Watching competitive softball games, you might notice the infielders and outfielders can throw the ball with velocity as they target speedy runners. In addition, you might notice these players use footwork and a certain throwing motion that contributes to the velocity of a throw. Physics tell us a ball must spin through the air to achieve maximum velocity. You make your throwing arm stronger and improve accuracy with exercises that add strength using the correct grip, throwing motion and release.
Weighted Ball
Step 1
Refer to a softball training chart for the recommended weight of training ball for your age group. Typically, players ages 15 to 17 should use a 10-ounce training ball. Ages 18 and older should use a 12-ounce ball.
Step 2
Stand 10 paces from a target, such as a backstop or a block wall.
Step 3
Throw the weighted ball as hard as possible the first time. Throw it easily the second time. Alternate hard and easy throws until your arm is tired. Repeat the weighted-ball training on alternate days to allow your throwing muscles to rest and develop strength.
Distance Throws
Step 1
Stand 40 paces from a teammate who is wearing a softball glove. Grip the softball with three fingers across the one of the seams and your thumb against the opposite side of the ball.
Step 2
Take several short steps toward the target as you cock your throwing arm. Extend your glove-hand toward the teammate.
Step 3
Gauge your steps. Plant your front foot directly in line with the teammate. Throw the softball as hard as you can with an overhand delivery.
Step 4
Release the ball by pointing the three fingers of your throwing hand at the teammate as you bring your glove-hand down and back in a swimming motion. Make long-distance throws 20 to 30 times twice a week to augment the weighted-ball training.
Tips and Warnings
- Always warm up by throwing easily for five minutes before throwing hard. Learn how to release the ball off your fingertips to add spin and improve your accuracy.
- Pitchers should consult a qualified trainer who understands the proper mechanics of delivering a softball underhand.
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