A softball pitcher can do many exercises to improve her pitching effectiveness. Wrist exercises are important for developing more speed and action on the ball. Some exercises are sport-specific, while others can be done in the gym and will help anyone increase strength and flexibility.
Weighted Ball
The standard softball weighs six ounces. By training with an overweight ball--12 ounces--you can build strength in the hand and wrist, which will allow you to throw the ball harder in game situations. It's important to limit your throwing with an overweight ball. Throwing 15 to 20 pitches with the heavier ball is enough to help you increase your power. Throwing more than that will cause you to risk wrist, elbow and shoulder problems.
Wrist Curls
Do curls while working out at the gym to build strength and flexibility in your wrists. Use light weights--5 to 7 pounds--so you don't strain your wrist. Take the weight and put it in your pitching hand. Rest your forearm on your upper leg so your wrist is about 10 to 12 inches in front of your knee. Slowly curl your wrist up and hold the curl for three seconds. Return it to the starting position. Do this 15 times, take a one-minute break and repeat the set.
Wrist Snap
This is done with the softball and a partner who will serve as your catcher. Stand about 15 to 20 feet away from the catcher with the ball at your side. Deliver the ball to the catcher without a windup. Just snap your wrist forward when the ball is at thigh level. This will increase wrist flexibility and create muscle memory. The key is to have your wrist at your side when you start and just snap it forward on delivery.
Chin-Ups With Towels
Building stronger wrists will help hitters as well as pitchers in softball. Doing chin-ups will help you get stronger in the wrists and hands. Your strength level can go up significantly when doing the chin-ups by grasping two towels. To do this, put two towels over the top of the chin-up bar. They should be at shoulder width apart. Instead of grasping the bar, grab the towels. Pull your chin up to bar height. Try to do this five to 10 times. This will build explosive wrist strength for hitting and pitching.
Rubber Ball Squeezing
Take a rubber ball that is the size of a tennis ball. Squeeze it in your throwing hand 10 times, compressing it for about two seconds. Switch to your non-throwing hand and squeeze it 10 more times. Take a 30-second break and repeat the set. Do this three or four times per day in the off season to build strength in your hands and wrists.
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