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How to Increase the Speed With Exercises for Softball Pitching

Upper Body Drill

    Stand a safe throwing distance from your workout partner. A safe throwing distance is generally no less than 15 to 20 feet, depending on your skill level.

    Pitch the ball to your partner without using a forward stride.

    Check that you are using the proper hip and back rotation, which includes turning your hips away from your target before pointing them back toward your target upon release of the ball.

    Snap your wrist upon release of the softball.

    Follow through with proper upper-body mechanics, which include continuing the momentum of your throwing arm and finishing your hip turn.

Long Toss

    Stand a safe throwing distance from your workout partner. A safe throwing distance is generally no less than 15 to 20 feet, depending on your skill level.

    Play catch with your partner using the proper throwing mechanics of maintaining balance, stepping toward your target before releasing the ball and following through after releasing the ball.

    Take one step back after each throw so that you're increasing the throwing distance by two to three feet.

    Continue increasing the throwing until distance becomes too long for throws with accuracy and proper technique. Repeat the exercise while moving forward. Stop throwing with your partner when you reach the spot where you began to throw.

Knee Drill

    Stand a safe throwing distance from your workout partner. A safe throwing distance is generally no less than 15 to 20 feet, depending on your skill level.

    Kneel on your throwing side knee and face your throwing partner.

    Bend your other knee at a 90 degree angle while facing your partner. Maintain a tall, upright position with your upper body.

    Throw 30 to 40 pitches to your partner off of one knee.

    Maintain proper upper body throwing mechanics throughout drill. This includes maintaining balance, stepping toward your target before releasing and following through after releasing the ball.

Wrist Snap Drill

    Stand a safe throwing distance from your workout partner. A safe throwing distance is generally no less than 15 to 20 feet, depending on your skill level.

    Stand with your legs shoulder-width apart and your throwing hand down the side of your body.

    Throw to your partner using only your wrist to deliver the ball.

    Repeat this exercise 20 to 30 times or until you feel fatigued.

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Tips

  • Softball pitchers should always keep their legs and midsections in shape.

Warnings

  • Pitchers should always be aware of other players on the field before throwing the ball.

About the Author

Ben Larsen has had works published online and in print since his writing career began in 2003. Larsen began his career as a local sports writer before becoming a writer in ESPN's Digital Media department. He currently serves as content coordinator for CoachesAid.com. He holds a Bachelor of Arts in communications from Salem State College.

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