For players who want to master the long throw, technique alone isn’t enough. Many top long throw coaches now incorporate weighted football training — known as the Heavy Ball Method — to build strength, refine technique, and increase throw-in distance.
Watch the Heavy Ball Method in Action
What is the Heavy Ball Method?
The Heavy Ball Method involves using a water-filled football to perform repeated throw-ins. Unlike medicine balls, players use the exact same size and grip as a match ball.
- Strength Under Specific Load – training the exact throw-in movement
- Muscle Memory – perfecting technique through repetition
- Kinetic Chain Activation – generating power from the ground up
This is not random weight training. It is position-specific development for throw-ins.
How Heavy Is the Ball?
Using the Long Throw Coach Tap Adapter, you can fill any standard football with water to create a weighted training ball.
- Size 3 – 3 kg
- Size 4 – 4 kg
- Size 5 – 5 kg
Players are shocked the first time they lift it. But that’s the point.
Because it’s filled with water, the ball remains the same shape, grip, and feel — allowing players to train the exact movement pattern used in matches.
Why Long Throw Coaches Recommend It
Recognised as the original Long Throw Coach, Frank Anderson has used this method to help players:
- Add significant distance to their throw
- Improve accuracy into the box
- Develop explosive arm and shoulder strength
- Build core stability and grip strength
Elite professionals such as Rory Delap used variations of heavy ball training to turn throw-ins into a major attacking weapon.
The Science Behind Weighted Throw Training
Research across throwing sports shows measurable improvements from overload training:
- High-school players improved soccer throw velocity by 6.9% after 6 weeks.
- Overweight implement studies show increases in throwing speed between 3–10 mph.
Important: Heavy ball training should be used correctly. Studies show injury risk increases when programs are unsupervised or excessive. Most long throw coaches recommend training 1–2 times per week with proper recovery.
Common Misconceptions
“It’s just about strength.”
Wrong. Technique is everything. The heavy ball exposes flaws and reinforces correct mechanics.
“It will cause injuries.”
Improper use of any equipment causes injuries. Controlled, progressive overload builds resilience.
“You can train every day.”
Recovery is essential. Muscles grow stronger between sessions, not during them.
How to Start Heavy Ball Training
- Use a size appropriate to the player (3kg–5kg).
- Throw against a solid wall for repeated reps.
- Focus on full-body mechanics.
- Train 1–2 times per week.
- Track progress with video analysis.
Turn Any Football Into a Weighted Training Ball
The advantage of the Long Throw Coach Tap Adapter is simple:
- No need to buy expensive specialist balls
- Use the exact size players compete with
- Fill and empty in minutes
- Train anywhere
Build strength. Perfect technique. Add distance.
Click here to get the Tap Adapter and start training →
Frequently Asked Questions
How heavy should a long throw training ball be?
Start with 3kg (size 3) and progress gradually. Advanced players may use 5kg (size 5).
Can you fill a soccer ball with water?
Yes. Using a proper tap adapter allows safe filling without damaging the valve.
How often should you train with a heavy football?
Most coaches recommend 1–2 sessions per week with full recovery between sessions.
Does heavy ball training increase throw-in distance?
When combined with correct technique and progressive overload, players typically see measurable improvements.
