Core Training

Pitching Tips: Drills to Speed Up the Transition from 10U to 12U

Most pitchers will participate in each traveling age level for two years. When it comes to 10U, some players will choose to skip over 8U and will participate in 10U for three or more years. It is common for pitchers to hold off on starting their pitching careers in 8U and wait until 10U. The 10U pitching distance is 35 feet, and pitchers will throw with an 11-inch softball. The ball size and pitching distance may seem challenging to first year 10U’s, but by that second season, they will have grown, developed their skills, and will get the hang of it.

There comes a time in every young 10U softball player’s career when the jump to 12U occurs. This is probably the most significant adjustment softball pitchers and players will make as they move through the different age levels. At 12U, the pitching distance moves back five feet to 40 feet, and the ball size moves up to a 12-inch softball.

Some pitchers tend to struggle with one of these extremes over the other. The smaller pitchers will likely have issues with the distance change and will need consistent mechanics and a little extra force behind their pitch to get it over the plate. Pitchers with smaller hands will likely have trouble adjusting to the bigger ball. With any change comes an adjustment period and we call the transition from 10U to 12U a growing year for pitchers.

Below are a few ways to help pitchers make the adjustment from 10U to 12U.

14-inch softball: If your pitcher thought the 12-inch softball was big, wait until she holds onto a 14-inch ball. 14-inch softballs are an awesome tool for pitchers who want to work on perfecting the spin on their pitches and for pitchers making the jump from 10U to 12U. It’s a mind game really if a pitcher can get over the fear and do wrist flicks with a 14-inch softball when she gets the 12U ball back in her hand, it will feel much smaller, similar to the 10U ball. Warm up overhand with the 12U ball, then when the pitcher starts pitching, do wrist flicks and the T drill (stressing perfect form) with the 14-inch ball. 20 reps for each drill will be more than enough, then when the pitcher is ready, switch to the 12-inch ball and resume drills.

Practice Drills: When making a pitching change, whether its ball size or distance, it’s important for softball pitchers to maintain good form and mechanics. The pitchers who struggle with the distance change will need a little more effort to get the ball over the plate, often leading to poor pitching mechanics. It’s critical that pitchers warm up efficiently and consistently that will help keep their form and mechanics together. Working on a power line, wrist flicks, T’s, K’s, kneeling arm circles, and standing arm circles are a great warm-up progression for pitchers. If pitchers can do these drills correctly with the new ball size, it will be more comfortable when they pitch.

Distance Pitching: If your pitcher struggles with the distance change between age levels, incorporate some controlled distance pitching into their practice. Once the pitcher is warm, move the catcher back three to five feet. Encourage the pitcher to use a little more effort from her legs with the push and more arm speed from the arm. Challenge the pitcher to throw five line-drive strikes at her catcher from this distance. Then move the catcher back up to the usual distance and have the pitcher throw with the same amount of effort. When the catcher moves up, it will seem much easier and a much more doable pitching distance for the pitcher. Go through this sequence two or three times with five pitches thrown at each distance.

Change is never easy, especially when it comes to pitching in softball. Pitchers are a rare breed of athletes. Many are perfectionists who want to be in control and who also don’t like change. It’s important that these pitchers understand that everyone else their age will be going through a change too. The pitchers who practice the drills and techniques above will learn how to make the adjustment and overcome the change. If pitching was easy, everyone would do it. The pitchers who work hard and put in the time will overcome any change thrown their way.

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