Fast-pitch softball is a sport dominated by pitching. Top pitchers throw the ball at speeds approaching 70 miles per hour from a distance of 43 to 46 feet. That's about the same as a 90-mph fastball in baseball. Pitchers also throw drop balls, rise balls and change of pace pitches. The key to becoming a strong pitcher in softball, however, is having a great fastball. Learning how to throw harder is a matter of conditioning, technique, practice and getting stronger.
Step 1
Play long toss every day at practice. The normal distance for most non-pitchers to throw from is 50 to 60 feet. However, pitchers need to build arm strength. To do this, throw from a distance of 90 to 100 feet for about 15 minutes every day at the start of practice. This will build overall arm strength.
Step 2
Put one knee on the ground and put your other knee up in the air. Rest your pitching arm on your thigh and your wrist just above your knee. Take a softball in your hand in the fastball grip and flip the ball straight up in the air. Catch it as it comes down and continue to flip the ball. This will build arm strength and help you throw the ball with more speed.
Step 3
Run regularly in the outfield at least every other day. The power behind your pitching motion will come from your legs, hips and glutes. Running will help increase your strength and pitching power. Developing a powerful running stride will also help you develop a powerful pitching stride on the mound.
Step 4
Hold the ball with the correct grip. Most pitchers will have varying stances, deliveries and arm angles. However, the grip is almost always the same. Put three fingers underneath the ball and put your thumb on top of the ball. There should be about a 1/4-inch gap between the web of your hand and the ball.
Step 5
Snap your wrist when you let the ball go. You will be throwing with a windmill motion, but to get maximum speed you will need to snap your wrist as you let go of the ball. If you are a right-handed pitcher, you will take a long step with your left leg. As your left foot hits the ground, snap your wrist and deliver the ball to home plate. This technique will allow you to get maximum speed.
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