | | | training load. They become tougher and more |
| otherwise identicalto those used during | | | | durable, able to handle greater workloads. Such |
| competition | | | | training must conform to the following two |
| The weights of these modified tools weigh both | | | | guidelines: |
| more and less than the standard competitive | | | | 1) The training load is sufficient to produce the |
| weight. | | | | desired training effect, yet not so great as to |
| Such tools allow athletes to train more precisely | | | | negatively impact throwing (or hitting) mechanics. |
| for their sport. Sport-specific strength and power | | | | 2) The thrower's program introduces OU training |
| are developed by movements with resistance or | | | | gradually and systematically, employing a training |
| assistance that imitate the joint action of the skill | | | | principle known as Progressive Overload (Clarkson |
| - SPECIFIC RESISTANCE TRAINING. What makes | | | | & Watson, 1990). This principle states that |
| this type of training so effective is that the | | | | "strength and endurance cannot be increased |
| weights of the modified tools used are heavy | | | | unless the muscles are stressed beyond their |
| enough to produce a conditioning effect, yet light | | | | normal workload. To increase the workload, |
| enough to not adversely affect the athlete's | | | | increase the frequency, duration and intensity of |
| mechanical skills. | | | | your exercise program." |
| Generally, OU Training is employed to increase an | | | | To effectively and safely increase throwing |
| athlete's POWER. Power is defined as the rate at | | | | velocity, intensity is increased by using 20% +/- |
| which one can perform work, or the ability to | | | | OU balls, duration is increased by gradually |
| exert muscle force quickly. This ability is related | | | | increasing the number of OU throws performed |
| to, but distinct from strength, which is defined as | | | | with each workout, and frequency is increased by |
| the ability to exert muscle force. | | | | the number of days of throwing workouts. Arm |
| As an example, strength is demonstrated as the | | | | shoulder structures trained in this manner are |
| ability to pick up a 30 oz. bat. Power is | | | | more capable of handling the regular competitive |
| demonstrated by the ability to drive a baseball | | | | game requirements, which are less than those |
| 400+ feet while swinging that 30 oz. bat. | | | | imposed by the OU conditioning. An arm |
| As long as the tools used are not too heavy, | | | | conditioned for making numerous throws with a 6 |
| mechanics are not affected, making OU Training | | | | oz ball will more than likely out-perform an arm |
| what I call "skill-neutral." According to published | | | | trained only to perform under a 5 oz. load (ability, |
| data (see below) the ideal weight range for | | | | mechanics and over-use considerations aside). |
| conditioning and performance enhancement is up | | | | Dr. Mike Marshall, in his Pitching Book (Chapter 32, |
| to 20% +/- the weight of the competitive | | | | pp. 5 & 6), describes a concept he calls |
| implement. I do NOT recommend using baseballs | | | | "Plioanglos Training" as a means of training the |
| weighing more than 6 oz., or softballs heavier than | | | | external rotator cuff muscles (decelerators). This |
| 8 oz. There is some data that indicates using | | | | is similar to the ideas expressed above: |
| much heavier balls can negatively affect throwing | | | | "Plioanglos training means adding resistance to |
| mechanics, possibly leading to arm problems. Extra | | | | forward ballistically speeding pitching arms to |
| motor-units are recruited while throwing these | | | | increase capacities of lengthening deceleration |
| heavy balls that are then not used when the | | | | muscles to stop." |
| regular competitive ball is used. As relates to our | | | | Perhaps this is best summed up by way of the |
| discussion here, the modified implements ball | | | | well-known conditioning principle S.A.I.D. - Specific |
| players can use are weighted baseballs and | | | | Adaptation to Imposed Demands (Wallis and |
| softballs, and various weights of baseball/softball | | | | Logan, 1964). This principle states that the body |
| bats, and/or devices attached to these bats. | | | | will adapt to stress imposed on it (as long as it is |
| Conversely, this type of training would not be | | | | not excessive, in which case the body breaks |
| useful for training other athletic skill areas, for | | | | down). One safe and effective way of doing this |
| example, shooting or throwing accuracy. OU | | | | is with OU Training, employing the aforementioned |
| training could help a golfer drive their tee shots | | | | guidelines. |
| further, but it wouldn't help eliminate their slice if | | | | Benefit #2 |
| they have one, or otherwise help them to hit | | | | Improved on-field performance - increased |
| straighter drives. OU training could help a young | | | | throwing velocity (or bat speed). |
| basketball player who is having trouble hoisting a | | | | Increased arm speed throughout the throwing |
| basketball high enough to make a shot in a 10 | | | | Range of Motion (ROM). This attribute is |
| foot hoop, but the shot still has to be accurate | | | | developed by throwing a ball weighing 20% less |
| enough to go in. Accuracy training needed for a | | | | than the competitive ball. Because the ball weighs |
| specific skill would therefore be performed apart | | | | less, the arm moves more quickly through its |
| from power work. | | | | ROM, leading to increased throwing velocity. |
| If I was working with a pitcher who had control | | | | Throwing lighter balls has been shown (both |
| problems, I would not break out the weighted | | | | clinically and on the ball field) to be one of the |
| baseballs and expect training of this type to help | | | | best means of increasing throwing velocity. |
| him throw strikes. I would look at his mechanics | | | | Swinging appropriately lighter bats helps develop |
| and make any needed adjustments, and possibly | | | | increased bat speed. This is also known as |
| suggest some drill work to help reinforce the new | | | | overSPEED training. |
| concepts being taught. Such a player might also | | | | A note on "light" ball training, high school and older |
| be working with weighted baseballs/softballs as | | | | players: This can be an excellent way for pitchers |
| part of their overall training regimen, but this | | | | in particular to get a good amount of throwing in |
| would occur at a different time, and for the | | | | between starts with less stress on the arm. For |
| purposes of developing more power and speed | | | | youth ball players - why do we make lighter bats |
| behind his/her throws as well as conditioning the | | | | for younger ball players, yet make them throw |
| throwing structures of the arm. | | | | the same 5 oz ball that guys like Roger Clemens |
| A potential side-benefit of OU training is that a | | | | and Randy Johnson throw? That youth fields are |
| player could improve their accuracy by virtue of | | | | smaller makes little difference when it comes to |
| the increased number of reps or throws they are | | | | the length of some of the throws that young |
| performing. This would be an artifact of the main | | | | players have to make. These little arms still have |
| goal of improving power, however, and not the | | | | to generate a great deal of force to propel the |
| main purpose of OU training. | | | | ball. Underweight balls (4 oz.) are a GREAT tool |
| A BRIEF HISTORY OF OU RESEARCH AND | | | | for players of all ages. |
| TRAINING | | | | Benefit #3 |
| The first research involving OU training was | | | | Enhanced neuromuscular conditioning. |
| performed in the 1970s by the Soviet Union and | | | | According to Vern Gambetta, Strength and |
| East-European track and field teams. A great deal | | | | Conditioning Coach for the Chicago White Sox, |
| of this research has been published in prestigious, | | | | the primary source of fatigue in baseball pitching is |
| peer-reviewed journals around the world. | | | | not metabolic, but neural. The metabolic demands |
| Shot-putters, javelin, discus and hammer | | | | - conditioning - are just not that great in baseball |
| throwers, and sprinters were the early adopters | | | | or softball. Don't misunderstand - I'm speaking |
| of this training method. | | | | here of the skills required to be a good hitter or |
| Research with baseball players dates back to the | | | | pitcher. Being well conditioned is still important, as |
| 1960s. This is just a sampling of studies involving | | | | this will help prevent injury, but no doubt you've |
| OU Training and baseball. There are dozens more | | | | seen players like John Kruk, David Wells, Tony |
| relating to OU Training generally: | | | | Gwynn, and others. High level performers who |
| 1) Coop DeRenne, Kwok W. Ho and James C. | | | | are not particularly well conditioned. |
| Murphy. 2001: Effects of General, Special, and | | | | Neural fatigue occurs at the motor-unit level. In |
| Specific Resistance Training on Throwing Velocity | | | | the act of pitching, for example, the Central |
| in Baseball: A Brief Review. The Journal of | | | | Nervous System sends a nerve impulse to a |
| Strength and Conditioning Research: Vol. 15, No. 1, | | | | motor unit (MU) in the shoulder involved in this |
| pp. 148-156. | | | | process. The ability of these MUs to transmit |
| 2) Escamilla et al. 2000: Sports Med Apr; 29 (4): | | | | these signals, with optimal frequency and speed, |
| 259-272 | | | | diminishes over time. This "breakdown" occurs at |
| 3) David J. Szymanski, MEd, CSCS, June 1998: | | | | the nerve synapse/biochemical level, which THEN |
| The Effects of Various Weighted Bats on Bat | | | | leads to slower and weaker muscle contractions. |
| Velocity - A Literature Review. Strength and | | | | In baseball pitching, throwing muscles and tendons |
| Conditioning, pp. 8 - 11 | | | | in the shoulder are stretching and contracting |
| 4) Coop DeRenne, Barton P. Buxton, Ronald K. | | | | repeatedly while accelerating and decelerating the |
| Hetzler and Kwok W. Ho. 1995: Effects of | | | | arm during an overhand throw - constant |
| Weighted Bat Implement Training on Bat Swing | | | | biochemical activity at the neuromuscular junction. |
| Velocity. The Journal of Strength and Conditioning | | | | As neural fatigue sets in, it becomes manifest in |
| Research: Vol. 9, No. 4, pp. 247-250. | | | | mechanical problems. For example, a pitcher |
| 5) Coop DeRenne, Barton P. Buxton, Ronald K. | | | | dropping their shoulder later in the game, leading |
| Hetzler and Kwok W. Ho. 1994: Effects of Under- | | | | to a loss of control or velocity. The tough thing is, |
| and Overweighted Implement Training on Pitching | | | | this "fatigue" is usually not felt by the pitcher, but |
| Velocity. The Journal of Strength and Conditioning | | | | it occurs nevertheless. |
| Research: Vol. 8, No. 4, pp. 247-250. | | | | This is where proper conditioning (OU Training) |
| 6) Coop DeRenne, Kwok Ho and Alan Blitzblau. | | | | comes in. Research has shown that neurons adapt |
| 1990: Effects of Weighted Implement Training on | | | | to stress much like muscles do. Motor neurons |
| Throwing Velocity. The Journal of Applied Sport | | | | exposed to high-frequency impulses end up with |
| Science Research, 4, 16-19. | | | | more developed neuromuscular junctions which |
| 7) DeRenne, C., Tracy, R., and Dunn-Rankin, P. | | | | appear more capable of handling high-intensity |
| 1985: Increasing Throwing velocity. Athletic Journal, | | | | impulses better than those not exposed to similar |
| April, 36 - 39. | | | | stress. The S.A.I.D. principle in effect again. |
| 8) Bagonzi, J. A. 1978: The Effects of Graded | | | | Does this mean OU Training is fool proof, and has |
| Weighted Baseballs, Free Weight Training, and | | | | never harmed a player? Of course not. Most any |
| Simulative Isometric Exercise on the Velocity of a | | | | type of conditioning, performed incorrectly, can |
| Thrown Baseball. Master's thesis, Indiana | | | | cause problems or injury. Throwing itself, be it |
| University. | | | | footballs, baseballs, rocks or whatever, has |
| 9) Litwhiler, D., and Hamm, L. 1973: Overload: | | | | harmed many a throwing arm. Running is the |
| Effect on Throwing Velocity and Accuracy. | | | | cause of many knee and ankle injuries. Shoulder |
| Athletic Journal, 53, 64-65. | | | | problems amongst swimmers are common. Ice |
| 10) Brose, D.E., and D.L. Hanson 1967: Effects of | | | | skaters often suffer from some very painful leg |
| Overload Training on Velocity and Accuracy of | | | | ailments. I could go on, but you get the point. All |
| Throwing. Research Quarterly. 38:528-533. | | | | of these injuries and problems occur as a part of |
| 11) Elias, J. 1964. The Effect of Overload Training | | | | the athlete's regular practice and competitive |
| on Speed in Baseball Pitching. Unpublished Master's | | | | activities. Performing them properly minimizes the |
| thesis, Springfield College, Springfield, | | | | risk, of course. So does a variety of strength and |
| Massachusetts. | | | | conditioning methods, including OU Training. |
| 12) Egstrom, G.H., Logan, G.A., and E. L. Wallis | | | | OTHER BASEBALL EXPERTS WHO ARE |
| 1960: Acquisition of Throwing skill Involving | | | | PROPONENTS OF OU TRAINING |
| Projectiles of varying Weight. research Quarterly | | | | Dr. John Bagonzi. Former pitcher with the Red |
| 31:420-425. | | | | Sox. Known as the "Pitching Professor" and author |
| OTHER SPORTS THAT USE OU TRAINING | | | | of the highly regarded book, "The Act of Pitching." |
| Over and underloaded implements and techniques | | | | Dr. Tom House. Former pitcher with the Rangers. |
| are used very effectively by athletes in many | | | | Author/co-author of several books, including "The |
| sports to augment performance: | | | | Winning Pitcher" and "Power Baseball." Personal |
| Track & Field: heavier and lighter discuses, | | | | pitching coach to Nolan Ryan, Randy Johnson, |
| javelins, shot balls (shot putters) and hammers; | | | | Mark Prior, and others. |
| sprinting with resistance, such as pulling weighted | | | | Dr. Mike Marshall. Former Cy Young Award winner |
| sleds, wearing weighted vests, and downhill running | | | | with the Dodgers. Author of the book, "Coaching |
| on a slight downward slope, being towed while | | | | Pitchers" and the pitching training DVD, "Dr. Mike |
| running, and running on a high speed treadmill | | | | Marshall's Pitching Instructional Video." |
| (overSPEED training) . | | | | Dr. Coop DeRenne. Former professional player, |
| Swimming: wearing swimming gloves that allow | | | | instructor and consultant to the Chicago White |
| for more water to be pulled during an arm | | | | Sox and Texas Rangers. Probably this country's |
| stroke; swimming while dragging an implement or | | | | leading baseball researcher, supervising 16 hitting |
| otherwise artificially producing drag on a swimmer. | | | | and pitching warm-up, biomechanical, and visual |
| Heavier footballs (over the standard 15 oz) are | | | | research projects using over 600 amateur and |
| thrown by quarterbacks; heavier basketballs are | | | | professional hitters and pitchers as his subjects. |
| used by basketball players. Boxers train with | | | | Co-author (with Tom House) of the book, "Power |
| different weights of boxing gloves. | | | | Baseball" and other baseball training books. |
| Note that ALL of these training implements are | | | | ASMI - The American Sports Medicine Institute |
| used to improve POWER and/or SPEED through | | | | All of these experts possess impeccable |
| the joint range-of-motion (ROM) in the activity | | | | credentials and favor some type of weighted ball |
| being trained, which can lead to enhanced | | | | training. |
| performance. | | | | |