Throwing
Nose, Toes, and Throws
For beginning players, it is helpful to use a rhyme to help the players remember the proper
throwing motion. Say "Nose, Toes and Throws" as they practice throwing. "Nose" is for
looking at the target before throwing. "Toes" is for stepping toward the target with their
glove-side foot and "Throws" is for throwing the ball. It works! Have them begin their
throwing motion with their glove-side shoulder facing the target to force them to turn their
shoulders as they throw.
Why Building Good Technique Is Important
1. By learning the proper throwing techniques, players can achieve their best velocity and accuracy
while reducing the risk of injury to their arm and body.
2. Learning the proper throwing techniques when young, allows a player's muscles and mind to
develop the correct memory. Proper throwing can therefore become a good habit that will stay
with players throughout their playing lives.
Getting Ready to Throw
1. Proper throwing starts with conditioning activities well before the ball season begins.
2. Stretching and warming-up the entire body, as well as the shoulders and arms, is necessary before
actually starting to throw. "Warm-up to throw; don't throw to warm-up", as stated by the
American Sports Medicine Institute.
3. Start throwing slowly, over a short distance. Gradually lengthen the distance and increase
velocity. This warm-up period will vary with the individual, but will be typically 10-20 minutes.
Some Proper Throwing Techniques
1. Plant the back foot, on the side of your throwing arm, and step with the front foot toward the
receiver.
2. As you step, turn the shoulder of your gloved hand also toward the receiver.
3. Reach down and back for power, keeping your hand on top of the ball palm down.
4. Extend the arm of the gloved hand forward, for balance, generally with the elbow somewhat bent.
5. Keep your eyes on the target as you "come almost over the top" with the ball. Sidearm throws
are sometimes necessary in game situations, but maximum velocity and accuracy can be achieved
with an overhand throwing motion. Let this be your natural motion.
6. Release the ball out in front of your body after your arm passes your head.
7. Follow through with your arm and body -- do not let your throwing side stay back.
8. Your arm follow-through will be a smooth arc down and across to the opposite side of your body to
allow your arm to slow down after releasing the ball.
9. The entire throwing motion should be smooth, not herky-jerky.
10. Start off slowly until the entire process becomes natural and comfortable.
Perfecting Your Technique
1. Work on receiving the ball coming to you on either side, high or low.
2. Get into your throwing position as you are receiving the ball.
3. To be best prepared to make a quick throw, catch the ball with both hands so that the ball can be
transferred easily to your throwing hand.
4. Get your body moving as you receive the ball so that your step toward the receiver is a natural
part of making the catch. A short hop or "crow-step" will give your body momentum to make the
throw.
5. Try to get set before throwing. Avoid throwing off balance unless it is the only way to make the
play quickly.
6. Practice getting rid of the ball quickly -- infielders to get a fast runner, and outfielders to nail the
runner tagging-up or stretching a hit. Imagine various game situations as you toss and practice.
Three Things That Make a Good Ballplayer
1. Practice
2. Practice
3. Practice
Coaches can work side by side with their young player. The coach is able to look at the player from all angles and give the player
immediate feedback and instruction.
Proper Throwing Technique - All Players
1.
2.
3.
Plant your back foot, the one on the same side as your throwing arm - and stride with your front foot toward the target.
As you stride forward, turn your glove-side shoulder toward your target.
Reaching slightly down and back to achieve more power, keep your hand on top of the ball with your palm facing down
toward the ground
4. Extend your gloved arm forward - for balance keeping - with your elbow slightly bent.
5. Come over the top with the ball - always keeping your eye on the target.
6. Release the ball out in front of your body into the air to your target
7. Follow through with your arm and body.
8. Your follow through should be a smooth downward arc across and to the opposite side of your body. This will allow your arm
to slow down after releasing the baseball.
9. Start slowly and repeat the entire process until it becomes comfortable and second-nature to you.
10. Properly training will build muscle memory that will increase your throwing accuracy and will stay with you throughout your
baseball career.
Teaching Young Players To Use Their Wrist
1.
2.
3.
4.
Plant your back foot - the one on the same side as your throwing arm - and stride with your front foot toward the target.
As you stride forward, turn your glove-side shoulder toward your target.
As you are making the throw, you or your coach should make certain that you have your arm bent at the elbow with your
forearm vertical.
Keeping the arm in this position, practice throwing with just the wrist and fingers.
Purpose: Ensuring the wrist is used as part of the throwing motion. Using the wrist and fingers is essential in accuracy and strength of
throw.
Pitchers
Proper Release Point
1.
2.
3.
4.
5.
6.
7.
8.
9.
Work from the windup or stretch.
Plant your back foot, on the side of your throwing arm, and stride with the front foot toward the target.
As you stride forward, turn your glove side shoulder toward your target.
Reaching slightly down and back to achieve more power keep your hand on top of the ball with your palm down.
Extend your gloved arm forward, for balance keeping, your elbow slightly bent.
Come over the top with the ball. Always keeping your eye on the target.
Release the ball out in front of your body into the air to your target.
Follow through with your arm and body.
Your follow through should be a smooth downward arc across and to the opposite side of your body. This will allow your arm
to slow down after releasing the ball.
10. Start slowly and repeat the entire process until it becomes comfortable and second nature.
11. Properly training will build muscle memory that will increase your throwing accuracy.
Catchers
Cross Drill (Pop Time to 2nd Base)
Purpose: Develop proper throwing mechanics while improving your footwork to increase accuracy and quickness on throws to second
base.
Procedure: Draw a large "T" on the ground or on the rug if you are indoors. Using the proper ready position, begin with your feet on
the top of the "T" - the line that runs left to right. This is the line that runs perpendicular to the pitcher. Both of your feet should be in
contact with this line, with your left foot slightly in front of the right (for right-handed ballplayers). Using the jab step or replacement
method of throwing, stay low and make a throw down to 2nd base. Stop in the arm-cocked position and check your feet alignment.
Both of your feet should be on the vertical line - the line that runs straight toward the mound. If they aren't, you are out of position. Try
again and make an adjustment. Be sure you are not off-balance. Repeat the drill until both of your feet end up on the vertical line. You
may also try this drill using the rock-and-throw method... but you should start with your plant foot on the intersection of the two lines of
the "T". This is the PERFECT do-it-alone training drill to help you improve your throwing mechanics.
Tips:
1. Work on getting faster each time you do it.
Cross Drill (Pop Time to 3rd Base)
Purpose: Develop proper throwing mechanics while improving your footwork to increase accuracy and quickness on throws to third
base. This sets you up so that your momentum is directed toward third. The proper mechanics will give the catcher an unobstructed
throw to third.
Procedure: The catcher should have a stance that is in the secondary receiving position - with your feet slightly wider apart. Heels
should be touching the ground with toes pointed up the foul lines. Catcher should come up out of your crouch so your thighs are parallel
to the ground; coming out of the deep crouch. When throwing down to third you must clear the batter. Catcher should use the toe-toheel slide step (right foot) to the left. In order to achieve the proper angle, the drop step with the right foot should be deeper - very close
to the right back edge of the plate. The toes of your right foot are pointed toward the first base foul line. Then turn your hips, step
forward with your left foot and drive toward third base.
Tips:
1. Work on doing it correctly each and every time.
2. Work on getting faster each time you do it.
Infielders
Underhand Toss (Flip Throw to 2nd Base)
Purpose: To develop proper technique of underhand toss on balls that are fielded too close to the base to make an overhand throw.
Procedure:
1. You practice running toward the player you intend to toss the ball to.
2. You practice making a quick - but hard - underhand toss toward the guy covering second base. Visualize and aim your toss to the
center of his chest.
3. Practice the follow through with your hand being extended high and straight at the other infielder. Your arm should end up at eye
level.
4. This drill can be done from both sides of the field - short to 2nd or 2nd to short.
5. It can also be performed by the pitcher practicing fielding a bunt and flipping it to the first baseman.
This flip drill can be performed alone or with other players.
THROWING & CATCHING IS THE NAME OF THE GAME.
If you can't do it well, you can't play hardball. It is not a coincidence that the best players we see on our level are the ones with the best
throwing and catching skills. NOW is the time to develop these skills. If a player hasn't developed proper throwing mechanics and
catching skills by the time they're finished with Little League (age 11-12), chances are remote they ever will.
There is no secret formula! It is repetition of proper form...and practice, practice, practice. It will cost you NO money, requires NO fancy
equipment and all you need to do is put in the time and effort to "play catch."
Unfortunately, all too often pracice becomes an arduous time-consuming task; viewed by the kids as ALL WORK and NO PLAY! But it's
no big secret that the kids appreciation of baseball, as well as their ability to enjoy playing the game, seems to grow proportionately with
their ability to compete.
I Know, I Know. It's Boring!
(See Drills below for fun & challenging variations.)
This is the single most important activity you, as an adult, can do to enhance their baseball abilities. Playing catch properly teaches and
reinforces two of the most important aspects of the game: catching the ball & throwing the ball.
Always have your player move toward the ball and try to catch it in the center of the body with two hands. There are many players who
still possess a real fear of the baseball. Going to the ball and becoming confident in their ability to catch the ball is the only way to
overcome this fear. The obvious benefit of catching with 2 hands is the prevention of the ball popping out of the glove. Another important
benefit of catching with 2 hands is the quick transition of the ball from the glove to the throwing hand. Another key element in playing
catch is "Fingers Up, Fingers Down," depending on whether the ball is above or below the belly button. Discourage "slapping" at the low
ball with the fingers up. Throw them line drives, ground balls, pop ups, short hops, etc. Have them get low on ground balls. Get that head
down. Look for the button on top of their hats as they field grounders. (You should be able to see it when they are doing it properly.)
THROWING THE BALL: Be sure to always have players stretch their arms. DON'T let them pick up a ball until their arm is warm. When
throwing the ball, get those front (glove) shoulders pointing straight at the the target. Step toward the target when throwing the ball, and
follow through. Get those arms bent at the elbow, up above the shoulder, when throwing the ball ("Down, Back & Up"). (Coaching Cue:
Thumb to the Thigh, Knuckles to the Sky.) Elbow comes through first followed by hand and ball, fingers on top of the ball. Use the 4seam grip. Follow through on your throws by bringing the Throwing Side Hip around on your follow through. In throwing, work on keeping
the throwing elbow UP. Don't sling it, push it or side-arm it. Throwing "over the top" increases strength, velocity and accuracy. It also
protects the arm from injury.
Drills
LONG TOSS:
This is a great way to develop arm strength and it helps lengthen a players' arm. This is especially
useful for players who "push" the ball in their throwing motion.
Start the players at 30 feet apart and gradually have them back up, eventually getting to 75 80 feet.
Be sure your players aren't straining to throw. Have them utilize the "crow hop."
QUICK HANDS:
Separate players into pairs. Place them 30 40 feet apart. (You should now have 2 lines of players.)
Create a race to see which pair can successfully throw and catch the most times in a 30-second
period. If a ball is thrown away or dropped, they must go back to zero!
RUNNING BASES:
Put a fielder at both first and second base. Put helmets on your runners. Let the kids just run wild
between 1st & 2nd base. Tell your fielders to get as many outs as they can in a 1-minute period.
This is a fun game for both runners and fielders alike, as the fielders must learn to both throw and
catch "under pressure" at a fast pace. They really need to be able to catch and throw the ball very
quickly. They will also have to throw accurately. They will be forced to learn how to apply fast tags.
They will start to understand the do's and don'ts of rundowns. This is a great learning game that
happens to be a lot of fun.
T-Ball Throwing Drill
Give your players a target. When there’s something to throw the ball at, they tend to try harder.
The one lesson I did get to stick was: when throwing, step with the glove-side foot. Trying to step with
the throwing-hand side leaves them off balance. Step with the glove side foot, good balance, a much
better throw. And “glove side foot” is easy to understand even for kids who don’t really get “right” and
“left” yet.
High Five Drill
Have your player put the balls of his feet on a line with his feet spread shoulder wide. For orientation
we are going to pretend this is the first base line. If the player is right handed, have his right hand
toward first base and his left hand toward home. Shoulders should be aligned with the base line. You
(the parent or helper) stand on the home base side of the player with your feet straddling the first
base line. Hold the player’s glove (left) hand in your right hand. Make sure the player’s left elbow is
shoulder high, his glove hand is shoulder high or higher, and that his front (left) arm is only slightly
bent, with the elbow pointed straight down the first base line. Hold your left hand up about as far in
front of your body as your right hand, but about 18 inches higher and about 12 inches to your left.
This is where the ball should be released. Have the player’s right (throwing) arm in the high cocked
position, with the elbow shoulder high or higher and the forearm vertical: his arm should be in an “L”
shape, bent at the elbow. The palm should be facing first base. If the player were to look back at his
throwing hand, he would see the back of his fingers. Have player take a small step towards home
base with his left foot while pushing his left hand against your right hand. Have him twist his hips
towards you (the hips square towards the target) while pretending to squish a bug with the ball of his
right foot as his right hand moves forward to slap your left hand. The slapping of hands should occur
further in front than the player’s head and off to his right side. This is where the ball should be
released on a throw.
King Of The Hill Drill
Divide the team into two groups. A coach goes with each group and serves as the “hitter.” Players do
not use gloves in this game. The reason that gloves are not used is to force players to field the ball
with two hands, rather than just using the glove and fielding the ball with one hand. The game is
basically “pepper”. The coach “hits” a ball towards the fielders and one fielder tries to field the ball. A
successful fielder stays in place; a fielder making an error moves to the LEFT end of the line. After
the ball is fielded or retrieved a player tosses it softly underhand to the coach to hit, just as in pepper.
The game goes on for a minute or two. When time is up the player on the RIGHT end of the line is the
“King of the Hill,” or winner. The coach should make an attempt to hit towards every player both for
practice and to keep the contest fair. To make the game more interesting, play one contest for a
couple of minutes. Then take the half of the players from the RIGHT end of each line into a “winners”
game and the players from the LEFT half of each group into a “consolation” game. Then play another
round and the winner of the “winners” game will be the undisputed “King of the Hill” for the practice.
Beat The Ball Drill
Set up the defense and a hitter gets one soft toss from plate to put the ball in play, the harder the
better, no bunting. It is the job of the defense to field it and throw to first, second, third, and home
plate in succession before the runner gets around the bases. Fouls are outs. The way it develops is
the kids try to hit liners where no defender stands, placing their hits and run like crazy….meanwhile,
the defense is incredibly efficient at getting the ball in and throwing around the horn. The kids not
playing a base all communicate and line themselves up in a good backup position in case of a bad
throw…but to get an out each base must be tagged while in possession of the ball before the next
base can be thrown to. A lot of outs can be made with clean throws, but one bad throw in the process
usually makes it able for batter to score. If the runner scores the entire defense for the play must drop
for 5 pushups and if the batter is out he must do 5. Keep a kid on deck to make it go smoothly and
rotate the kids in the field to let everyone ‘play a base’.
Throwing Footwork Drills
1) Catcher with ball.
The catcher starts out with the ball in their glove. Coach will be in front of the catcher. The coach will
instruct the catcher to use either load and throw or jump pivot. The catcher will execute the footwork
and throw to a partner. Make sure to work both methods of throwing footwork.
2) One knee partner/coach toss.
Catcher at home plate. Partner or coach a few feet in front on one knee. Partner or coach will toss
ball to catcher who is already in their stance. The catcher will catch the ball and execute proper
throwing footwork and throw to another partner. Being on one knee and tossing the ball will allow the
partner or coach to put the ball exactly where they want to work. Also, this will assist the catcher in
working on both types of throwing footwork.
3) Medium/Full toss.
Coach will stand half-way or on the mound and throw pitches to the catcher who has already
assumed their stance. The catcher will execute footwork determined by the pitch and throw to a
partner behind the coach.