150 Fastpitch Softball Pitching Drills - Sport.ca

pitch. By the 10 th pitch of the first set, the delivery should become almost effortless. The
pitchers then perform the second setoff pitches at the lowest, most efficient, level of muscle
tension (the level experienced on the 10 th pitch of the first set).
9. Stair Step Workout. This drill challenges pitchers to be able to hit the intended location
with a specific count three times in a row. Direct the pitcher to focus her attention on a
designated pitch location. Then have pitchers throw three pitches per location for each
pitch in their repertoire (for example, the first pitch they select will be thrown three times
with a different count on each of the three pitches (fastball 0-0, fastball 1-2, fastball 0-2).
The first pitch is thrown with an 0-0 count; the focus is on hitting a spot for a called strike.
The second pitch is thrown with a 1-2 count; focus is on “missing” slightly. The third pitch is
thrown with an 0-2 count; focus is to miss farther off the plate. The pitcher is successful if
she is able to locate all three pitches to the proper location on the specified count.
10. Process Versus Product. This helps pitchers improve pitching mechanics and establish
body awareness by paying attention to specified body segments throughout the throwing
motion. The pitcher stands 10 to 15 feet in front of a fence or a screen with a bucket of
approximately 20 balls. She selects two specific fundamentals to practice throughout the
drill, such as a wrist snap and foot placement. The pitcher will throw a total of three buckets
of balls, directing her attention to one particular fundamental (body part) at a time. While
throwing the balls from the first bucket, the pitcher devoted her attention to the first
fundamental (e.g., wrist snap); during the second bucket of balls, she directs her attention
to the second fundamental (e.g., foot placement). To help develop an awareness of each
particular body part, the pitcher alternates throwing pitches with her eyes open and closed.
For the final bucket of balls, the pitcher alternates her focus back and forth between the two
body parts. Success is determined by proper execution of the isolated portion of the skill,
not the outcome of the pitch.
11. See a Strike. This helps pitchers learn how to use mental imagery to perfect pitching
mechanics. The pitcher performs her pitching motion in front of a mirror. After completing
each pitch, the pitcher closes her eyes and imagines herself performing the pitch as if she
is watching herself on video. Repeat 20 to 30 times.
12. Japanese Pitching Drill. The drill is used to develop great pitch control by having the
pitcher throw strikes at varying distances. The drill has a catcher set at a stationary plate.
The plate never moves. The pitcher should begin throwing at a distance 1/2 of her normal
pitching distance. You should have 6-8 distance markers with the first being at her starting
point and the longest being twice her normal pitching distance. The markers should be at
10-foot intervals and in a straight line with the plate. The object of the drill is to develop
control by gradually moving toward and away from the targeted strike zone. The pitcher is
required to throw 1-3 strikes from each marker before moving to the next. The catcher
serves as the umpire. Variations of this drill may be to have 1-3 pitchers working and
competing against each other. The drill teaches them to work fast, concentrate, and
execute a perfect pitch. Make sure your pitchers are in condition for this drill. They will find
that throwing strikes from longer distance requires great mechanics and builds arm
strength. Make sure your players stretch and warm-up first. You may have to reduce the
distance to match this drill to the present strength of your pitching staff.
13. Pitch Tracking. The pitcher is throwing to a catcher as she normally would in pitching
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