• Warm up first! And cool down afterwards. (Running and long toss are recommended.)
• Follow the Pyramid System. (Cycle ball weights as charted.)
• Fast Balls First. (This is a power program to build speed-strength, i.e. velocity and heat.)
• Weighted Balls. To work the Pyramid System you need weighted balls. The basic sets available include 7-12 oz balls in either 1 or 2 oz increments. More advanced sets (elite players only) include 3 or 4 balls in up to 7 oz increments (7, 14, 21, 2 lb). Unless you are receiving expert personal instruction, keep below 10-12 oz max.
• Always Throw. One of the greatest dangers in any pitcher training program is the deceleration phase of the throw. It is important that weighted balls always be released - never hold on to the ball which can strain rotator cuff. If you are in a situation where you can't throw then do not use weighted balls.
• Alternatives: Rather than throwing weighted balls, consider resistance training using J-Bands, the Crossover Symmetry system, or Arm Strong product, following the same pyramid principles.

Use this chart to progress through a 9-12 week program. Very young players should start with 10 fewer total pitches and progress at the same rate.

Note on Weights:

As originally structured, this chart showed weights as light (4 oz), standard (5 oz), Heavy as 6+ oz. However, some instructors believe underload training has risks attached.

If you're concerned about this, shift the chart up a notch - using 5 oz as the lightest weight, 6 -7 oz standard and 8-9 oz as heavy. In fact, you will ultimately need to increase the heavier weight as you progress.

Some research suggests added weight also helps you identify imperfections in your arm action - it amplifies problems: feedback to help you adjust your mechanics - if you can throw easily with 8 oz then 5 oz should be no problem.