Six Simple Pitching Drills
I have compiled a list of simple drills that will help improve your pitcher's mechanics, speed and accuracy. These are drills that I use regularly with my pitchers.
Six Simple Drills to Correct or Improve Mechanics and Speed:
1. Bucket Drill: Use a 5 or 6 gallon bucket to put your plant foot (left foot for righthanders) up on to help keep your weight back. Feet and body should be in the “open position”(45-60 degree angle). Drill is to help with keeping the weight back, keeping you right side down and relaxed and helps with releasing in open position.15-25 pitches
2. Flamingo Drill: Throw a normal pitch and try to balance on your plant foot only at the end. This is a great drill for girls who have balance issues or fall off at the end of the pitch. Try not to pivot your pitching side through at the end of this drill. 15-25 pitches
3. Upper Body Drill #1: Stand with your feet together in the open position (45-60 degree angle) and throw as hard as you can to a full distance (your pitching distance) target. This drill works on the upper body and arm speed so we don’t get into a habit of slowing the arm down to match the feet. 15-25 pitches
4. Upper Body Drill #2: Same drill as above only do it while balancing on your back foot (Push foot). Same benefits as above and also works on keeping weight back using your middle body. 15-25 pitches
5. Upper Body Drill #3 (Triples): Get into your “power position” (feet spread wide, but comfortably apart in open position with weight back) about 3/4 of your full distance. Swing arm around very quickly 3 times releasing ball on third revolution. Glove arm comes up on first circle and down with pitching arm on third circle at release. Arm should be very loose like a wet noodle on each circle. Drill works on arm speed. 15-25 pitches
6. Triangle Drill: Stand at full distance with push foot on the pitching rubber facing straight ahead at target. Lift stride foot and both arms directly at target. Stride foot should be at least 1 foot off the ground and arms should be horizontal and no more than 6 inches apart (care should be taken to make sure arms are facing at target and not off to one side or the other). Balance in this position for 3 seconds and then throw a full pitch. Don’t drop hands or feet back down, but lift directly from start position. This drill will help girls who open hips and shoulders too soon and will also help with balance problems. 15-25 pitches
Six Simple Drills to Correct or Improve Mechanics and Speed:
1. Bucket Drill: Use a 5 or 6 gallon bucket to put your plant foot (left foot for righthanders) up on to help keep your weight back. Feet and body should be in the “open position”(45-60 degree angle). Drill is to help with keeping the weight back, keeping you right side down and relaxed and helps with releasing in open position.15-25 pitches
2. Flamingo Drill: Throw a normal pitch and try to balance on your plant foot only at the end. This is a great drill for girls who have balance issues or fall off at the end of the pitch. Try not to pivot your pitching side through at the end of this drill. 15-25 pitches
3. Upper Body Drill #1: Stand with your feet together in the open position (45-60 degree angle) and throw as hard as you can to a full distance (your pitching distance) target. This drill works on the upper body and arm speed so we don’t get into a habit of slowing the arm down to match the feet. 15-25 pitches
4. Upper Body Drill #2: Same drill as above only do it while balancing on your back foot (Push foot). Same benefits as above and also works on keeping weight back using your middle body. 15-25 pitches
5. Upper Body Drill #3 (Triples): Get into your “power position” (feet spread wide, but comfortably apart in open position with weight back) about 3/4 of your full distance. Swing arm around very quickly 3 times releasing ball on third revolution. Glove arm comes up on first circle and down with pitching arm on third circle at release. Arm should be very loose like a wet noodle on each circle. Drill works on arm speed. 15-25 pitches
6. Triangle Drill: Stand at full distance with push foot on the pitching rubber facing straight ahead at target. Lift stride foot and both arms directly at target. Stride foot should be at least 1 foot off the ground and arms should be horizontal and no more than 6 inches apart (care should be taken to make sure arms are facing at target and not off to one side or the other). Balance in this position for 3 seconds and then throw a full pitch. Don’t drop hands or feet back down, but lift directly from start position. This drill will help girls who open hips and shoulders too soon and will also help with balance problems. 15-25 pitches
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