Baseball · Throwing

Throwing basics: four-seam grip and follow-through

Partners build a safe, accurate throw in three stages: from one knee, then standing side-on, then with a full step, using a four-seam grip and a long follow-through.

one knee: grip, turn, throwA1A2B1B2CO
Start / 5
Time
15 min
Players
2–16
Age
U6+
Area
20 × 25 m
Equipment
8 soft baseballs (reduced-injury) or tennis balls16 gloves, one per player8 cones

Setup

  1. Warm the arm up first: arm circles, a gentle jog and some easy short throws.
  2. Put two lines of cones 8–10 m apart (closer for 6 and 7 year olds). Partners face each other across the lines.
  3. Leave at least 5 m between pairs, and have every pair throw in the same direction so no one stands behind a partner's target.
  4. Use soft or tennis balls until the players catch reliably.

How it runs

  1. Teach the four-seam grip: index and middle fingers across the wide horseshoe seam, thumb underneath, ball in the fingers rather than the palm. Small hands can use three fingers on top.
  2. Stage 1, one knee: throwing-side knee down, glove-side foot pointing at the partner. Turn the shoulders, lift the arm with the hand on top of the ball, throw and follow through across the body. Five throws each.
  3. Stage 2, standing side-on: glove shoulder points at the partner, feet set. Rotate the hips and shoulders, throw and let the throwing hand finish outside the opposite knee. Five throws each.
  4. Stage 3, full throw: start facing the partner, turn side-on, step at the target with the glove-side foot and throw. The back leg swings through on the follow-through.
  5. After five good throws at a stage, the pair takes two steps back. Stop after 30–40 throws each; quality beats quantity.

Coaching points

  • Find the four-seam grip inside the glove before the ball comes out.
  • Point the glove at the target, then pull it into the chest as the arm comes through.
  • Hand on top of the ball as the arm goes up; the elbow at shoulder height or a bit above.
  • Step straight at the target with the glove-side foot.
  • Let go out in front and finish with the throwing hand down by the opposite knee.
  • The partner gives a target: glove up at the chest, thumbs together above the waist, pinkies together below.

Common mistakes

  • Facing the partner square-on and throwing with only the arm.
  • Ball held in the palm, so the throw sails or dies.
  • Elbow dropping below the shoulder (pushing the ball like a dart).
  • Stepping across the body or out to the side.
  • Stopping the arm at release instead of following through.
  • Throwing before the partner is looking and ready.

Say it: “Grip, point, step, throw, follow through.”

Make it harder

  • Partner moves the target glove around the chest; hit it on the first try.
  • Quick feet: catch, find the grip and throw within three seconds.
  • Add one step of distance after every ten good throws, up to the player's comfortable range.

Make it easier

  • Stay on one knee for the whole session.
  • Use a bigger, softer ball and roll it back instead of throwing.
  • Shorten the distance to 5–6 m.

Pairs well with

Reviewed by the Sportdify coaching team.