150 Fastpitch Softball Pitching Drills - Sport.ca

pitcher should go through her regular motion and slap the towel through the partner’s hand.
The partner can tell the pitcher whether the towel hit squarely or hit off the edge of the
thumb or pinky. A hit off the edge would indicate a pitch that would not have been located
down the power line and over the plate.
3. Windmill. This drill improves speed and control by practicing the timing of the entire body
rotation and arm revolution. Stand in the “power” position facing the target and with the
stride foot placed forward of pivot foot. The feet should be spread wider than the shoulders.
Extend the arms forward toward the target with the glove hand covering the ball in the
pitching hand. Revolve the pitching arm in the complete windmill motion without moving
your feet. Rotate the hips and shoulders to the “open” position as the pitching arm swings
overhead, and then close as forcefully as possible when the pitching arm reaches straight
back from the shoulder. The glove arm should be swung down to the side to assist this
closing rotation. Make sure your arm remains in a plane that intersects the target during all
phases of the arm revolution and keep the arm extended and relaxed. As the elbow is
pulled downward to the hip, initiate the arm whip and release the ball with a wrist flick so
that it rolls off the ends of the fingers (unless practicing an advanced pitch).
Variations.
a. Perform the drill on one knee to focus more on upper body motion and to shift body
weight back. The pivot leg knee should be well padded.
b. Perform the drill with the stride foot propped up to shift weight back on the pivot foot and
give the pitcher the feel of throwing with the body very upright or leaning back.
c. Perform the drill with the pitching shoulder near a wall or fence and throw along the wall
or fence. This helps keep the arm in a single “pitching” plane during the entire
revolution.
d. Perform the drill in front of a mirror using rolled up socks. This enables the pitcher to
see and feel proper arm rotation in the pitching plane. It also enables the pitcher to see
and feel the pitching hand position relative to the hip at ball release.
e. Leap-and-drag style pitchers should practice pushing rearward with the stride leg during
the downswing of the pitching arm to assist hip closure.
f. Advanced pitchers may bend at the waist at beginning to help “sling” the pitching arm
upward by straightening the body as the arm lifts overhead. Weight can be distributed
evenly or shifted to the front or the back foot when practicing advanced pitches.
g. Take a step with the pivot foot after the ball is released to finish in a defensive position.
h. Take a step with the pivot foot after the ball is released and lift the knee up to your chest
before planting the pivot foot. This helps develop a forceful hip closing rotation.
4. Full-Body Harness Training. This training should only be done with pitchers who have the
physical integrity to withstand the forces imparted on the body. It is not recommended for
young or inexperienced pitchers. The harness fits around the waist or midsection of the
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