How to Use the Soft-Shell Weighted Ball Set Safely: Coach Grady's 4-Week Starter Plan

You bought the Soft-Shell Weighted Ball Set. Now what?

This is the plan we run with our pitchers in the first four weeks of off-season. Safe for ages 13 and up. Designed to build a base before you progress into intent work and overspeed.

Before you start

• Daily band work first. Five minutes of red-band warm-up before any weighted ball session. Non-negotiable.
• Three sessions per week. Not five. Not every day. Recovery is where adaptation happens.
• Throw into a sock net or against a wall. The soft-shell PVC is safe for indoor training.

Week 1 — Connection

Heavy balls only. 32 oz, 21 oz, 14 oz. Slow, deliberate throws focused on staying connected, hips through shoulders. 8 throws per weight. Goal: feel the body load and unload.

Week 2 — Connection + intent intro

Same heavy work, plus 6 throws each at 14 oz and 7 oz with real intent. Not max effort. Real intent: smooth, fast, on a line. Mechanics first.

Week 3 — Velocity work

Drop the 32 oz and 21 oz to warm-up only (4 throws each). Main work: 14 oz, 7 oz, 5 oz at intent. 10 throws per weight. This is where arm speed starts showing up.

Week 4 — Add overspeed

Full protocol. Warm-up with heavy (4 throws each at 32, 21). Intent work at 14 and 7 (10 each). Overspeed at 5 and 3.5 (8 each at max-intent, on a line). Total: about 50 throws including warm-up.

What to track

Don't chase mph with a radar gun for the first 4 weeks. Track how the arm feels the next morning. Sore is normal at the connection work. Sharp pain is a stop signal. Track also how clean the mechanics feel. If form breaks down, drop the weight.

After week 4

You're past the base. From here, you can run a more advanced protocol with progressive overload, command work off the mound, and integration with regular bullpens.

That's exactly what's inside Grady's Off-Season VIP Program. Full 16-week throwing schedule, mechanics breakdowns, weekly progression. Same plan we use with our draft-track pitchers.

One rule

If the arm tells you to stop, stop. The whole point of a smart protocol is that arms don't break in week 6. Listen to it.