I like to start each pitching practice with the players playing the 3-ball game. I got this game from ASU Head Softball Coach Linda Wells. One player has one ball, the other player has 2 balls. The one with two balls throws a pitch to the other, the receiving player must throw a pitch to the first. These "pitches" are not thrown from the pitching stance. They are "walk-ins", meaning that they are thrown while walking into the pitch. When done correctly, each pitcher can throw 50 pitches in a very short time. The reason for this is that the pitcher is not waiting for a ball to be thrown to her. She always has one in her hand.

After warming up with 3 ball we go directly to the tempo drills.

First we throw 8 balls into a net concentrating on wrist snap. During this drill, the player snaps her wrist as quickly and violently as possible.

Next we throw 8 balls concentrating on arm speed.

Next is stride. I like for the players to make a mark in the dirt for her stride on the first pitch and then try to beat her mark.

After that, we do one I call "Reach For The Sky". It is done with both feet together. The pitcher throws 8 pitches concentrating on reaching for the sky at the very top of the windmill. This emphasizes the full arm extension.

Finally we put the whole thing together and throw 8 balls incorporating all the drills above.

In between each of these drills, I have the pitchers do weights with a 9 pound dumbbell. First arm curls. Next are butterflies, then wrist curls isolating just the wrist.

LONG TOSS
This drill can be done either with a catcher or against a backstop. The pitcher takes a bucket of balls and moves to a point just behind pitcher's rubber. Pitch a ball that crosses over the plate. If it crosses the plate, move back 5 feet and toss another one. Continue moving back and increasing the arc of the pitch until you cannot get it across the plate anymore. Then move back to the last successful toss and toss 3 more. Measure your distance and next workout, try to beat the mark.

We use this at EVERY practice!!

The aforementioned speed drill also works for accuracy, while building arm strength. I have my pitchers pitch from approximately 20 feet, 10 balls. Then I have them move in ten foot increments back until they are throwing from as far back as 60 feet.

Once we have maxed out the "comfortable accurate distance" for the drill, I have them move to the rubber, and throw 20-50 hard pitches. I find that combining the short and long distances works on two things at the same time, arm strength (speed) and accuracy.

MOVEMENT DRILLS
To work on movement pitches, I have my pitchers stand in a line a short distance from me in a power position (stride taken) and softly toss the ball using the proper rotation for peel drop, roll drop, and rise ball. While doing this, emphasize the proper weight distribution. This is the most important aspect of throwing a breaking pitch. For drop balls, the weight must be on the front foot at release. For rise balls, the weight must be on the trail foot and release must be against a firm and resistant front foot.

After 10 to 15 pitches from this distance, we move back to about 25 feet and throw at about 50% speed. We throw 10 to 15 pitches at this distance.

Finally we move to the regulation distance and throw 10 to 15 pitches at full speed. Make sure that at each distance, the rotation and weight distribution is correct. If not, correct it immediately, before moving on to the next distance. At first, do not be concerned with accuracy. This will come with reps.

After all these pitches have been thrown, I have the pitchers throw peel drop, roll drop, change-up, fastball and rise ball in that order to feel the difference in pitches.

Finally I give the pitchers 10 pitches to hit 8 spots. I hold my glove at a certain location and the pitch has to hit it without moving the glove. If they hit these locations in the 10 pitches or less, they are done, if not, they must go to the end of the line and try again. Peer pressure works wonders here. I have the pitchers throw over hand again to cool down once practice is done.

CURVE DRILLS
As far as drills for a curve the most useful is having the pitcher throw from the slingshot position. Concentrating on the proper position of the hand at the hip. Instead of the ball facing the batter when it is at the hip, the hand should be palm up to the sky and the ball laying in the hand so if you were to stop the motion the ball would stay in the hand. Once the pitcher starts her push off the rubber she should concentrate on bringing the hand around with the hip and peeling the ball off the side of the hand. The forefinger (the middle one) will be along the seam and the index finger under the forefinger ( basically the same grip as the rise). The forefinger will peel the ball off sideways by using the seam, in effect spinning the ball . Be careful not to get under the ball that will cause it to rise. As far as in and out all you can do is try different release points , the more a pitcher throws the more comfortable and accurate she will become Thanks again,

ACCURACY
The only true way to get accuracy is to have the pitcher throw pitches, pitches and more pitches. She has to throw 100 to 150 pitches every night, PERIOD!! If she is not willing to sacrifice this time and effort, find another pitcher. Enough said here!!

Ok that was a bit harsh. I use an inflatable toy in pitching practice a lot. The one I use is an inflatable Mickey Mouse. It is the kind with sand in the bottom of it so it stays upright. If the ball hits it (which with young players is often) the ball drops straight down and does not deflect to the catcher (me). I set Mickey in the batters box and call for inside drop balls (peel drop) and inside fastballs.

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