Softball Throwing Drills – On One Knee

February 23, 2010 at 11:27 am | Posted in Throwing | Leave a comment
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Purpose: To teach players which parts of the body are instrumental in throwing a softball. ThisĀ  drill shows that softball players should strengthen the whole body during softball conditioning.

Procedure: This drill will need one softball for each pair of players and gloves. Start by pairing up the players. Players form two lines 15 to 20 feet apart. Players in each line should have sufficient space that they don’t interfere with each other. Players kneel on one knee (right if they throw right-handed, left if they throw left-handed) with the lead foot pointed directly at their partner. On the “go” command, the partners throw back and forth. After a few minutes, the coach instructs one of the lines to move back a few steps. The players continue throwing.

One of the most important things to teach young players is that several parts of the body work together to create the throwing movement. Many beginners falsely believe that only a strong arm is needed to throw a softball. Players must learn that their legs and hips are also important components for throwing the softball. By limiting the body parts used during the throwing motion, young players will get a better understanding of what is essential to the whole motion.


The players can do the same drill on both knees to limil the throwing motion to just the upper body. Line up the players side by side and place 5 to 10 cones approximately 30 feet apart from one another in front of the players. See who can knock down the most cones while kneeling.

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