Softball · Throwing

Throwing progression: knee, stride, full

Partners build a sound overhand throw in three stages: from one knee, from a set stride, then a full step-and-throw, moving further apart as the throws get cleaner.

knee: 5 mA1A2B1B2
Start / 5
Time
15 min
Players
2–20
Age
U6+
Area
30 × 20 m
Equipment
10 softer softballs (RIF)20 gloves10 cones

Setup

  1. Mark a line of cones for the throwers. Partners face each other about 5 m apart, with 3–4 m between pairs.
  2. Every pair throws in the same direction, so no ball crosses another pair's lane. Nobody walks between the lines while balls are in the air.
  3. One ball per pair. Use softer (reduced-injury or RIF) balls for the youngest players.
  4. Teach the grip before the first throw: fingers across the seams (two or three fingers, depending on hand size), ball in the fingers, not the palm.

How it runs

  1. Knee: the throwing-side knee goes down, glove-side foot points at the partner. Throw 10 to the partner's chest, thinking only about the elbow up and the follow-through.
  2. Stride: stand side-on with the feet already spread, front shoulder pointing at the partner. Move back to about 8–10 m and throw 10, turning the hips and chest to face the target.
  3. Full: start facing the partner, step and turn side-on, then stride and throw. Move back to 12–15 m (less for 6–7-year-olds) and throw 10.
  4. The catching partner gives a glove target at the chest every time and throws straight back from the same stage.
  5. Only move back to the next stage when most throws reach the partner's chest.

Coaching points

  • Grip across the seams with the fingertips; keep a small gap between the ball and the palm.
  • Take the ball down, back and up: hand on top of the ball, elbow at shoulder height or higher.
  • Point the glove at the target, then pull it in to the chest as the throwing arm comes through.
  • Step at the target with the glove-side foot.
  • Finish with the throwing hand past the opposite knee and the back foot coming through.
  • Accuracy first: a soft throw to the chest beats a hard throw that misses.

Common mistakes

  • Elbow below the shoulder, pushing the ball like a dart.
  • Stepping with the throwing-side foot, or striding across the body.
  • Throwing while still square on, so the hips never turn.
  • Watching the hand instead of the target.
  • Moving back too soon and throwing harder rather than better.

Say it: “Point, step, throw.”

Make it harder

  • Quick catch-and-throw: turn side-on as the ball arrives and throw straight back.
  • The partner moves the glove to a new spot before each throw; hit the target.
  • Count throws in a row that hit the chest and try to beat the pair's best.

Make it easier

  • Start at 3–4 m for every stage.
  • Use a tennis ball or a soft ball, and roll it back instead of throwing back.
  • Shadow-throw each stage with no ball first.

Pairs well with

Reviewed by the Sportdify coaching team.