Baseball Throwing Drills for Coaches
As a baseball coach, you know that hitting and fielding are crucial skills. However, you may be overlooking one of the most essential elements of conditioning: throwing practice. Developing a strong, accurate throwing arm is fundamental to youth baseball player success on the diamond. Whether they're a pitcher, infielder, or outfielder, honing throwing technique will elevate overall performance and reduce risk of injury. On this page, you'll discover why dedicating time to throwing drills is non-negotiable for serious players. From building arm strength to improving accuracy, you'll learn how consistent throwing practice can transform your game and make you a more valuable asset to your team.
The Mechanics of a Perfect Throw
To excel in baseball practice, focus on these key elements:
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Grip: Hold the ball with fingertips, not the palm, for better control.
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Footwork: Align the body towards the target for accuracy and power.
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Arm motion: Use a fluid, over-the-top motion to generate speed and reduce strain.
RELAY DRILL
Improve the ability to field or catch a ball and relay it to a target. This drill typically focuses on outfielders chasing down a fly ball or ground ball and throwing that ball back to a cut-off fielder (usually the shortstop or second baseman).
To set up this drill, players space themselves 50-60 feet apart in a line of three or more. Typically two lines are made single file with the players spread out in a long line.
Thrower 1 relays the ball to Thrower 2. Thrower 2 works on moving feet into the proper position to relay the ball to thrower 3, thrower three, turn and throw to player 4, and so on. When the ball reaches the end of the line, the drill goes in reverse order.
To make this drill fun, you can create two teams, each in a line. The winning team throws down and back two or more times. Another variation of this drill is to throw ground balls to the next player down the line and back.
AROUND THE HORN DRILL
Improve the infielders' ability to throw consistently with accuracy between the bases. Over the years, I have coached many teams, especially the younger ones, who have a hard time simply throwing from 2nd to 1st, for example.
To set up this drill, players stand in a line at each base 1ST, 2ND, 3RD and Home. One at a time, the catcher throws the player at first base, the first baseman throws to the player at second, the player at second throws the player at third, and the player at third throws the player at home. After each player throws at each base, the next player in line steps up to the base for the next time the ball comes around.
To make this drill fun, challenge the team to see how many times they can make the ball go around without dropping it. Another modification is to take the time for the ball to leave and return to the catcher, challenging the team to beat their best times.
RUNDOWN PICKLE DRILL
To improve throwing accuracy and communication during rundown plays. Base runners are on first and third. Position players are behind each base. Players at first and third have a baseball ready to throw.
Players should also try to run a runner back toward the base from which the runner started. The player receiving the throw must be on the throwing side of the player making the throw. Players call for the ball by yelling, "Throw!" They keep the ball in a throwing position, not in their glove. They follow their throws to get in line at the next base.
Variation to this drill, have the outfielders and pitchers practice running to the correct base to be ready for the next throw when the runner turns around to go the opposite direction.
CATCHERS THROWING DRILL
Catchers, throwing to bases from home at the youth sports level is very challenging. They are wearing all that encumbering gear, have to catch the ball cleanly, navigate around the batter, and then make the throw.
To set up this drill, position the catcher at home plate and have the catcher work on throwing from home to all three bases to infield players. The ball starts at home plate and is thrown to any base. The second throw should be to another base. Have catchers make more than 20 throws to each base each time this drill is practiced.
PICKOFF DRILL
I have won tournament games walking off the field with teams that practice and become efficient at pick-offs. When used at the right moment, pickoffs can catch young players off guard for that desperate out that is needed to end an inning or game.
To set up this drill, four pitchers were placed on the dirt part of the mound, each in a stretch position facing a different base, as if that base were home plate. Each pitcher's back shoulder points to a coach standing on the rubber—position one pitcher at each base and home plate. One runner is at each base, simulating a lead-off first base.
When the coach calls "Pick" or your team's code word for pick-off, each pitcher throws to their designated first base or home plate.
Another variation of this drill is to position all the players as usual on the field and have the catcher send signs to the pitcher on which base to throw a pick with hand signals. Have the pitcher on the mound, read the sign from the catcher, and then practice throwing pick-offs to the designed base from the catcher's sign.
LONG TOSS DRILL
Throwing long distances can be a challenge for all youth baseball players without consistent practice to increase throwing distance. Long toss drills increase arm strength, velocity, throwing distance, and accuracy.
To set up this drill, have two lines at Short Stop and Second Base. Have each player complete the short toss to the opposite fielder when trying to make a play at second. After the throw, each player goes to the opposite line. After all the players have gone through the line several times, stop the drill and move cones out to further the distance. Keep doing this until you increase the distance from the short SS to 2ND toss to a long throw from 3rd to 1st, then from left to right field.
Partners pair off and start 50 feet apart in another drill setup, throwing to each other. Then, extend that distance to 60 feet, 70 feet, and 100 feet.
Accuracy-Focused Exercises
Precision is just as important as power in baseball practice. Set up targets at various distances and practice hitting them consistently. This could involve throwing at specific spots on a fence or using specialized target nets. Vary their throws between fastballs, breaking balls, and off-speed pitches to simulate game situations.
Rapid-Fire Drills
To improve arm quickness and recovery, incorporate rapid-fire throwing into your baseball practice throwing routines. This involves making multiple quick throws in succession, either to a partner or against a wall. This drill enhances your ability to field and throw quickly, a vital skill for infielders. Remember, proper form is crucial even when throwing rapidly to prevent injury and maximize the benefits of these baseball drills.
Conclusion
In conclusion, practicing throwing is a fundamental and essential aspect of baseball conditioning you cannot afford to neglect. By dedicating time to refining throwing technique, you'll build player arm strength, improve accuracy, and enhance overall performance on the field. Remember that consistent practice is key to developing muscle memory and maintaining peak form throughout the season. As you continue to hone throwing skills, you'll notice improvements in game play and reduced risk of injury. Make throwing practice a priority in training regimen, and you'll reap the rewards of having a well-rounded, competitive team ready to excel.