The Long Throw Coach
Heavy Ball
A standard football. Filled with water. The most effective throw-in training tool in the game.
About Our Heavy Ball
The Long Throw Coach Heavy Ball isn't a special piece of equipment — it's your own standard football, transformed into a precision resistance training tool using the Long Throw Coach Tap Adapter.
By filling a standard football with water through your household tap, you create a training ball that weighs up to 5kg — heavy enough to build explosive power, but identical in size, shape and feel to the ball you play with every weekend.
That's the key difference. Other weighted balls change the shape, the grip and the movement. Our heavy ball changes only the weight — so every rep in training transfers directly into your game.
3kg
Size 3
4kg
Size 4
5kg
Size 5
Why Choose Our Heavy Ball?
Same size and feel as a match ball
A medicine ball or weighted ball changes the shape, grip and movement pattern. Our heavy ball is identical to what you throw in a game — so the power you build transfers directly.
It bounces — so you can train alone
Throw it against any solid wall and it comes straight back. Do rep after rep continuously without a partner, without a pitch, without a gym. All you need is a wall.
Overload training that actually works
Training with 5kg of resistance forces your muscles to work harder in the exact throwing movement. Switch back to a standard ball and the difference in power and distance is immediate.
No expensive equipment
You already have a football. The Tap Adapter connects to any standard household tap and fills your ball in under 2 minutes. That's your entire training setup.
Used by professional clubs
The same method is used by players at Celtic FC, Stoke City, Plymouth Argyle, Club Brugge and 800+ players worldwide. It works at every level of the game.
Muscles Used in Long Throw-Ins
A long throw-in is a full body explosive movement. Understanding which muscles are involved helps you train them more effectively — and explains exactly why heavy ball training works.
Shoulders & Rotator Cuff
PrimaryThe deltoids and rotator cuff muscles generate the initial throwing force and control the arm during the overhead motion. Weakness here is the most common limiter of throw-in distance.
Triceps & Forearms
PrimaryThe triceps extend the arms through the throwing motion and the forearms control grip and ball release. Strong forearms are essential for a powerful wrist snap at the point of release.
Core & Abdominals
PrimaryThe core transfers power from the lower body to the upper body. A strong core is what connects your leg drive to your arm speed — without it, power is lost in the chain.
Back & Lats
SecondaryThe latissimus dorsi and upper back muscles support the arching motion and help generate the whip-like movement that drives the ball forward with maximum force.
Legs & Glutes
SecondaryThe legs and glutes generate the initial momentum through the run-up and plant foot. Most players ignore leg drive in their throw-in — those who use it add yards without any extra arm strength.
Wrists & Fingers
Key to DistanceThe wrist snap at the point of release is the final and most important power transfer in the throw-in. Even players with strong shoulders can lose significant distance without a trained wrist snap.
💡 Why Heavy Ball Training Hits All These Muscles
Because the heavy ball replicates the exact throw-in movement, every rep trains all of these muscle groups simultaneously — in the specific pattern they need to work together in a game. That's what makes it more effective than any gym exercise.
The Results Speak for Themselves
5kg
Resistance
2wks
To results
10yds
Added
A Telegraph journalist added 10 yards in a single session having never trained his throw-in before. That's the power of the right training method.
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Training Videos
Everything you need to make your heavy ball
Free UK Delivery
30-Day Results Guarantee
See results or we fix your form — free
Frequently Asked Questions
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30-Day "Results or Fix" Guarantee
"If you follow the training drills for 30 days and don't see an increase in your distance, we'll fix your form personally or make it right. No player gets left behind."
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