Throwing Drills

 

Sources: Baseball Factory and Steve Bernhardt, Trent Mongero, Winning Baseball

1. Flipping Ball Drill

Coaching Points

• Space between the palm of the hand and the baseball.
• If they are holding the ball too tightly, the ball may get released late and tract downward. If they hold too lightly, the ball may tract too high or off to the side.
• Need to feel the ball coming off the tips of their fingers (middle finger primarily) as they throw the ball.
• Top fingers finish under the ball to provide the backwards spin.
• Ball rotates backwards so that the seams stay flat.
• Correct throws that have a sideways spin.

Video: Ball Leaving the Hand Drill (Baseball Factory) (2 min) 

Video: Standing Wrist Snaps (Winning Baseball)

2. Figure 8 with Throw Drill

Coaching Points

• Figure 8s are rounded and not jerky.
• Stay balanced with weight centred.
• Shift weight with throwing arm.
• Proper grip.
• Good rotation of ball (i.e., backspin) on throws.
• Accurate throws.

Figure 8 Drill (Baseball Factory) (2 min) 

Video: Kneeling Figure 8 Drill (Winning Baseball)

Video: Standing Figure 8 Drill (Winning Baseball)  

3. Throwing from Knees Drill

Coaching Points

• Proper grip.
• Slight hesitation when ball behind head.
• Stay balanced with weight centred.
• Separation of arms with throwing arm coming down and around.
• Accelerate throw with a good follow-through and finish.
• Shift weight with throwing arm.
• Good rotation of ball (i.e., backspin) on throws.
• Accurate throws.
• Position players: four-seam all the time.
• Pitchers: four-seam, two-seam, change-up.

Video: Arm Path When Throwing (Baseball Factory) (2 min) 

Video: Kneeling Power Position (Winning Baseball)  

4. Standing Power Position Drill – 30 sec

Video: Standing Power Position (Winning Baseball)

5. Tempo Arms Swing Drill – 30 sec

Coaching Points

• Weight is over the back.
• Get over the front.
• Good rhythm and tempo.
• Free and easy, never being a robot.
• Good clean catches every time.
• Goal is to hit each other in the chest area.
• Position players: four-seam all the time.
• Pitchers: four-seam, two-seam, change-up.

Video: Tempo Arms Swing Drill (Winning Baseball)

6. Boxers Drill – 30 sec

Coaching Points:

• Front to back, front to back, load against the back, throw and follow.
• Good clean catches every time.
• Goal is to hit each other in the chest area.
• Get over the front side on follow through.
• Relax ankles. Tight muscles are slow muscles.
• Be athletic.
• Learn to transfer energy through and out front.
• Dominate ball on the catches.
• Position players: four-seam all the time.
• Pitchers: four-seam, two-seam, change-up.

Video: Boxers Drill (Winning Baseball)

7. Jump Backs Drill – 30 sec

Purpose: An over-exaggerated load against the backside.

Coaching Points

• Get over the front side.
• Follow the throw with three to five small steps.
• Position players: four-seam all the time.
• Pitchers: four-seam, two-seam, change-up.

Video: Jump Backs Drill (Winning Baseball)  

8. 180s and 360s Drill – 30 secs each

180 is a spin move to second base. Throwing to a blind target with confidence.

360 is just teaching us how to control our body and throw.

Coaching Points

• Throw and then follow your throw with three to five small steps.

Video: 180s and 360s Drill (Winning Baseball)  

9. Throw on the Run Drill – 2 min

Throwing from different arm angles/slots.

Learning to control the body from different positions.

Coaching Points:

• Walking down the line a few steps to the right and throwing left.
• Follow through steps.
• Hustle back.
• Stay low.

Video: Throw on the Run Drill (Winning Baseball)  

10. Field to Power to Relay Drill – 2 min

Coaching Points:

• Throw and then follow your throw with three to five small steps.
• Ball always starts in glove so need to make a quick transition to four-seam grip.
• Quick feet to get underneath.
• When don’t have enough time to get a good grip then need to add a shuffle.

Video: Field to Power to Relay Drill (Winning Baseball) 350 

11. Back Up to Long Toss Drill – 7 to 10 min

Coaching Points

• Using legs.
• Good direction, staying online.
• Finish out front with good follow through.
• Catch the ball in the air or back up to catch on the long hop.
• Pitcher should work in changeups to get a feel for the pitch.

Video: Back Up to Long Toss Drill (Winning Baseball) 

12. Base Distance Throw Drill – 1 min

Use after throwing long toss.

Helps them work on finding their release point and letting go and throwing hard.

Coaching Points:

• 80 to 90 percent effort.
• Accuracy is a key here.
• Follow ball into the glove.
• Pitcher should work in changeups to get a feel for the pitch.

Video: Base Distance Throw Drill (Winning Baseball)  

13. Quick Feet, Quick Release Drill – 3 x 20 secs

Teaches quick feet and quick release.

Coaching Points:

• Stay low with wide stance.
• Quick arm action (i.e., no time for full circle).
• Throwing hand stays close to glove.

Video: Quick Feet Quick Release Drill (Winning Baseball)