Pitching is almost always the dominant factor when it comes to winning or losing in fastpitch softball. Many games are decided by 1-0, 2-1 and 3-2 scores, so pitching must be sharp if you are going to keep your team competitive in the game. A good fastball is necessary if you are going to be an effective pitcher. In order to add velocity to your fastball, you can do exercises and drills to strengthen your arms and become a more dominant pitcher.
Step 1
Warm up properly before you practice. Your velocity is controlled by your shoulder and how fast you can swing your arm. The shoulder is controlled by four small muscles that make up the rotator cuff. Do arm circles to keep these muscles functioning well. Stand up and extend your arms out to the sides. Circle your arms forward for 30 seconds, then take a 30-second break and repeat the exercises. Then do the same exercise while rotating your arms in the opposite direction.
Step 2
Throw the softball with a partner and work your way backwards so you play long toss. Start off throwing the ball from a distance of about 50 feet. Do this for about five minutes. Then work your way back until you are throwing from a distance of about 150 feet. This will build up your arm strength and help you throw with more velocity.
Step 3
Use the windmill motion when pitching. The official rules of softball allow pitchers to use the windmill motion to deliver the ball to home plate. Bring your arm over your shoulder and circle it before delivering the ball home. While it takes some practice to get used to throwing with a windmill style, it may add 5 mph or more to your fastball.
Step 4
Practice pitching with a weighted ball. The weighted softball weighs 8 to 12 oz., more than the standard 6.8 oz. After warming up thoroughly and finishing a standard pitching session, throw 15 to 20 pitches with the weighted softball. This will help get your arm stronger and help you develop velocity on your pitches. Don't throw more than 20 pitches or you could strain your arm and shoulder.
Things You'll Need
- Softball
- Weighted softball
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