5 Common Plyo Ball Throwing Mistakes (and how to fix them)

Plyocare ball throwing has become more and more popular. Plyo ball throws can be useful tool for proprioception, building arm action efficiency, mechanics, arm care, velocity, and proper sequencing. But like any tool, it only works if used correctly. Here are four mistakes we see most often, along with simple fixes.

1. Standing Too Close to the Wall

When an athlete stands too close, two things get lost. First, they get little to no ball flight feedback, meaning they can’t see the ball travel and learn how it’s leaving their hand. Second, a short distance cuts off full rotation, which changes their throwing mechanics.

The fix: Stand about 15 feet from the wall. That’s enough room to see the flight of the ball and rotate fully through the throw.

2. Poor Throw Placement on the Wall

We want the ball to hit the wall at head height, slightly to the right or left of the athlete’s head, depending on whether they throw right or left-handed. The most common mistakes are throwing in line with the head or too low. Both promote cutting the ball. That same throw would be spiked in the dirt to a throwing partner or catcher, which is not a throw we want to replicate and train. Also, if the ball hits the wall and rolls across the athlete’s body toward their glove, it’s good feedback that they have likely misplaced the wall target and cut the ball.

The proper location trains good arm spiral, natural layback, proper rotation, release and throwing command.

3. Cutting the Ball

Players, especially when they miss the right spot on the wall, tend to cut the ball and get to the side of it. This can be easy to do with plyo balls because they don’t provide seam feedback like a baseball does.

Hitting the correct location on the wall naturally helps athletes stay behind the ball. Athletes should also stay aware of wrist, hand, and finger placement throughout each throw to ensure proper timing of supination to pronation.

4. Building Intent Gradually

Walk before you jog, and jog before you run. The same idea applies to plyo throws, especially for younger athletes. Intent should rise gradually so the body and arm are prepared to throw harder.

How quickly intent ramps up depends largely on the prescribed throwing day. A recovery day calls for light intent, while Hybrid B and Hybrid A days call for medium and higher intent. Whatever the day, we want athletes warming up progressively and never spiking their intensity before they’re loose.

5. Ball Weight (Going Too Heavy)

Overload weighted plyo balls offer several benefits for throwing athletes, including improved proprioception. The added weight provides the brain and nervous system with increased awareness of the arm’s position in space, creating amplified sensory feedback and greater tension through the muscles, tendons, and joint capsules. These signals can help reinforce arm action, throwing angle, and path to promote greater efficiency.

However, athletes need to be mindful of starting too heavy with certain throws or drills, such as pivot pickoffs. If an athlete already has a pushy or low elbow arm action, where the throwing elbow leaks to low or forward and out of plane, using a ball that is too heavy can exaggerate the issue. For example, an athlete may benefit more from starting with a Blue 1 lb plyo ball rather than a Green 2 lb ball. This still provides an overload stimulus while still allowing the athlete to maintain better mechanics. As mechanics become more consistent and strength improves, they can gradually progress to heavier balls.

Tip: Use side view slow-motion video to evaluate the athlete’s arm action. Look for the athlete pulling into release with the pec/armpit rather than pushing the elbow forward and out of plane. If the athlete is showing a pushy pattern, consider starting with a lighter overload ball to reinforce better movement patterns.

Coach David Eichhorn is back at Paradigm this winter offering private pitching lessons! Call us at (821) 426-9500 to book your session before he’s back on the field this spring.

Please feel free to reach out with any questions or ways we can assist in your pitching development. Stay tuned for more upcoming topics!

-Kevin