Make sure your mechanics are sound before you begin a weighted ball routine. ?Also a good idea to work with your pitching instructor when doing these workouts.
We use 8 oz ball for overweight training, 4 weeks, then switch to underweight ball 5 or 6 oz for 4 weeks. ?The overweight and underweight balls are used in a progressional workout designed by professionals and once again not used unless mechanics are sound.
Anything over an 8 or 9 oz ball should never be used in a windmill. ?We do use 1 lb cannon balls for wrist snap drills.
We will only use weighted workout during the off season and only one time a year.
These workouts are very controversial. ?Personally, we have had no problems with it, but mechanics are stressed so much and if we see mechanics deteriorating even the slightest, the workout is stopped.