Baseball & Softball Pitching Drills: Mechanics, Control & Velocity
Build confident, effective pitchers with our comprehensive collection of baseball and softball pitching drills. From fundamental mechanics to advanced control work and arm care, these drills develop youth pitchers who throw strikes, protect their arms, and dominate on the mound.
All Pitching Drills
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Showing 9 drills
Arm Speed
Fundamental pitching drill focusing on developing quick arm action and proper arm speed through the release point.
Balance Drill
Pitching drill developing balance at the top of the leg lift and teaching proper sequencing from balance point through delivery.
Balanced Stationary Drill
Pitching drill from a static position teaching proper core engagement and extension without lower body involvement.
Balanced Stationary Drill with Upper Body
Progression of stationary drill adding upper body rotation to develop complete throwing motion from a set position.
Balance Pause Drill
Pitching drill emphasizing balance at the top of the leg lift by holding the position before delivering the pitch.
Break of the Hands Drill
Critical pitching drill teaching proper timing of hand separation, ensuring hands break at the right point in the delivery.
Chair Drill
Advanced pitching drill using a chair to teach proper stride length, direction, and preventing early hip rotation.
Change-Up Catch
Pitching drill focusing on throwing change-ups with same arm speed and mechanics as fastballs, developing deception.
Change-Up Grips
Pitching drill for experimenting with different change-up grips to find which works best for each individual pitcher.
Why Proper Pitching Instruction Is Critical for Youth Players
Pitching is the most important defensive position in baseball and softball—but also the most vulnerable to injury when taught incorrectly. Youth pitching drills must balance skill development with arm health, teaching proper mechanics that create velocity and control while protecting young arms from overuse. The explosion of Tommy John surgeries in youth baseball stems largely from too many pitches, poor mechanics, and year-round throwing without adequate rest.
Effective youth pitching drills break down the complex pitching motion into teachable components: proper grip, balanced stance, leg lift and drive, hip and shoulder separation, arm path, release point, and follow-through. Each element must be learned individually before integration into the full motion. Young pitchers who try to throw hard without proper mechanics inevitably develop compensatory movements that limit velocity and cause injury.
Control separates successful youth pitchers from throwers who can't consistently throw strikes. While velocity matters, the ability to locate pitches in the strike zone matters more at youth levels. Pitching drills that emphasize hitting targets, consistent release points, and proper balance build control. Pitchers who throw strikes force batters to swing at hittable pitches, leading to more outs and shorter innings that preserve pitch counts.
Building Proper Pitching Mechanics Through Progressive Drills
Teaching pitching mechanics requires a systematic progression from simple to complex movements. Start with balance point drills where pitchers lift their leg to the top of their motion and hold this position for 3-5 seconds. This teaches body control and the foundation for the explosive drive toward home plate. Practice balance points repeatedly until pitchers can hold steady without wobbling or falling off-line.
Progress to rocker drills that add the small step back and pivot before the leg lift, creating rhythm without the full throwing motion. Pitchers execute the windup, reach balance point, and step toward the plate without throwing. This builds muscle memory for proper sequencing. Add towel drills where pitchers go through the full motion snapping a towel instead of releasing a ball, emphasizing finish and follow-through without arm strain.
Finally, integrate live throwing from a short distance (30-40 feet initially) focusing on one mechanical element at a time. Start with lower body mechanics—proper stride length, direction toward home, and hip drive. Then add upper body focus—arm path, elbow height, shoulder rotation timing. Video analysis helps pitchers see their mechanics and compare to correct form. Build to full-distance throwing only after mechanics are sound at shorter distances.
Control and Command Drills for Youth Pitchers
Throwing strikes consistently requires practice throwing to specific locations, not just throwing toward the catcher. Target drills using a strike zone mat or painted strike zone build precision. Pitchers aim for specific quadrants—high inside, low outside, middle-middle—rather than just 'somewhere over the plate.' Track success rate and set goals for improvement (start at 60% strikes, work toward 70-75%).
Command drills add intentional ball location beyond just strikes. Set up different targets representing pitching patterns—fastball down and away, followed by breaking ball low. This teaches pitchers to sequence pitches and hit locations in specific counts. More advanced youth pitchers (11U-12U) can practice changing eye level—high strike followed by low strike—to disrupt hitter timing.
Consistency in mechanics produces consistent command. Film pitchers from the side during bullpen sessions, watching for variations in arm slot, stride length, or release point. Even small mechanical inconsistencies cause location problems. Address any mechanical breakdown immediately before it becomes habit. Many control issues stem from inconsistent release points, which can be fixed through repetition of proper mechanics and target work.
Arm Care and Pitch Count Management for Youth Pitchers
Protecting young arms must be every coach's priority. Follow established pitch count guidelines: 8U (50 pitches max), 10U (75 pitches), 12U (85 pitches), with required rest days based on pitch count. Players who pitch should not catch the same day or next day. Track total pitches including warm-up throws, practice bullpens, and games. Violations of these guidelines dramatically increase injury risk.
Every pitching session starts with proper warm-up: dynamic stretches, arm circles, light throwing progressing from 30 feet to full distance over 10-15 minutes. Never allow pitchers to throw maximum effort without thorough warm-up. Post-pitching arm care includes stretching while muscles are warm and possible icing (15 minutes on shoulder and elbow). Some programs prefer active recovery without ice—consult medical professionals for current best practices.
Recognize warning signs of arm fatigue or injury: decreased velocity, loss of command, changes in arm slot, or any pain during throwing. Pain is never normal—shut down immediately and rest. Many youth pitchers hide discomfort to stay in games, leading to serious injuries. Create a culture where reporting arm issues is encouraged and rewarded, not seen as weakness. Building rest periods into annual schedules (3-4 months away from competitive throwing) prevents overuse injuries.
Developing Pitch Repertoire and When to Teach Breaking Balls
Youth pitchers should master the fastball and change-up before adding breaking balls. The fastball with proper four-seam grip provides velocity and can be located to different parts of the strike zone. The circle change-up or three-finger change-up gives pitchers an off-speed option that looks like a fastball initially but arrives slower, disrupting timing. These two pitches alone are sufficient for success through 10U baseball.
Curveballs remain controversial—some medical professionals discourage them before age 12-13, citing elbow stress, while others argue proper mechanics make curveballs safe. The consensus: never teach curveballs before age 11-12, ensure any breaking balls use proper wrist position (not twisting), and strictly monitor pitch counts. Many youth pitchers can dominate with just fastball and change-up, rendering breaking balls unnecessary until higher levels.
For pitchers 12U+ learning curves, emphasize proper mechanics: firm wrist, downward pull like pulling down a window shade, consistent arm speed matching fastball. Practice on flat ground first before throwing from the mound. If any pain develops, eliminate the pitch immediately. The risk-reward calculation for youth breaking balls often favors waiting until physical maturity allows safer execution.
Frequently Asked Questions
What are the best pitching drills for youth baseball beginners?
Start with balance point drills (holding the leg lift position), rocker drills (windup motion without throwing), and short-distance throwing (30-40 feet) focusing on mechanics. Emphasize proper grip, balanced delivery, and consistent release point. Target practice with a strike zone mat builds control. Keep sessions short (20-30 pitches) and focus on one mechanical element at a time. Proper fundamentals matter more than velocity at beginner levels.
At what age should kids start pitching?
Most players begin pitching around age 8-9 in organized baseball. Before this age, focus on general throwing mechanics rather than pitching-specific work. Initial pitching instruction should emphasize proper mechanics over results. Players interested in pitching seriously should begin dedicated pitching practice around age 10, while maintaining position player skills. Specialization in pitching only should wait until high school.
What are safe pitch counts for youth pitchers?
Current USA Baseball guidelines recommend: 8U (50 pitches max per game), 10U (75 pitches), 12U (85 pitches), 14U (95 pitches). Required rest increases with pitch count: 1-20 pitches (no rest required), 21-35 pitches (1 day rest), 36-50 pitches (2 days rest), 51-65 pitches (3 days rest), 66+ pitches (4 days rest). Count all pitches including warm-ups. Never pitch on consecutive days regardless of count.
How can youth pitchers improve control and throw more strikes?
Control improves through consistent mechanics and target practice. Film the delivery to ensure consistent arm slot, stride direction, and release point. Practice throwing to specific strike zone quadrants using targets. Work on balance and timing—rushed mechanics cause wild pitches. Develop a simple, repeatable delivery without excess movement. Most control issues in youth pitchers stem from inconsistent mechanics, not lack of ability.
Should youth pitchers throw curveballs?
Medical opinion varies, but most experts recommend waiting until age 12-13 minimum before introducing curveballs. Younger pitchers (10U and below) should focus on fastball and change-up only. If teaching curves to older youth pitchers, ensure proper mechanics (no twisting wrist), monitor pitch counts closely, and eliminate the pitch immediately if any pain develops. Many successful youth pitchers dominate with just fastball and change-up.
What's the proper way to throw a change-up for youth pitchers?
The circle change-up is safest for youth pitchers. Form a circle with thumb and index finger on the side of the ball, with remaining fingers spread on top. Throw with the same arm speed as a fastball but grip pressure reduces velocity 8-12 mph. The three-finger change-up (holding ball with three fingers instead of two) also works well. Key is maintaining fastball arm speed and release point—deception comes from grip, not slowing arm down.
How often should youth pitchers practice pitching?
Pitching-specific bullpen work should happen 1-2 times per week during the season (in addition to games), with 2-3 days rest between sessions. Each bullpen should be 30-50 pitches maximum focusing on mechanics and targets. Don't throw maximum effort every bullpen—some sessions should be 75-80% intensity working on specific pitches or locations. Include regular throwing (not pitching) on non-bullpen days to maintain arm strength.
What arm care should youth pitchers do to prevent injury?
Arm care includes: proper warm-up before throwing, adherence to pitch count limits, required rest days, post-throwing stretching, and 3-4 months off from competitive pitching annually. Shoulder and core strengthening exercises help when age-appropriate. Never pitch through pain—any arm discomfort requires immediate rest and medical evaluation if persistent. Pitchers should not catch on days they pitch or the day before pitching.
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