When Should You Start Using Plyos for Baseball?
When Should You Start Using Plyos in Baseball Training?
In recent years, plyometric training has become a hot topic in the world of baseball, especially when it comes to gaining velocity on the mound. But the question remains: When is the right time for a baseball player to start using plyos? Whether you're a young athlete just getting started or a high schooler looking to improve your velocity, this post will break down the best time to incorporate plyos into your routine.
The Purpose of Plyos in Baseball
Plyos, or plyometric exercises, are designed to increase speed, power, and explosiveness. In baseball, they’re often used as a training tool to improve mechanics and help pitchers throw harder. However, when you start using plyos is crucial—it’s not just about picking up a weighted ball and going to town. You need a solid foundation first.
Youth Athletes: Starting Early to Fix Mechanics
If you're a young athlete, around 9 years old or so, plyos can be a helpful tool to fix mechanical inefficiencies in your throwing motion. At this age, it’s not about velocity gains. Instead, you’re using plyos to create better movement patterns and lay a strong foundation for your future as a player. It’s perfectly fine to introduce plyos early on if the goal is to correct poor mechanics. The earlier you fix these, the better prepared you'll be when it's time to ramp up intensity later on.
High School Athletes: Building Velocity With Plyos
For high school players, the focus shifts towards gaining velocity. This is when you might think about incorporating plyos more seriously. However, before diving into a velocity-based plyo program, you need to make sure your body is ready for it. By the time you're in high school, you should already be building your physical strength through long toss and lifting. Plyos should only come into the picture once you've developed the necessary physical strength and stability to handle the stress of throwing with weighted balls.
Laying the Foundation Before Plyos
The biggest mistake young athletes (and even some high schoolers) make is jumping into plyo programs without a solid foundation. Whether you're 9 or 18, you need to ensure your body is prepared before you start using plyos. What does this preparation look like?
Good Mechanics – If you're already throwing with bad mechanics, adding plyos will only make things worse. First, work with a coach or mentor to correct your mechanics. Throwing with improper form while using weighted balls can increase the risk of injury. Address any mechanical flaws before you even think about adding plyos to your routine.
Strength Training – Plyos aren't just about arm strength; they require a solid base of overall physical strength. Make sure you're regularly hitting the weight room with proper form. If you're lifting with poor technique, it's going to show up in your throwing motion, especially when adding weighted balls. Building a foundation of strength with correct form is critical before starting any plyometric program.
Throwing Fitness – Before introducing plyos, make sure you’ve built up your throwing fitness. For high school athletes, this means regular long toss sessions and consistent throwing. Younger players should already have a few years of regular baseball throwing under their belt before using plyos to supplement their mechanics.
The Dangers of Rushing into Plyo Programs
Many athletes see their favorite pitchers using plyos and want to jump right into it without thinking about the risks. But the truth is, plyos aren’t a magic solution. If you have bad mechanics or lack physical strength, starting plyos too early can actually set you back by increasing your risk of injury.
Here’s an example: Imagine a 16-year-old with poor mechanics and zero weight room experience trying to throw plyos. This kid needs to focus on getting stronger and cleaning up his form before he picks up a weighted ball. He needs to spend time in the gym, build good habits, and maybe even eat more (shoutout to Chipotle for helping athletes bulk up!) before introducing plyos into his routine.
When Plyos Make Sense
So, when should you start using plyos? The answer depends on your situation:
Youth Players – If you're young and your primary goal is to fix your mechanics, you can start using plyos around 9 years old, but focus on correcting your form, not velocity.
High School Athletes – If you're in high school, make sure you have a solid foundation of physical strength and good mechanics before starting plyometric training. Plyos can be incredibly effective for gaining velocity, but they should be introduced only when you're physically prepared.
Communication with Coaches is Key
Another critical piece of advice: Communicate with your coach. If you're in high school and expect to be used in relief situations, talk to your coach about when you'll need to get hot. By knowing two innings ahead of time, you can plan your warmup routine properly, even if it involves incorporating plyos. Being proactive can help you avoid injury and ensure you're ready to perform when your name is called.
Final Thoughts: Plyos Aren’t a Quick Fix
At the end of the day, plyos can be a powerful tool in your training arsenal, but they’re not a one-size-fits-all solution. Whether you’re a youth athlete or a high schooler, you need to lay the groundwork first. Focus on good mechanics, strength, and consistent throwing before jumping into a plyo program.
Plyos are not a quick fix to velocity; they’re part of a broader system of training that includes everything from lifting to long toss. When used correctly and at the right time, they can help you take your game to the next level. Just make sure you’re ready before you start throwing weighted balls.
If you have any questions about when to start using plyos or how to incorporate them into your routine, feel free to reach out! And as always, stay patient, stay prepared, and focus on building that foundation first.
Hope you found this post helpful! Leave a comment below if you have any questions or want more tips on baseball training.
