150 Fastpitch Softball Pitching Drills - Sport.ca

Drop Ball Drills
1. Drop Ball Drill. This activity will help you get the feel of the rotating ball using the different
grips and releases. Experiment with the finger grip, using various locations and different
numbers of fingers, until you find what feels best for you. Hold a ball in your pitching hand,
using one of the drop ball grips. Snap the ball off the end of your fingers (Peeling) while
trying to rotate it forward, using finger, wrist and arm action. As your ability improves, try to
impart more wrist action, and increase the rotation speed. Repeat this practice daily for a
few minutes until you can rotate the ball with complete control, i.e., Flip it the same height
every time without dropping it.
2. One-Leg Drill. This drill places the pitcher in exactly the position she will land when she
sets the stride foot. The pitcher places the stride foot under herself with all her weight over
the leg. She bends the knee slightly so that the stride leg accepts the weight and is flexible.
Her head should be slightly over the front foot. She can allow the back toe to touch the
ground lightly for balance. The pitcher can bounce and move around some at first to
become comfortable with the position. From this position, she makes the full circle,
maintaining the position and releasing the ball at knee height. After release, the body will
follow through forward in the direction of the ball. She should not try to balance. If the
pitcher correctly sets the position and holds it throughout the pitch, she will see instant
results when she releases the ball at the correct point. She should perform the drill at half
speed, focusing only on body awareness. As the pitcher begins to experience steady
success with this drill, she can add the step. At stride, the pitcher should try to get back into
the position of the one-leg drill as soon as possible. She stays at half speed at first but
gradually adds more speed as she has success. She must remember, however, to set the
positions more quickly as she adds arm speed.
3. Mound Drill. Using a baseball pitcher’s mound, the pitcher starts with the one-leg drill first,
and then gradually adds the step and arm speed. By throwing off the incline, the pitcher
can more easily set and feel the angles of the body, thus developing correct muscle
memory. She must remember to land with the stride leg underneath the body.
4. Rope Drill. Using a rope or string positioned about five feet in front of the plate, the pitcher
pitches drop balls over the top of the rope. If the pitches are thrown correctly, the ball will
go over the rope and drop below it by the time it reaches the catcher. This drill provides the
pitcher an excellent gauge of cut location and severity. Rope height can be changed with
this drill for variations of count, either ahead or behind. If the pitcher is behind in the count,
the rope should be held higher. If the pitcher is ahead in the count, the rope can be held
lower. The rope can also be moved forward or backward to represent a move by the hitter
up or back in the box. The cut should take place immediately after the ball crosses over the
rope. The pitcher can experiment with getting onto the leg quicker and notice the effect that
has on the cut. The catcher must move forward and backward when the hitter does.
5. Low Net Throws. This drill focuses on proper release and keeping drop balls low. From a
distance of about 10 feet, the pitcher throws into the bottom of a catch net, exaggerating
her release of the drop.
6. Basket Throws. This helps the pitcher focus on making the ball drop by using a visual
target. The pitcher throws from regular distance and attempts to pitch the ball into a
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