First windmill pitching: wrist flips to full circle

Setup

1. Warm up the arm first: easy throwing for 5 minutes and big, slow arm circles.
2. Pairs: a pitcher and a catcher, side by side with other pairs 5 m apart, all pitching the same way.
3. Anyone catching pitches wears full catcher's gear: helmet with mask, throat guard, chest protector and shin guards. Without enough gear, pitch at a net or a target on a fence instead.
4. Mark three cones out from each catcher: 4–5 m (wrist flips), about 7 m (half circle) and 9–10 m (full circle). Full pitching distance comes later: 35–40 ft for juniors, so check your league's distance.
5. Teach the grip: fingers across the seams, ball held in the fingertips.

How it runs

1. Wrist flips (4–5 m): glove side toward the catcher, throwing arm hanging down. Bring the hand back, then snap the wrist forward past the hip so the ball flips to the catcher. Ten flips.
2. Half circle (about 7 m): start with the throwing arm straight up at 12 o'clock. Swing it down and back past the hip, brushing the forearm on the hip, and snap the wrist. Ten pitches.
3. Full circle (9–10 m): hands together at the belt, arm swings up in front, over the top, down the back and past the hip, with a stride at the catcher. Ten pitches.
4. The catcher gives a target at the knees and rolls or tosses the ball back.
5. Swap pitcher and catcher after each step, gear going on before every turn behind the plate.
6. Count every full-circle pitch: about 30 each at this age is plenty for one session, with a rest day before pitching again.

Coaching points

• Straight arm through the whole circle, close to the head at the top.
• Brush the forearm on the hip at release, then snap the wrist.
• Stride straight at the catcher, landing on the ball of the foot.
• Finish with the hand up toward the catcher, like waving goodbye.
• Slow and smooth first; speed comes later.
• Stop if anything hurts, and tell the coach.

Common mistakes

• Bent elbow at the top, so the arm swings round like a bowler's.
• Releasing too early, sending the ball high over the catcher.
• No wrist snap: the ball is pushed rather than flicked.
• Arm drifting away from the body, missing the hip brush.
• Too many pitches too soon, chasing speed.