Baseball & Softball Throwing Drills: Build Arm Strength & Accuracy
Master proper throwing mechanics and build arm strength with our comprehensive collection of baseball and softball throwing drills. From basic mechanics to long toss programs and position-specific work, these drills develop strong, accurate throwers while emphasizing arm care and injury prevention.
All Throwing Drills
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Showing 12 drills
3-Man Relay
Relay drill teaching quick transfers, accurate throws, and communication essential for cut-off and relay situations.
A Drill to Teach Young Athletes Proper Throwing Mechanics
Simplified, effective drill specifically designed to teach proper throwing mechanics to young athletes. Makes complex motion easy to understand and execute.
A Throwing Routine For All Youth Baseball Players
Age-appropriate throwing routine designed specifically for youth players. Builds proper habits while respecting developing arms and bodies.
Baseball Throwing Progression Drills You MUST Be Doing
Essential throwing progression drills that systematically build proper mechanics and arm strength. These drills are fundamental for developing throwing excellence.
Develop The Perfect Throwing Motion - Baseball Throwing Tips
Comprehensive guide to developing ideal throwing motion with specific tips and techniques for each phase. Create consistent, powerful, accurate throws.
How To Stop "Short-Arming" The Ball
Corrective drill to eliminate short-arming tendency and develop full arm extension for increased power and reduced injury risk.
How to Throw a Baseball - Baseball Throwing Mechanics
Comprehensive breakdown of proper baseball throwing mechanics from grip to release. Master the fundamental techniques that create accurate, powerful throws.
One-Knee Throwing Drill
Isolate upper body throwing mechanics by removing lower body, focusing on arm path, shoulder rotation, and proper release point.
Throwing Drill For Those Who Shot Put The Ball Or Lose Power
Corrective throwing drill specifically designed to fix shot-putting motion and restore proper arm extension and power generation.
Throwing Progression for Youth Players
Step-by-step throwing progression designed specifically for youth baseball players. Builds arm strength safely while establishing proper throwing habits.
Top 5 Drills to Add into YOUR Throwing Program
Five essential drills that should be part of every player's throwing development program. Comprehensive approach to building arm strength and accuracy.
Top 7 Throwing Drills For Baseball Players
Seven highly effective throwing drills covering all aspects of arm development from mechanics to strength. Perfect for regular practice integration.
Why Proper Throwing Mechanics Matter in Youth Baseball
Throwing is a fundamental skill that every player on the field must master, yet many youth players develop poor mechanics that limit performance and risk injury. Baseball throwing drills teach the kinetic chain—the sequence of movements from legs through hips, core, shoulders, and finally the arm that generates efficient, powerful throws. Players who throw with 'all arm' not only throw weaker but face higher injury risk from overuse.
Young players need structured throwing instruction from the first day of practice. The proper four-seam grip, balanced stance, proper foot alignment toward the target, hip and shoulder rotation, arm action, and follow-through must all be taught deliberately. Youth baseball throwing drills break down each component, allowing players to master individual elements before combining them into smooth, coordinated throws.
Arm care is equally important as throwing mechanics. Youth arms are still developing, and overuse injuries have increased dramatically in recent years. Every throwing session should start with a proper warm-up progression, gradually increasing distance and intensity. Teaching players to monitor arm fatigue, recognize warning signs, and communicate discomfort prevents injuries that can affect players for years.
Essential Throwing Progression for Youth Players
Every practice begins with a structured throwing progression that warms up arms while reinforcing proper mechanics. Start at short distance (20-30 feet) focusing on grip, wrist snap, and follow-through. Players should finish each throw with their chest over the front knee and throwing hand by the opposite hip. This close-distance work emphasizes arm action and release point without the complication of distance.
Progress to medium distance (40-60 feet) where players add lower body mechanics. Right-handed throwers step with the left foot toward their target, drive hips forward, then shoulders and arm follow. This teaches the proper kinetic chain sequence. Coaches should watch for common mistakes: stepping across the body, early shoulder rotation, or all-arm throwing. Medium-distance work builds the foundation for all position-specific throws.
Long toss (80-150 feet depending on age) builds arm strength and allows players to extend their range. Throws at longer distances naturally require more arc, which is fine—players are building strength and learning to generate power from their legs and core. After reaching maximum distance, players work back to regulation throwing distance with flat, accurate throws. This long toss progression, done 2-3 times per week, significantly improves arm strength over a season.
Position-Specific Throwing Drills for Game Situations
While all players need fundamental throwing mechanics, each position has unique throwing requirements that require specific drills. Infielders need quick releases with accurate throws across different distances. Practice double-play feeds from various fielding positions, turning ground balls into quick throws. Work on bare-hand plays and underhand flips for close-range transfers between infielders.
Outfielders require strong, accurate throws to hit cutoff men and reach bases. The crow-hop footwork is essential—fielding the ball and executing a quick gathering crow-hop that builds momentum toward the target. Practice throwing from different outfield positions to all bases and to cutoff positions. Emphasize chest-high throws that cutoff men can easily handle and redirect if needed.
Catchers have the most specialized throwing needs, requiring quick exchange from glove to throwing hand and accurate throws to second base. Practice receiving and throwing without a runner first, focusing on efficient transfer and short arm action. Add baserunners for game-speed repetitions. Measure pop times (catch to tag at second base) to track improvement. Catcher throwing drills should happen 2-3 times per week with proper rest between sessions to prevent overuse.
Common Throwing Mistakes and Mechanical Corrections
Youth players commonly make several mechanical errors that throwing drills can correct. Short-arming occurs when the elbow stays tight to the body instead of extending back during the throwing motion. This reduces velocity and accuracy. Fix this with 'show the ball to center field' cues that encourage full arm extension back before coming forward. Wall drills where players stand facing a wall 18 inches away force proper arm path around the body.
Stepping across the body is another frequent problem where the front foot lands across the midline instead of toward the target. This causes the upper body to fly open early, reducing accuracy and power. Use a straight line or rope for players to straddle during throwing drills, providing a visual reference for proper foot placement. Some coaches place a cone or bat beside the front foot landing zone to give physical feedback on proper stride direction.
Poor grip is often overlooked but critically important. Many young players grip the ball in their palm rather than on their fingertips with the proper four-seam orientation. Teach the horseshoe grip where the seams form a horseshoe or 'C' shape with space visible between ball and palm. Practice this grip until it becomes automatic. Proper grip improves accuracy, velocity, and the natural backspin on throws.
Arm Care and Injury Prevention for Youth Players
Protecting young arms requires more than just good mechanics—it demands proper pitch counts, rest schedules, and recognition of fatigue warning signs. While throwing drills build strength, overuse causes injury. Follow youth pitching guidelines for innings pitched and required rest. Players who pitch should never catch on the same day or consecutive days. Monitor total throws per week including practice, games, and outside play.
Arm care routines should include pre-throwing warm-up with dynamic stretches, the structured throwing progression described earlier, and post-throwing arm care. After throwing sessions, some programs use ice for 15 minutes while others advocate for active recovery with light movement. Stretching tight areas (particularly the shoulder, forearm, and wrist) helps maintain mobility and reduce injury risk.
Warning signs of arm fatigue or injury include decreased velocity, pain during throwing (not normal muscle fatigue but sharp pain), loss of command, or changes in arm slot. Players showing these symptoms should rest immediately and not 'throw through' pain. Many throwing-related injuries in youth baseball stem from playing year-round without adequate rest periods. Building rest into annual schedules protects arms long-term.
Frequently Asked Questions
What is the proper throwing progression for youth players?
Start every throwing session at 20-30 feet focusing on proper grip and release. Progress to 40-60 feet adding lower body mechanics and proper footwork. Advanced players extend to long toss at 80-120+ feet building arm strength, then work back to regulation distance with flat, accurate throws. Total warm-up should take 10-15 minutes, gradually increasing intensity. Never skip warm-up progression—jumping straight to max-effort throws risks injury.
How can I improve my child's throwing velocity?
Throwing velocity improves through proper mechanics first, then arm strength development. Focus on using the full kinetic chain—legs, hips, core, shoulders, then arm. Long toss programs 2-3 times per week build strength naturally. Age-appropriate strength training focusing on core and legs helps older players (11U+). Proper four-seam grip and wrist snap improve velocity. Most importantly, young players gain velocity naturally as they grow—don't rush development.
What's the correct way to grip a baseball for throwing?
The four-seam grip is standard for most throwing. Place index and middle fingers across the horseshoe seam pattern (the 'C' shape), with fingers slightly apart and on top of the ball. The thumb rests underneath on the smooth leather between seams. Hold the ball in fingertips, not the palm—there should be visible space between the ball and palm. This grip provides natural backspin and the most accurate, consistent throws.
How often should youth players practice long toss?
Long toss should be done 2-3 times per week during the season, never on consecutive days. Younger players (10U and below) may extend to 80-100 feet, while older players can work up to 150+ feet depending on arm strength. Always do long toss after proper warm-up progression. The goal is building arm strength gradually, not maxing out distance every session. Players should never throw in pain or with tired arms.
What are common throwing mistakes in youth baseball?
The most common mistakes include short-arming (elbow staying close to body), stepping across the body instead of toward the target, all-arm throwing without using legs and hips, poor grip (ball in palm), early shoulder rotation, and insufficient follow-through. These issues cause weak, inaccurate throws and increase injury risk. Proper throwing drills focused on mechanics address all these problems systematically through repetition and coaching cues.
How can I tell if my child is throwing with proper mechanics?
Proper mechanics follow a sequence: balanced stance, step toward target with front foot, hip rotation, shoulder rotation, arm comes through, wrist snap, and full follow-through with chest over front knee. The throwing motion should look smooth and connected, not jerky or arm-dominant. Video the throwing motion from the side and front to analyze. Throws should have good velocity for the player's age with natural backspin and accuracy. Consult a qualified coach if unsure.
What arm care should youth players do after throwing?
Post-throwing arm care includes light stretching of shoulders, forearm, and wrist while muscles are warm. Some programs ice the shoulder and elbow for 15 minutes, while others prefer active recovery without ice. Hydration is important. Players should report any arm pain or discomfort immediately. Rest days between throwing sessions allow muscles to recover and adapt. Year-round players need 3-4 months off from competitive throwing annually.
At what age should players start long toss programs?
Players can begin modified long toss around age 9-10, starting at shorter distances (60-80 feet) and focusing on mechanics. As players mature and show proper throwing mechanics, they can gradually extend distance. The emphasis should always be on proper form, not maximum distance. Players under 10 should focus on fundamental throwing mechanics at shorter distances before worrying about long toss for strength building.
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