Basic Softball Overhand Throwing Progression
Throwing is a major piece to the game of softball, and we aren’t talking about pitching. Overhand throws play a critical role to the defensive side of the game. It’s essential for softball players to learn, develop, and practice their overhand throws every time they step onto the field. Any camp or clinic put on at every level is going to start by teaching the attending players proper overhand throwing mechanics. They are critical, and they set players apart.
It is encouraged to always line a softball across the “C” grip when making an overhand throw. The line will show the evidence of the spin and let the player know if she is getting the correct spin on the ball. Proper spin leads to speed behind the throw, makes it easier for a receiver to catch, and it keeps the throwing arm safe. Below is an example of a basic throwing progression that focuses on form as well as making strong and accurate throws and catches at the end.
Wrist Flicks: This drill will allow players to take their time getting the correct “C” grip on the ball and work on warming up the wrist first. Focus on minimal arm movement and stress that most of the spin on the ball will come from the wrist. Line the players who are playing catch up facing each other from about five feet away. Hold the elbow up high and have them spin or flick the ball back and forth to each other.
On One-Knee: The next drill will put players on one knee. Back the players up another five feet from the first drill and have them drop to a knee. The knee that will be in contact with the ground will be the throwing arm knee. This drill is taught a few different ways; some encourage players to face each other, while others teach body positioning to the side so the player can open up the shoulders as they would in a real throw. Start the player’s hands together and then separate. Once a player separates her hands, her elbows should be at shoulder level, and the throwing arm should be higher than the head and facing away from the partner. The front elbow can be bent during this drill, or that arm can be held straight out with the glove pointing at the target. Keep the ball high and pull with the front elbow or glove to make the throw. The follow-through is important and should be to opposite side of the front leg close to the ground.
Standing No Legs: After the first two drills have been mastered, the players can stand up and move back another five feet. This time the players will stand facing each other, squared up, and the legs will not be involved in this drill besides bending in an athletic position. In this drill, the players will do the same thing with the arms as they did on the knee drill. Start with hands together, separate keeping the elbows high, face the ball and the throwing hand away from the partner, and keep it high as the front arm pulls down using the abs to make the throw.
Regular Throws: Once the players complete the first three drills, they can begin their normal throws. Have them keep in mind the proper mechanics covered in the drills they completed to get to this final step. On regular throws, players can begin to add the lower body into the throw. Instead of just making a single step and throw, have the player practice an “in-step” with their throwing arm foot to set up the step with opposite leg and then make the throw. This will help the player build momentum and put a little something behind their throw. Once the players make ten accurate throws each to the chest, back up further and have them do it again. Enforce the importance of good lines being seen on the ball and the proper throwing mechanics. The most significant mistake players make, is practicing throws from too far away and losing their mechanics. It’s up to coaches and teammates to hold players accountable when practicing throwing. Proper mechanics lead to good throws, which will lead to outs on game days.
