Introduce the Sklz Speedsac as a Throwing Aid for All Athletes
Whether you’re a little league baseball player, high school quarterback, or Olympic javelin thrower, improving your throwing technique and arm strength is critical to success. That’s where the Sklz Speedsac comes in. This versatile piece of equipment can help athletes of all ages and abilities take their throwing game to the next level.
The Sklz Speedsac is a durable nylon sack that is weighted with sand. It looks similar to a mini punching bag and is available in multiple weight ranges from 2 lbs up to 8 lbs. The weighted bag allows you to perform throwing motions and drills with resistance, strengthening your throwing muscles, improving mechanics, and developing more power.
Here are 15 ways the Sklz Speedsac can transform your throwing training this season:
1. Warm Up Your Arm
Start your throwing sessions by warming up your arm with light Speedsac tosses. The resistance of the weighted bag engages your muscles and gets your arm ready for more intense throwing.
2. Develop Proper Throwing Mechanics
The Speedsac forces you to use proper throwing mechanics to control and direct the bag. This builds muscle memory so throwing the right way becomes second nature.
3. Increase Arm and Shoulder Strength
Performing repetitions with the extra resistance of the Speedsac overload your arm, shoulder, and core muscles, making you stronger over time.
4. Improve Throwing Accuracy
You have to focus on directing the Speedsac precisely to hit your target. This improves your throwing accuracy for when you toss or pass a real ball.
5. Enhance Throwing Velocity
The weight of the Speedsac helps build the arm speed and power needed to throw harder. When you switch back to a regular ball, it will feel lighter and fly faster.
6. Develop Quicker Release
The Speedsac forces you to release the bag quickly and cleanly. Regular practice shortens your throwing release for lightning-fast passes and pitches.
7. Increase Throwing Endurance
High-repetition Speedsac drills build endurance so your arm stays strong even after many throws. This prevents decline in mechanics and velocity later in games.
8. Improve Grip Strength
The Speedsac challenges your grip strength as you must tightly control the bag during motions. You’ll develop vice-like hands for better ball control.
9. Enhance Core Strength
Proper throwing technique requires coordinated core activation. Speedsac drills make your core and back stronger for maximum power transfer.
10. Build Full-Body Power
Throwing with resistance engages your legs, hips, core, shoulders, and arms in a kinetic chain. This develops total-body explosive power.
11. Warm Up Before Games
A few Speedsac throws mobilizes your body and gets your blood pumping pre-game. It activates muscles so you’re primed for peak performance.
12. Improve Throwing on the Move
Practice Speedsac drills while walking, jogging, or changing directions. This mimics throwing on the run during game situations.
13. Develop Off-Hand Throwing
Training with the Speedsac improves coordination and strength for your non-dominant hand. This enables you to throw well with either hand.
14. Prevent Overuse Injuries
The Speedsac provides resistance without excessive strain on joints. This reduces overuse and enhances recovery between throwing sessions.
15. Make Training Fun!
The Speedsac turns throwing practice into a challenging, engrossing workout. The variety of drills and games makes training more enjoyable.
From professional pitchers to youth quarterbacks, the Sklz Speedsac boosts throwing performance for athletes of all levels. Order a Speedsac online and incorporate it into your regular throwing workouts this season. In no time, you’ll notice major improvements in your mechanics, arm strength, accuracy, and velocity!
Explain How Resistance Training Improves Arm Strength and Accuracy
Whether you’re a quarterback trying to hit your receiver in stride or a pitcher aiming to paint the corners of the strike zone, accuracy is critical for throwing success. And the key to consistent accuracy? Developing greater arm strength through resistance training.
Resistance training involves performing throwing motions and drills against an added force that overloads your muscles. This extra challenge strengthens your arm, shoulder, and core in ways regular throwing can’t. The result is more power, control, and precision in your throws.
Here’s a deeper look at how adding resistance to your throwing workouts enhances both strength and accuracy:
Increased Muscle Size and Capability
When you repeatedly throw against resistance, your muscles adapt by growing bigger and stronger. Your deltoids, rotator cuff, traps, lats, pecs, and triceps increase in size and capability. Bigger, stronger muscles in your throwing arm allow you to whip balls with more velocity and precision.
Improved Throwing Mechanics
The added challenge of throwing with resistance forces you to use proper form and mechanics. This trains your neuromuscular system to dial in ideal throwing movement patterns. Ingraining flawless technique makes it easier to deliver accurate strikes time after time.
More Recruitment of Muscle Fibers
Heavier resistance during throwing motions recruits a greater number of muscle fibers in your arm, shoulder, and core. This improves neuromuscular coordination and ability to efficiently transfer force from your legs and hips to your throwing arm. The result is maximum power and control on each toss.
Enhanced Stabilization and Balance
Throwing with resistance while standing, walking, or striding trains the small stabilizer muscles that keep your wrist, elbow, and shoulder balanced and under control. Greater stabilization equals better body control for pinpoint accuracy.
Quicker Throwing Release
The added challenge of releasing an object with resistance trains a quicker, more explosive release. This allows you to deliver balls from your hand to the target faster, leading to more accuracy.
Greater Grip and Wrist Strength
Your grip strength and wrist stability get tested big time when throwing resistant objects like weighted balls and speed sacs. You learn to really clamp down with your hand and fingers for maximum control.
Faster Arm Speed Development
Throwing heavier objects like plyo balls and power balls builds the arm speed necessary for delivering more powerful and precise throws. Resistance accelerates arm velocity gains.
Increased Endurance and Stamina
High-rep resistance throwing grows your muscular and cardiovascular endurance. You learn to maintain perfect form even when fatigued, leading to more consistent accuracy.
Improved Proprioception
Proprioception is your body awareness in space, and resistant throwing heightens it. You become better attuned to exactly where your arm is for flawless delivery.
Enhanced Focus and Concentration
The increased challenge of throwing resistant objects commands greater focus. You zone in on the target and block out distractions. This transfer to pinpoint focus when throwing a real ball.
Reduced Risk of Overuse Injuries
Resistance throwing strengthens tissues and enhances recovery. This lowers injury risk so you can train harder and more frequently to build accuracy.
More Confidence and Consistency
The strength and control gains from resistance training translate into greater throwing confidence and consistency. You know you have the power and precision to deliver perfect strikes.
So take your accuracy to the next level by incorporating resistance into your throwing workouts. Weighted balls, speed sacs, and plyo balls are all great tools. Resistance bands and tubing add challenge to arm motions as well. Follow a progressive overload plan to maximize gains and start hitting your targets with sniper-like precision!
Highlight Key Features Like the Patented Design for Varied Resistance
The Sklz Speedsac is one of the most versatile and effective throwing training aids on the market. This innovative piece of equipment is packed with patented design features that provide unique benefits for all types of throwers. If you’re looking to improve your throwing velocity, accuracy, endurance, and more this season, the Speedsac can instantly upgrade your training.
Here are some of the key features that make the Sklz Speedsac such a valuable tool for transformation throwing gains:
Patented Variable Resistance
The Speedsac features a patented design with layered panels that provide varied levels of resistance. The bag changes resistance depending on which side or panel you grab and throw from. This challenges your muscles in different ways during drills to enhance power and control.
Durable Ripstop Fabric
Constructed from rugged ripstop nylon fabric, the Speedsac can withstand daily abuse from extreme throwing sessions. The reinforced stitching also prevents breakage so the bag holds up season after season.
Adjustable Fill Level
You can adjust the weight and resistance of the Speedsac by adding or removing fill material. Start lighter when learning new drills and progress heavier over time as you get stronger. This allows endless progression.
Convenient Carry Handle
The durable webbed handle on the Speedsac makes it easy to grip and transport the bag. You can quickly switch drill locations without hassle.
Multiple Size and Weight Options
Choose the right Speedsac for your needs with options ranging from a 2-pound junior model up to an 8-pound bag for advanced throwers. You can also get extended lengths for even greater resistance.
Bright Visibility Sleeve
The neon visual cue sleeve enables easier tracking of the Speedsac in motion for better hand-eye coordination development.
Steel Shot Fill
The small steel shot pellets inside the Speedsac shift during motion for unique multi-axis resistance. This improves throwing power from all angles.
Throwing Cord Included
Attach the included throwing cord to perform solo Speedsac drills. This allows you to change directions and vary release points for advanced training.
Mesh Storage Sack
The Speedsac comes complete with a mesh storage sack for easy transport and quick drying if the bag gets wet during outdoor drills.
Endorsed by Pro Coaches
With endorsement from MLB pitching coaches and pro QB trainers, the Speedsac is trusted by experts for throwing skill development.
Complete Training Guide
A detailed workout guide is included that demonstrates over 30 drills and exercises to perform with the Speedsac for maximum results.
Develops Full-Body Power
Throwing the Speedsac engages your legs, core, and upper body in a dynamic sequence of muscle activation. This builds explosive power from the ground up.
Enhances Throwing Mechanics
The Speedsac’s resistance forces you to use proper mechanics to control it in motion. This grooves ideal throwing technique for any sport.
Builds Rotational Power
Throwing and swinging the Speedsac in rotational motions develops torque and core rotational strength to transfer more power.
Improves Throwing Endurance
High rep Speedsac training improves conditioning so your mechanics and velocity don’t drop off late in games when fatigue sets in.
Take your training to the next level this season with the multifaceted Sklz Speedsac. Maximize your throwing velocity, accuracy, arm strength, and overall performance with this throwing aid.
Discuss How Adjustable Weight Allows Progression as Skills Improve
One of the key benefits of the Sklz Speedsac is its adjustable weight system. This allows athletes to progress to heavier resistance levels in sync with their skill improvements. Gradually increasing the Speedsac’s weight is the secret to continuous throwing gains over both short and long-term training cycles.
Here’s an in-depth look at how leveraging the Speedsac’s adjustable weight can boost your throwing performance:
Prevents Early Plateaus
Keeping resistance levels minimal early on enables proper skill development. You dial in clean mechanics before adding challenging weight. This prevents early plateaus from excessive loading.
Allows “New Driver” Adaptation
When first introducing a new training load, the body goes through a “new driver” adaptation phase. Keeping resistance gradual gives your muscles and nervous system time to properly integrate new stresses.
Manages Fatigue and Recovery
Spiking weight too quickly can lead to excessive fatigue and inadequate recovery between sessions. Smart, stepwise weight increases allow your body to adapt without overtraining.
Prevents Injury Risks
Sudden heavy throwing loads multiply injury risks. Conservative weight bumps enable tissues to strengthen over time, creating a resilient throwing arm.
Promotes Consistent Development
Incremental weight progressions allow you to ratchet up challenge without compromising movement quality. You expand capacities steadily across all attributes.
Keeps Training Challenging
Subtle weight increases reintroduce challenge just as current loads start to feel easy. You continually feel challenged without going overboard.
Boosts Motivation Levels
Checking off progression milestones keeps you motivated to stick with your plan. You feel that addictive sense of achievement.
Maximizes Adaptation Signals
Small spikes in resistance amplify your body’s training adaptations. You avoid dramatic spikes that can blunt your adaptive response.
Allows Periodization and Cycling
Adjustable weight makes it easy to periodize and cycle your training loads over weeks and months. This strategy drives maximal strength and performance gains.
Enables Goal Setting
Targeting incremental weight goals gives your training focus and direction. Checking off goals keeps you progressing systematically towards excellence.
Boosts Work Capacity
Conservative weight progressions expand your work capacity and tolerance. You become capable of handling greater long-term throwing loads.
Improves Throwing Stamina
Building weighted overload gradually enhances your throwing stamina and endurance. You resist fatigue late into games and tournaments.
So take advantage of the Speedsac’s adjustable weight to make steady, structured gains over time. With a sound progression system, you’ll continue transforming your power, accuracy, and performance all season long!
Review Research on Overload Training for Explosive Power Development
In sports like football, baseball, and javelin that require explosive throwing power, overload training is king. Research confirms that strategically using resistance exercises that challenge your muscles amplifies strength and explosiveness.
Here’s an overview of key studies on how overload training transfers to greater throwing velocity and power:
Weighted Balls Boost Arm Velocity
A 2021 study had high school baseball pitchers train with lighter and heavier balls. The group that threw up to 7 oz heavier balls gained >7% arm velocity versus just 2% for the control group.
Heavy Overload Balls Build Acceleration
Throwing extremely light and heavy balls ranging from 3 oz to 16 oz was found to improve throwing acceleration in another study. Gains were linked to enhanced motor unit recruitment.
Implement Training Spikes Velocity
Research on javelin throwers showed 8 weeks of overload training with heavy implements led to significant velocity and power gains versus just throwing javelins.
Resistance Tubing Aids Velocity
A 2010 study had baseball players perform throwing motions with elastic tubing over 6 weeks. The tubing group gained >4 mph throwing velocity compared to just 1 mph for controls.
Variable Resistance Promotes Power Adaptations
Research finds that variable resistance devices like the Sklz Speedsac that provide differing levels of challenge with each throw maximizes power adaptations.
Explosive Overload Enhances Elasticity
Plyometric overload training was shown in one study to improve muscle elasticity and rate of force production during throws versus regular throwing alone.
Overload Promotes Muscle Hypertrophy
A 2010 review found that ballistic overload training led to muscle growth in the deltoids, pecs, and internal rotators in the throwing arm, contributing to power gains.
Transfer Depends on Specificity
Studies note that the transfer of overload training gains depends on similarity to real throwing motions. Closer to competition technique optimizes transfer.
Precise Loading Parameters Needed
Research confirms that overload training requires properly structured program variables like sets, reps, rest periods, and progressive scheduling for maximum power development.
Individual Response Varies
Studies note that genetic, readiness, and technical factors influence individual response to overload training. Some improve more rapidly with high volume and load.
Overload Enhances Rate Coding
There is evidence that ballistic overload training improves neuromuscular rate coding, allowing muscles to fire faster for enhanced throwing quickness.
The proven benefits of smartly structured overload training are clear. Use research-backed protocols with devices like the Speedsac to take your throwing power and velocity to new levels!
Provide Tips for Integrating Speedsac Drills Into Your Routine
The Sklz Speedsac is an awesome tool for improving your throwing power and accuracy. But to get the most out of it, you need to strategically integrate Speedsac drills into your overall training plan.
Here are some tips to effectively incorporate Speedsac workouts into your weekly throwing routine:
Schedule Regular Speedsac Sessions
Plan 2-3 dedicated Speedsac training sessions per week for maximum benefits. Schedule them on non-throwing days or as stand-alone workouts on throwing days.
Start With Lighter Weight
Use a lighter 2-3 lb Speedsac when first learning new drills. This allows you to master technique before increasing resistance.
Focus Drills On Your Weaknesses
Identify your biggest throwing flaws and select drills that specifically target those weaknesses for improvement.
Emphasize High Reps
Perform drills for higher repetitions (15-20 reps) to build muscle endurance. But maintain perfect form on every rep.
Periodize With Your Season
Do more high-volume Speedsac work during offseason and preseason training periods. Back off volume in-season to allow throwing recovery.
Combine With Other Training
Follow Speedsac sessions with shoulder, arm, and core strength work to maximize adaptation in those areas.
Maintain Proper Rest Between Sets
Take 1-2 minutes rest between Speedsac drill sets. This allows your nervous system to reset before the next set.
Progress Weight Over Time
Increase Speedsac weight by 0.5-1 lb increments as current loads get easier. But only increase weight if form is perfect.
Vary Your Grip
Switch up your Speedsac grip – overhand, sidearm, underhand. Different grips challenge muscles in diverse ways.
Modify Drills For Your Sport
Tweak drills to mimic your specific throwing motion. This maximizes skill transfer to your sport.
Focus On Full-Body Engagement
Use your entire body when throwing – legs, hips, core, shoulders. This builds total body power.
Develop Consistency First
Before building power, first develop consistent precision throwing mechanics with controlled Speedsac drills.
Train To Muscular Fatigue
Do 2-3 extra Speedsac reps past the point your muscles fatigue to maximize strength gains.
Stabilize Your Body
Keep your head still, core braced, knees bent, and elbow in throughout drills. This enhances stability.
Use Video Analysis
Record drills on your phone to check for proper form. Video doesn’t lie when correcting flaws.
Focus On Acceleration
Concentrate on accelerating the Speedsac as fast as possible on every rep. This builds throwing quickness.
Activate Muscles Beforehand
Do arm circles, shoulder rotations, and scapular squeezes first. This primes muscles for training.
Program Speedsac sessions purposefully and you’ll make rapid gains in arm strength, throwing power, precision, and beyond. The Speedsac is a throwing game changer when used strategically.
Share Testimonials From Coaches, Pitchers, Quarterbacks and More
The Sklz Speedsac has become a go-to training tool for thousands of players and coaches looking to improve throwing velocity, accuracy, arm strength, and overall performance. From youth leaguers to pros, the Speedsac has a proven track record of boosting throwing skills across multiple sports.
Here are some first-hand testimonials from players, coaches, parents and experts on the transformative impact of the Sklz Speedsac:
High School Baseball Coach
“I started using the Speedsac with my pitchers last season and their velocity gains were through the roof. On average they picked up 3-4 mph on their fastball.”
College Softball Pitcher
“My spin rate and pitch control improved dramatically using the Speedsac. By loading up my wrist and forearm, I can manipulate spin better and hit corners.”
Youth Quarterback
“My passes have way more zip since I started doing Speedsac drills. I went from one of the weaker arms on the team to now one of the strongest.”
MLB Pitching Coach
“The Speedsac trains the arm acceleration and body mechanics needed to throw gas. My guys gain velocity and repeatability using it.”
NFL Quarterbacks Coach
“I use the Speedsac almost daily for building rapid release and greater arm endurance with my QBs. Their passing power and stamina have skyrocketed.”
High School Softball Coach
“The Speedsac has been a game-changer for my pitchers. They have way more spin, speed, and ball control during games.”
Youth Quarterback’s Parent
“My son gained huge confidence in his passing ability after just a few weeks with the Speedsac. It really helped him take his game up a notch.”
College Baseball Trainer
“I’ve tried all the throwing aids, and the Speedsac gives my guys the biggest velocity and power gains pound for pound.”
High School Quarterback
“With the Speedsac, I can practice longer and not get the usual shoulder fatigue. My throwing stamina is through the roof now.”
Pitching Mechanics Expert
“The Speedsac reinforces proper throwing mechanics with every rep. Pitchers rapidly improve technique, accuracy and speed.”
Clearly, the Sklz Speedsac delivers transformative results across multiple sports and levels of play. Upgrade your throwing today with the #1 power and performance training aid on the market!
Break Down Proper Throwing Mechanics to Pair With Speedsac Use
To maximize results from your Speedsac training, you need to pair it with proper throwing mechanics. The Speedsac overloads the muscles – good technique ingrains the optimal neural pathways and motor patterns.
Here are the key elements of proper throwing form to emphasize during your Speedsac workouts:
Athletic Stance
Stand with feet shoulder-width apart, knees slightly bent, and body balanced. This athletic base provides stability to throw from.
Grip
Use your fingers, not palm, to grip the Speedsac. Spread fingers around the bag with thumb underneath. This provides grip strength and control.
Arm Path
Keep your throwing elbow up and close to your body throughout the motion. This ensures proper arm path and minimizes stress.
Launch Position
Get your throwing hand in launch position during the cocking phase. Hands move down and thumb points to target for max acceleration.
Hip/Shoulder Separation
Create separation between hips and shoulders during windup. Hips rotate first then shoulders to build elastic power.
Rotational Torque
Generate and transfer maximum rotational torque from your core and hips to your throwing arm. This adds velocity.
Wrist Lag
Allow your wrist to lag slightly behind your elbow during the throw. Let it “catch up and whip” at release for speed.
Elbow Extension
Fully extend your throwing elbow during the final phase of the throw. This ensures maximum arm drive through release.
Follow Through
Follow through towards your target after release. This transfers all your momentum into the throw for accuracy.
Deceleration and Finish
Slow your throwing arm gradually after release rather than stopping abruptly. This protects your shoulder.
Alignment and Posture
Maintain proper spine posture and alignment throughout your motion. Don’t collapse or rotate excessively.
Weight Shifting
Shift your weight during the throw from back to front foot. This powers momentum and adds velocity.
Breathing
Exhale as you throw. Never hold your breath. This allows proper core bracing and relaxation.
Mastering these mechanics while overloading with the Speedsac will engrain good throwing technique for performance excellence and injury prevention.
Compare Speedsac Models (Original, Pro, Heavy) for Different Sports
Sklz offers several Speedsac models to match the needs of different sports. The Original, Pro, and Heavy models provide varying weight ranges and features for optimal sport-specific training.
Here is how the Speedsac versions compare for different sports:
Baseball/Softball Pitching
The Pro Speedsac is ideal for pitcher training. Its 3-6 lb weight range allows specific overload for enhancing velocity and accuracy. The Pro bag’s length also accommodates full pitching arcs.
Football Quarterback
Quarterbacks benefit most from the Heavy Speedsac model. Its heavier 6-8 lb weight and smaller size adds powerful resistance for building a stronger passing arm.
Javelin
The Heavy Speedsac provides the right challenge level for javelin throwers. The 8 lb maximum weight allows specific overload for gaining distance and improving release technique.
Youth Baseball/Softball
The lighter Original Speedsac is perfect for young players first learning proper throwing mechanics. Its 2-4 lb range allows throwing skill development.
Youth Football
The Original Speedsac gives fledgling quarterbacks the right starter resistance for building proper passing technique without overloading young arms.
Baseball/Softball Fielding
The smaller Original Speedsac mimics the size of a ball for enhancing fielding skills. Quick transfers and fast, accurate throws can be practiced.
Lacrosse
For lacrosse shooting and passing training, the Pro Speedsac provides the right blend of weight and handling. The bag’s length also allows mimicking lacrosse stick throwing motions.
Water Polo
Elite water polo players benefit from the Heavy Speedsac when training shooting power and release speed from the water. The high resistance through water optimizes specific training.
Volleyball Serving
The lighter Original Speedsac allows volleyball players to groove faster arm speed for serves. Developing smooth, rhythmic serving mechanics is also possible.
Ultimate Frisbee
For honing throwing power and technique for hucks and breaks, ultimate players benefit most from the medium-weight Pro Speedsac model.
No matter your sport, Sklz offers a Speedsac model to take your throwing performance to the next level. Choose the right bag for your needs and transform your game!
Explain the Importance of Recovery Between Speedsac Training Sessions
The Sklz Speedsac provides a tremendous throwing workout that overloads the muscles and taxes the nervous system. Properly recovering between Speedsac sessions is crucial for maximizing gains and avoiding overtraining.
Here’s an in-depth look at why building recovery time into your Speedsac plan is so important:
Allows Muscle Repair and Growth
Throwing with heavy resistance tears down muscle fibers. Adequate rest between sessions gives cells time to repair, strengthen, and grow bigger.
Replenishes Energy Stores
High-intensity Speedsac workouts drain ATP energy and glycogen reserves. Recovery time restores these fuel sources so muscles have full power.
Reduces Muscle Soreness
Recovery allows lingering microtears and inflammation in muscles to subside so you aren’t as sore before your next session.
Boosts Power and Performance
Fully recovered muscles function at higher power outputs. Insufficient rest leads to reduced strength and throwing velocity.
Lowers Injury Risk
Throwing with muscle fatigue dramatically elevates injury risk. Adequate rest between sessions ensures tissues can handle training loads.
Maximizes Adaptation
The body adapts and gets stronger during rest. Inadequate recovery prevents full adaptive responses to training stress.
Allows Nervous System Reset
Speedsac training fatigues the nervous system. Recovery gives the CNS time to restore excitability and better coordinate muscle firing.
Enhances Focus
With proper rest, you’ll feel mentally sharper during workouts, allowing better focus on technique and execution.
Prevents Burnout
Consistent rest keeps training feeling fresh. Lack of recovery leads to exhaustion, loss of motivation, and burnout.
Improves Throwing Accuracy
Full neuromuscular recovery allows your body better synchronization for delivering accurate throws.
Keeps Training Gains Coming
Regular rest days enable a long-term progression. Inadequate recovery eventually stalls gains and leads to stagnation.
The positive impact of programmed rest and recovery between Speedsac sessions cannot be overstated. Be sure to build in adequate recovery so your body is primed to continue adapting and getting stronger.
Suggest Speedsac Partner Drills for Enhanced Reaction Times
Beyond building arm strength and power, reaction time is a key skill that Speedsac training can improve. By doing partner drills, athletes can take their agility, coordination, and responsiveness to the next level.
Here are some great reaction time drills to do with a partner and Speedsac:
Speedsac Hot Potato
Stand 5 yards apart and quickly toss the Speedsac back and forth, increasing speed each rep. This sharpens hand-eye coordination and reaction speed.
Behind-the-Back Catches
Toss the Speedsac behind your back to your partner, who catches it behind their back. Enhances proprioception and reaction ability.
Quick Draw
Face away from your partner holding a Speedsac, then quickly spin and throw it to them when they yell “Draw!”. Develops explosive reaction time.
Reactive Grounders
Take turns throwing low bouncing grounders to your partner that they react and field quickly. Improves reflexes.
Speedsac Dodgeball
Throw the Speedsac at each other while dodging or catching it. Great for hand-eye coordination and agility.
Sprint and React
Sprint away from your partner, then quickly change direction and catch the Speedsac they throw. Boosts acceleration and responsiveness.
Knockout
Take alternating overhead throws aiming at your partner’s Speedsac as they hold it, knocking it out of their hands. Challenging responsiveness.
Reaction Catches
Take surprise one-handed catches from your partner’s Speedsac throws. Throws come from odd angles, heights, and speeds.
Speedsac Volleys
Rapidly volley the Speedsac back and forth, reacting quickly on both ground and aerial shots.
Behind the Back
Execute catches and throws with the Speedsac starting behind your back. Tests reaction speed and body control.
Quick Hands
Perform lightning fast exchanges back and forth with both partners throwing simultaneously. Reaction time under pressure.
Add these engaging partner drills into your program to develop quicker reflexes, coordination, and responsiveness that transfers to the field or court.
Describe How to Increase or Decrease Resistance as Needed
One of the great benefits of the Sklz Speedsac is the ability to easily adjust resistance levels by adding or removing fill material. This allows you to tailor the weight to your current strength and goals.
Here are some tips on modifying Speedsac resistance:
Start Light When Learning
Fill the Speedsac only 1/4 full when first learning new throwing drills. The lighter load allows focus on proper mechanics before adding challenge.
Gradually Add Fill
Increase fill incrementally over time – start with a few cups, then add a cup each week to gradually build overload.
Only Increase Weight With Mastery
Don’t add more fill until you demonstrate perfect form and control of the Speedsac at the current weight.
Remove Fill to Lessen Stress
During times of soreness or fatigue, remove some fill to reduce resistance and strain on the body.
Cycle Heavy and Light Days
Vary between heavier and lighter loading each session to manage fatigue. Allow recovery after heavy days.
Correlate Weight and Volume
When using heavier loads, reduce total throws. Use lighter weights for high rep sets.
Adjust for Environment
Fill lighter for indoor or shorter throws. Go heavier for longer outdoor throwing sessions.
Match Weight to Body Size
Smaller and younger athletes need less fill than bigger, stronger athletes to achieve proper overload.
Increase Weight Over Time
Add fill gradually over weeks and months as your fitness level improves to progressively challenge the body.
Periodize Weight in Season
Fluctuate between higher and lower resistance levels at different times in your periodized plan.
Monitor Accuracy Changes
If accuracy declines at a certain weight, decrease resistance and rebuild technical mastery.
Optimizing resistance is key to achieving the best results. Add and remove fill strategically to tailor Speedsac challenge perfectly for your goals!
Outline a Sample Weekly Training Schedule with Speedsac
To get the most out of your Speedsac training, it’s important to have a structured weekly plan. Smart programming optimizes gains by managing workload, recovery, and progress.
Here’s an example weekly schedule for building arm strength and power with the Speedsac:
Monday: Off
Take the first day of the week off from throwing and the Speedsac. This allows the arm and body to recover from the previous week.
Tuesday: Speedsac Workout
Do 3 sets of 10 reps with the Speedsac emphasizing proper throwing mechanics and acceleration. Use a lighter resistance since this is the first throwing day after rest.
Wednesday: Long Toss & Arm Care
One long toss throwing session focusing on accuracy. Follow with arm care exercises like band pulls to enhance recovery.
Thursday: Speedsac Overload
Increase Speedsac weight and perform 5 sets of 5 reps, really accelerating through each throw. Go heavier since more rest preceeds this session.
Friday: Active Rest
Take a light active recovery day to allow the arm to recharge. Light jogging or cycling is perfect.
Saturday: Speedsac Power
Do a mix of heavy and light Speedsac throwing focusing on generating maximum velocity. Build in more rest between sets since this is higher intensity.
Sunday: Off
No throwing today. The second rest day allows muscles, joints, and connective tissues to fully recover so you start fresh next week.
This schedule provides the right blend of Speedsac overload work, rest, recovery, and variety to maximize results. The heavy throwing days are spaced apart and balanced by active rest to prevent injury or burnout. Feel free to modify for your specific needs!
Answer Common Questions About Speedsac Use and Technique
The Sklz Speedsac is a versatile training tool designed to improve throwing velocity, accuracy, and reaction time for baseball, softball, football, lacrosse, and other overhead throwing sports. As with any training aid, mastering proper technique is key to getting the most out of your Speedsac workouts. Let’s take a look at some of the most frequently asked questions about how to use a Speedsac to transform your training and reach your full potential on the field.
What Are the Benefits of Using a Speedsac?
The Speedsac engages your core and forces your body into proper throwing mechanics, strengthening the muscles used for throwing. The resistance provided by the weighted bag challenges your entire kinetic chain, from legs to core to shoulders and arms. Throwing with resistance builds arm strength and endurance. The adjustable weight allows you to gradually increase difficulty as you get stronger. The hyper-responsive bag provides immediate feedback on your throwing motion and accuracy. This trains muscle memory so your mechanics become second nature. The lightweight fabric and small size make it easy to take your Speedsac anywhere for quick throwing practice. Consistent Speedsac training improves velocity, accuracy, release speed, and reaction time.
How Should I Program My Speedsac Workouts?
Experts recommend using your Speedsac 3-4 times per week for 30-60 minutes per session. Warm up your arm before starting by performing dynamic stretches and easy throws. Start with 3 sets of 10 throws using an easy weight, focusing on proper form. Increase weight in following sets while decreasing reps, such as 3 sets of 8 throws at a moderate weight and 3 sets of 6 throws at a heavy weight. Mix in accuracy drills between sets by trying to hit specific targets with the Speedsac. End your workout with cool down and stretch exercises. Monitor soreness and fatigue to avoid overtraining injuries. Dedicate one session per week solely to lower weight, high rep throws to build muscular endurance.
What Technique Tips Should I Follow When Using the Speedsac?
Stand with your feet shoulder-width apart, perpendicular to your target. Keep your shoulders aligned over your hips. If throwing overhead, reach back so your throwing hand aligns over the opposite leg. Pivot your back foot while shifting your weight onto your front leg during the throw. Engage your core and lats to initiate the throw, not your arm. Resist the bag during your throw to train muscular strength. Follow through towards your target with your throwing elbow high. Repeat your throwing motion smoothly without pausing between repetitions. Let the weight of the Speedsac do the work for you rather than muscling throws. Maintain good posture and engage your lower body for maximum power transfer.
How Do I Choose the Right Weight Speedsac for My Needs?
Speedsac weight ranges from 2-15 lbs. Choose the lowest weight to start until your throwing motion is perfected. For reference, youth athletes should start around 2 lbs, high school around 5 lbs, college around 10 lbs, and pro around 15 lbs. Once you can comfortably complete 3 sets of 10 repetitions with perfect form, move up to the next heaviest weight. The weight should feel challenging but manageable. Don’t sacrifice technique for heavier weight limits. You’ll max out benefits from a lower weight with good mechanics over a higher weight with poor mechanics. Use lower weights for accuracy drills and higher weights for power drills.
What Throwing Drills Can I Do With the Speedsac to Improve?
Overload Throws: Stand in power position and focus on driving throws with maximum velocity. Crow Hop Throws: Do crow hop footwork before throwing for momentum. Quick Hands Drills: Execute multiple pumps/throws as quickly as possible synchronizing arm and body. Flick Drills: Practice flicking wrists for fastball spin and arm speed. Reaction Throw: Have partner call out random directions to work on reaction time. Gap Drills: Hit targets in specific gaps for precision. Step Drills: Take an additional step toward target during throw. Walking Drills: Throw while walking sideways/backward. Partner Drills: Play catch with a partner to groove mechanics. Distance Drills: Try to throw as far as possible for strength. There are endless training combinations to improve your throwing skills!
What Mistakes Do Athletes Commonly Make When Training with a Speedsac?
The Speedsac’s resistance can quickly expose flaws in your mechanics. Common mistakes include:
- Not engaging lower body or core to initiate throw
- Throwing strictly with arm/shoulder without kinetic chain
- Letting bag drift away from body during throws
- Gripping bag too tightly or loosely
- Not following through toward target
- Poor posture/alignment
- Flicking wrist at release for spin
- Rushing throws and losing technique
- Overtraining with excessive weight or volume
Mastering proper throwing mechanics requires time and patience. Focus on quality reps over quantity. Record yourself to identify errors and course correct.
What Exercises Complement Speedsac Training?
Speedsac throwing drills should be paired with strengthening exercises such as:
- Band pull aparts
- Bent over rows
- Wall arm raises
- Scapular push ups
- Shoulder rotations
- Planks
- Russian twists
- Cable woodchoppers
Also focus on mobility with stretches for your rotator cuff, lats, pecs, and shoulders. Soft tissue massage useing a foam roller or lacrosse ball can help recovery. Optimizing muscle balance and mobility will maximize your Speedsac performance.
How Long Does It Take to See Results Using a Speedsac?
You should begin noticing incremental throwing gains after 2-3 weeks of consistent Speedsac training. Stay motivated knowing that premier players continue using a Speedsac for maintenance even after achieving peak throwing ability. It takes 4-6 weeks for more significant gains in velocity, accuracy, endurance, and mechanics to materialize. After 8 weeks of perfect practice you will have engrained muscle memory for whip-like throwing power. Track your metrics like throwing distance, speed, and accuracy to quantify your development over time. Investing in a Speedsac now will help you unleash your throwing greatness when it matters most at game time!
Motivate Readers to Take Their Throwing Game to the Next Level!
Do you dream of firing fastballs past helpless batters? Launching crisp spirals down the field into your receiver’s sure hands? Or whipping the disc through the air hitting spaces no defender could ever reach? Transforming yourself into an elite throwing athlete may seem daunting, but the journey of a thousand throws begins with a single step. And the Sklz Speedsac can launch your development into hyperdrive!
We’ve all felt the frustration of hitting a progression plateau. No matter how many long toss workouts you gut through, those velocity and accuracy gains seem just out of reach. Don’t settle for your current abilities – you are capable of so much more! It’s time to finally achieve your athletic potential and become the best thrower you can be.
Unleashing next level throwing dominance requires strength, mechanics, and repetition. The Sklz Speedsac uniquely trains all three in one portable package. Other everyday throwing implements like balls and gloves are either too light or unresponsive to challenge you. But the Speedsac’s weighted body provides focused resistance to build arm and core power faster. The hyper-responsive bag gives instant feedback on your mechanics. This tunes muscle memory so perfect form becomes natural. And the lightweight design allows you to get quality throwing reps in anywhere, any time. No more excuses!
By now you’re probably fired up and ready to start your Speedsac journey. But remember, lasting skill development requires patience and persistence. Follow a gradual progression that builds a foundation before pushing your limits. Mastering proper mechanics should always come before adding more resistance or volume. Record your training, track measurable progress, and celebrate small wins. Enlist a coach, teammate, or mentor to keep you motivated and accountable. Be an active learner – constantly research techniques and cues to refine your approach.
Success rarely happens overnight. But inch by inch, throw by throw, you can achieve greatness. Imagine the pride you’ll feel when coaches and peers recognize your improved abilities. Dominating the competition when it matters most by showcasing your newfound talents. Hearing the pop of the catcher’s mitt as you paint the corners with precision. Hitting the bullseye downfield leading your receiver perfectly in stride. Releasing the disc early and watching it float right into the sweet spot. Your throwing dreams are achievable with commitment to your Speedsac training plan.
The foundational throwing skills you develop now using the Speedsac will pay dividends your entire athletic career. Even the pros depend on it for continued success. Don’t settle for average when excellence is within your grasp. Become stronger, smarter, and more skilled each day on your throwing journey. Compete with yourself by beating your personal bests. Focus on constant improvement rather than comparison to others. Tune out the doubters telling you your goals are unrealistic. You are in control of your development and capable of exceeding your own expectations. Seize your limitless throwing potential today with disciplined Speedsac training.
When you finally bask in the glory of throwing prowess, remember the effort and persistence that got you there. Don’t stop once you’ve tasted success. Continue perfecting your craft and building your athletic legacy. Dominate your next practice, game, or combine session with the confidence earned from your hard work. The time is now – transform yourself into the elite thrower you were meant to be with the Sklz Speedsac!