Plyocare Ball Routine

Warmup+Workout

Recovery

Always precede the Beimel Elite plyocare ball routine with an adequate shoulder and full-body warmup. We recommend Crossover Symmetry bands for both the shoulders and hips followed by a dynamic full-body warmup. 

Plyocare balls can be used before playing catch, flat ground work, a bullpen, high-intent velocity work or even a game. Or throw plyocare balls as a standalone workout for your arm.

A modified Beimel Elite plyocare ball routine can help your arm recover the day after high-intent throwing, but always warm your shoulder up adequately before this low-intent program. We recommend Crossover Symmetry bands.

You can choose to follow the Beimel Elite plyocare ball routine with light catch play. We recommend no more than 20 throws on flat ground.

  • 2-pound ball: 10 throws
  • 1.5-pound ball: 10 throws
  • 2-pound ball: 10 throws
  • 1.5-pound ball: 10 throws
  • 1.5-pound ball: 10 throws
  • 1-pound ball: 10 throws
  • 1-pound ball: 2 throws
  • 7-ounce ball: 2 throws
  • 5-ounce ball: 2 throws
  • 3-ounce ball: 2 throws
  • 1-pound ball: 2 throws
  • 7-ounce ball: 2 throws
  • 5-ounce ball: 2 throws
  • 3-ounce ball: 2 throws
  • 2-pound ball: 10 throws
  • 1.5-pound ball: 10 throws
  • 2-pound ball: 10 throws
  • 1.5-pound ball: 10 throws
  • 1.5-pound ball: 10 throws
  • 1-pound ball: 10 throws