Abstract: A training football having a weighted bar weighing at least 1/2 pound inside the football, located along the long axis of the football, is disclosed. In the preferred embodiment of the invention, a solid cylindrical element, in the shape of a bar, is inserted along the major axis of the training football inside a bladder. The weighted bar has convex ends that conform to the curved concave interior ends of the training football for holding the bar in place. The thickness and weight of the bar determines the weight of the training football. The bladder containing the weighted bar is inserted into the cover of the training football, so that the support ends of the bar are fitted within the ends of the cover. The bladder is inflated with air under pressure through an exterior pinch nozzle. Throwing, kicking and punting of a weighted football increases the muscles of the user that need to be strengthened in order to throw, kick or punt a conventional football.