150 Fastpitch Softball Pitching Drills - Sport.ca

Miscellaneous Drills
1. Posture Drill. A good drill to reinforce correct posture is for the pitcher to position herself
on both knees at a 45-degree angle to the target. From the two-knees position, she pitches
normally. If her head does not stabilize itself over her body, or if her spine bends in any
direction, she will fall in that direction. As she continues to catch herself with her hands, the
correction will sink in.
2. Posture Drill #2. Another drill to straighten up posture is to get positioned so that the stride
foot will land about three feet in front of a wall or net. She starts with about 50 percent effort
and throws the ball into the net or wall about head high or slightly above. (Use a Flexi-ball
or rubber ball instead of a hard ball for this drill.) If posture is straight up and the pitcher
does not miss the desired target low, the ball will ricochet off the wall or net and fly
backward over her head. A catcher can be positioned behind the pitcher to retrieve balls. If
the pitcher bends forward, she will be unable to perform this drill consistently with any
success.
3. Cool Pose. This drill helps pitchers develop the three C’s (confidence, composure,
competitiveness) by modeling confident behavior during pitching practice. Conduct regular
pitching drills. Instruct the pitchers to exude confidence through body language and by
modeling the three C’s during the drills. Presence in the pitcher’s circle should include good
posture, shoulders back, head high, and eyes focused on the catcher. Don’t allow players
to drag their feet or hang their head. Players should use affirmations to reinforce the
physical elements of body language throughout each drill. Positive affirmations for pitchers
may include “This is a strike,” I’ve got your number,” or :I’m in control.”
4. The Great Escape. This drill enables pitches to practice using a pre-performance routine
that will mentally and physically prepare the pitcher to be more consistent and successful.
Set up a scrimmage by dividing the team in half. Throughout the scrimmage, the pitchers
should perform a pre-performance routine before each pitch. The sample routine denoted
by the acronym ESCAPE includes the following elements:
• Evaluate – evaluate the situation (outs, runners, batter tendencies).
• Signs – read the signs form the catcher.
• Cue – direct attention to a specific cue (the pitch to be thrown).
• Assess – assess you energy level.
• Pitch – throw the pitch.
• Evaluate – evaluate the effectiveness of the previous pitch and repeat the initial
evaluation procedure.
6. Flamingo Drill. This drill is used to improve the pitcher’s balance. Throw a normal pitch
and try to balance on your plant foot only at the end. If there is an imbalance in the pitch,
then the pitcher will fall forward of to the side. After several pitches during this drill the
pitcher will learn to keep her balance. Added benefit is the improvement of using the front
leg. Try not to pivot your pitching side through at the end of this drill.
7. Triangle Drill. This drill will help with balance problems. The pitcher stands at full distance
with push foot on the pitching rubber facing straight ahead at the target. Lift the stride foot
and both arms directly at the target. The stride foot should be at least 1 foot off the
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