Throwing Drill: One-Knee Throwing (Softball)
Fundamental drill isolating arm action by removing the legs. Focus on taking the ball down, out, and up with the elbow above the shoulder.
How to Run This Drill
- Players kneel with throwing-side knee on the ground and glove-side knee up, facing their partner.
- Play catch at a short distance using a four-seam grip.
- Focus on the arm path: take the ball DOWN (out of glove), OUT (away from body), and UP (elbow above shoulder).
- As the ball comes out of the glove, hand should be ON TOP of the ball. As arm comes forward, hand shifts to BEHIND the ball.
- Do not throw hard. This is about mechanics, not velocity.
- Point front shoulder toward target, rotate hips slightly, bring arm forward, release ball with elbow staying above shoulder.
Coaching Points
- Hand on top of ball coming out of glove
- Hand behind ball as arm comes forward
- Elbow stays above shoulder throughout
- Down, out, up arm path
- Do not throw hard - focus on mechanics
- Foundation drill for proper arm action
Quick Actions
At a Glance
Categories
Throwing
Focus Areas
Throwing
Age Groups
7-89-1011-1213-1415-1617-18
Players
2-20 players
Difficulty
beginner
Equipment Needed
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