Softball Throwing Drills – One-Knee Throwing

Purpose: To teach proper overhand softball throwing mechanics and to strengthen the arm.

Procedure: Form two lines of players directly across from each other, around 10 feet apart. The players should be down on one knee, with the glove-side knee up. The player with the ball grips the ball, and starts by bringing the ball down, brushing her thumb across her outer midtigh. At the same time, she points her glove hand toward the target while opening her shoulders. When she brings the ball up behind the body the thrower extends the throwing arm in a line that connects the glove hand (which is extended toward the target), the opened shoulders, and the ball in the throwing hand. Once the ball is behind the body in the straight line described above, the player cocks her wrist and points the ball in the opposite direction of where she is throwing. If the player turns her head to look at her throwing hand she should see the back of her hand. Then the player will bring her arm forward, leading with the elbow. After she releases the ball the player should follow through so that her wrist relaxes after snapping the ball and her arm falls to the opposite hip. Players throw for 2-3 minutes.