Throwing Drills
Wrist Snap
Benefits – The Wrist Snap drill helps develop wrist strength while working on proper throwing mechanics.
Directions – The players should pair up and kneel with both knees on ground 15 feet apart. The players should support the throwing elbow with glove and, using only wrist action, should throw to each other for desired period.
Quick Snap Throws
Benefits – The Quick Snap Throws drill helps build arm strength while working on proper throwing mechanics.
Directions – The players should pair up and kneel 15 feet apart. Right handed players should kneel on their right knee with left leg out front. The players should point glove hand to target and position throwing hand in quick snap starting position. The players should use forearm, wrist, and fingers to snap the ball to partner.
One Knee Throwing
Benefits – The One Knee Throwing drill helps build arm strength while working on proper throwing mechanics.
Directions – The players should pair up and kneel on ground 30 feet apart. Right handed players should kneel on their right knee with left leg out front. Players should throw to each other for the desired time period and then should move another 15 feet apart. Emphasis should be put on the proper shoulder turn, hip turn, and follow through. The players should continue moving apart and throwing for desired period of time and distance apart.
No Stride Throwing
Benefits – The No Stride Throwing drill helps build arm strength while working on proper throwing mechanics.
Directions – The players should pair up and stand sideways facing each other at a 90° angle and 30 feet apart. Players throw to each other using only shoulder and hip turn – no stride. Players throw to each other for desired period and then move another 15 feet apart. Continue moving apart and throwing for desired period of time and distance apart.
Quick Toss
Benefits – The Quick Toss drill improves a player’s ability to throw quickly and accurately after moving forward to make a catch.
Directions – The players should pair up and throw to each other. The players should be moving forward and through the ball when they catch it and should be in position to throw quickly to their partner. Emphasis should be on catching the ball with stride foot forward so a quick throw can be made. Players should back up quickly after each throw so that proper distance can be maintained between them. Players should move apart in 10 foot increments after an appropriate number of throws are made. Players can also throw grounders to each other.
Throwing on the Run
Benefits – The Throwing on the Run drill helps improve throwing accuracy of players throwing on the run, as occurs frequently during rundown situations.
Directions – Form two lines about 60 feet apart. The first player from line 1 should run toward first player in line 2 while holding her arm up. At the midpoint between lines, she should throw the ball to the receiver in line 2 and should run to the end of the line 2. The player receiving the ball should put a tag on the “runner” as she passes and then should run toward first player in line 1. At midpoint between lines, she should throw the ball to the receiver and should run to the end of line 1. The drill should continue until everyone has performed at least four throws. This drill helps players overcome tendency to throw high in this situation.
Circle
Benefits – The Circle drill is used to practice underhand throws.
Directions – Position the players in a circle with a single player in the middle. A player on the circle should start the drill by making an underhand throw to the player in the middle and then she should follow her throw to the middle of the circle. The player in the middle should throw underhand to next player (clockwise) on the circle and should follow her throw. The player receiving the ball should throw underhand to new player in the middle who should throw underhand to the next player on the circle. To speed up the drill, two balls at opposite ends of the circle can be used with two players in the middle.
Relay
Benefits – The Relay drill improves skills for fielding and throwing the relay.
Directions – Three or more players should be spaced up to 50 feet apart from each other. The players should make relay throws to each other being sure to turn towards the glove side as they throw to the next player in line. The ball should be moved up and down the line of players. This drill can be turned into a competition by setting up two or more lines next to each other to determine which team can perform the drill the fastest.
Around the Horn
Benefits – The Around the Horn improves arm strength and accuracy of infielders.
Directions – Position players at their bases with both shortstop and second baseman at 2B. The catcher should throw to the third baseman to initiate the drill. The third baseman should throw to the second baseman covering 2B. The second baseman should throw to first baseman who throws to catcher. The drill should then be repeated in the opposite direction with the first baseman throwing to the shortstop covering 2B. Each player should apply a tag to “runner” before throwing to next player.
Square Throwing
Benefits – The Square Throwing drill improves skills associated with catching a ball and positioning feet and body quickly to make a throw.
Directions – Position four players in the corners of a square. The length of each side of the square should be 40-60 feet. Player 1 should start the drill by throwing a ball to player 2 in the adjacent corner in a clockwise fashion. Player 2 should catch the ball and should turn and throw to player 3 in the next adjacent corner. Player 3 should catch and throw to player 1. The ball should be thrown around the square five times in the clockwise direction and five times in the counter clockwise direction. The drill should be performed quickly. The coach should make sure the players are using the proper footwork and throwing mechanics when turning to throw to the next player.