How to Create a Smart Softball Throwing Progression in 2020

Most teams’ softball throwing progression is outdated and ineffective. Today, let’s change that.

If you’re a fastpitch coach, you’re probably looking to improve the effectiveness of your practice and pregame routine. But the typical softball throwing progression that I see is little more than outdated drills backed by pseudoscience.

In this article, I’ll show you the throwing drills that belong in every fastpitch softball team’s pregame throwing routine.

Click an item in the table of contents above to skip to that section.

Problems with the Typical Softball Throwing Progression

When I watch softball teams warm up, I often see the same few drills:

• Wrist flicks
• Short, quick throws from 20-30 feet (kind of like hot-potato)
• L-Drills
• Drills with the feet planted

These are all very poor throwing drill choices for softball players. Why? Because they reinforce many of the common problems seen in throwing mechanics, which include:

• A low elbow (the reason many softball players throw with low velocity
• Poor hip rotation (which is a root cause of the low elbow)
• Early opening of the front side (which causes poor velocity, accuracy in addition to adding elbow stress)

Learn more about why to avoid the wrist flick drill in the video below:

Reasons Old Softball Throwing Drills Don’t Work Well

Too many softball throwing drills are stuck in the past and don’t have a clear purpose.

The body wants to use the legs, then the hips, core, upper body and finally the arm to throw at max velocity. As such, teaching young players to move their feet is critical to developing good overhand throwing mechanics.

Though it can be an effective tactic sometimes to keep the feel planted so that one individual piece of the mechanics can be isolated and improved, there is often too much of this in team throwing progressions.

In short, the more players move their feet, the more their body will get in sync with itself, allowing the legs, hips, core and arm to work together to produce the best mechanics…naturally.

What a Good Softball Throwing Progression Looks Like

• 1-2 Drills with stationary feet.
  • These help players feel and work on making mechanical changes without worrying about too many moving body parts.
• 1-2 Drills that use most the body and teach weight shift.
  • These drills should teach good weight transfer and use of the front side.
• 1-2 Drills that are very dynamic, mimicking game-speed and the position the athlete plays.
  • We want to get our players ready to play, so incorporating game footwork and position-specific throws is VERY important.

Where to Learn Different Types of Drills

On my YouTube Channel, Snap Softball, I have a playlist that contains fundamental throwing drills, tips and techniques.

I highly recommend you subscribe to the channel and watch every video in that playlist.

For now, I have curated a few of my favorite drills below:

My Favorite Stationary Drill For Softball Players

The lawnmower drill is a GREAT throwing drill. It improves mechanics by reinforcing a good elbow angle while not forcing the arm to stay stationary like in the traditional L-Drill.

My Favorite Weight-Shift Drill For Softball Throwing Mechanics

My Best Position Drill Video For Coaches & Players

Get My Free Softball Throwing eBook Instantly

Learn more about common softball throwing drills, flaws and tips to improve throwing velocity.

Any player can add 2-4 miles per hour by following the drills outlined, working hard and practicing regularly. And, it’s free.

Want a Made-for-You Softball Throwing Progression?

I’ve created a softball video course called She’s Got a Cannon: Lite Edition. It was built specifically for fastpitch coaches to help their players improve their accuracy and velocity across the diamond.

It’s a pre-made throwing progression that you can use right away, and it includes 40+ videos explaining everything. It was built for teams and coaches, and its a terrific value.

Get a Free Trial of My New Strength Training Program for Softball Players

BONUS – Softball Throwing Velocity Video

If you’re new here, definitely check out the video below that explains the major factors involved in softball throwing speed. There’s a lot more to throwing harder than just throwing mechanics, and I go over them in this very popular YouTube video.

And, if you want a little motivation, check out this great article on motivational quotes on softball.

Softball Throwing Progression FAQ

Got a question? I’ve answered many common ones below in this throwing faq.

How can I improve my softball throwing?

There are five main factors in improving your softball throwing speed:
1. Improve your throwing mechanics.
2. Follow a consistent practice routine that includes throwing drills and fielding drills.
3. Get bigger and stronger using a great, softball-specific strength training program.
4. Improve your conditioning – be in great shape!
5. Focus on arm care exercises that strengthening your throwing arm shoulder, rotator cuff and forearms.

What is the best softball throwing drill?

There isn’t one single best drill, but the best thing a young fastpitch softball player can do is move her feet. Teams should include shuffling–fast–as part of their throwing progression. When players move their feet fast, the rest of their throwing mechanics improve along with it. Beyond that, I’d choose the hop-pause drill from Snap Softball as the next best drill that improves throwing mechanics.

How much should players throw in a pregame throwing progression?

Typically, players will make 35-50 throws in pregame, and this number should be factored in when building a throwing progression. If you select five drills, expect players to complete 5-15 throws for each drill.

How can I improve throwing accuracy in softball?

For players who struggle with their throwing accuracy, coaches should give them opportunities to make tough, athletic throws in practice and pregame. This may mean throwing on the run, with fast feet, while moving to the left and right. This will vary depending on the age of the team and players, but encourage players to work on the tough throws in an environment where it’s okay to fail. Beyond that, a structured, consistent throwing routine will pay off as players improve their accuracy over time. Good mechanics make it easier to throw accurately.

Question? Comment? Leave one below!

Would love to hear from you – leave a comment below!