Softball Pitching Workouts

Many pitchers have problems with the control or speed of their throws. Pitchers don't have to sacrifice one skill to improve the other. Specific workouts are available for pitchers to improve both aspects of their game. The trick is to break down the pitch and practice consistently.

  1. Warming Up

    • Before moving into practice workouts with the ball, it's important not to rush a warm-up first. Most pitchers will do a couple of arm and leg stretches because they can’t wait to start pitching. Improper warm-up can cause injury and restrict the movement in a pitching motion. The body's midsection must also be given focus. Both the back and stomach are important to ensure a fast close and an increase in speed. To warm up the midsection try opposite leg-toe touches and sitting hamstring stretches.

    Control

    • If a partner isn't available to practice with then it's possible for a pitcher to work on their own at improving their pitching control. All that's needed is a ball and a wall. This workout is designed to improve control.

      First, a pitcher should stand sideways to the wall–in the stride position–and flick the ball to the wall with their wrist–without going into the windmill. The desire effect is to have the ball come right back to the pitcher.

      To advance in this workout, the pitcher should stand eight feet away, with their hips closed and facing the wall, practicing their windmill throwing motion. Again the objective is to have the ball bounce straight back.

      Once this process has been mastered, the pitcher should move to six feet from the wall and throw the windmill from the stride position, without closing their hips. To enhance this technique a pitcher can time themselves and see how many balls they can throw in 15 seconds.

    Speed

    • To enhance speed it's important to create power in the rear leg and then transfer it to the leg that's pushing off. A pitcher should start by walking through the pitch. Standing six feet from the rubber line, a pitcher should take a step forward with their left foot and then begin their delivery when their other foot is planted at the line. Once the pitch has been made, a couple of more strides toward the catcher should be completed. Practice this technique several times, moving faster each time, until a pitcher can complete the delivery while running. Doing so will generate more momentum and quicken a pitcher's fastball.

    Distance

    • To combine both speed and control a pitcher should try distance throwing. This is executed by throwing a pitch close to the catcher and then moving one step back after every pitch. Once a pitcher gets to the point where the throw can barely be made to the catcher, the pitcher should take a step forward after every pitch. Once back on a pitching line, 20 full speed fastballs should be made to complete the workout.

    Workout Consistently

    • The key for any workout is regularity. Consistent practice keeps technique sharp and increases arm strength.