Taking baseball as an example, baseball's gravity ball training (also known as weighted training ball) is usually adjusted according to the player's age, physical development stage and training goals, and there is no fixed age limit, but it is necessary to pay attention to science and safety. Here are some training recommendations for different age groups:
Goal: To develop interest and basic movement techniques.
Use of gravity balls: It is recommended to use lighter weighted balls (e.g., 10%-20% heavier than standard balls) and train in small quantities to avoid high-intensity strength training too early, which may affect bone and joint development.
Focus: Emphasis on proper throwing posture and movement patterns rather than strength gain.
Goal: Gradually introduce strength and technical reinforcement training.
Gravity ball use: It can increase the weight (such as 20%-30% of the weight of the standard ball) and training frequency, but it needs to be carried out under the guidance of a professional coach to avoid shoulder and elbow injuries caused by excessive load.
Focus: Combined with physical development, use gravity balls to improve throwing power, movement stability and muscular endurance.
Goal: Continuously improve or maintain throwing ability.
Use of gravity ball: Choose the appropriate weight according to your personal fitness and training plan (usually no more than 30% of the standard ball) and use it as a training aid for a long time.
Focus: Prevent sports injuries and optimize strength and technique through periodic training programs.
Scientific guidance: The use of gravity balls at any age needs the guidance of professional coaches to avoid injuries caused by wrong movements.
Step by step: Weight and training volume need to be increased gradually, not rushed.
Physical Signals: If pain or fatigue occurs, stop immediately and adjust the program.
Gravity ball training can be used throughout a player's career, but the intensity needs to be adjusted according to age and developmental stage. Adolescence (13-18 years old) is a critical period for building strength, which can be used to maintain competitive fitness as an adult. Safety and science are always top priorities.