PitchingMagic Fastpitch Softball Chisago City, MN
Jim Feldman

Drills for the Arm Circle - Fastball

There are many very effective ways to guide the arm around the windmill motion and there are many very good drills that coaches use to reinforce certain movements of the arm, elbow and fingers. In selecting which drills to work on it is necessary to use those that are compatible with one another so that the result is an efficient motion. It is not a smorgasbord of various techniques that get jumbled together.

The drills presented here form a comprehensive and connected way of developing certain skills that I use in my teaching. Most of the drills, with some minor modifications, can be very effective for other styles as well.

Gripping the Ball

Purpose: To find the proper grip on the ball without looking at the ball
Set up: A ball and a glove
The Drill: Toss the ball into the air and catch it. While the hands are together during the preliminaries (before the pitch) find the proper grip for the pitch without looking at the ball or making any obvious movements that could tip off the pitch (pitchers should be able to throw multiple types of pitches from each different grip). Do this for each of your pitches.

Sideways Lean

Purpose: To find the proper amount that the upper body should lean over the power line
Set Up: A Power Line:
The Drill: Position your feet at a 45 degree angle down the power line. The toes of each foot should be touching the edge of the line. The shoulders should similarly be at a 45 degree angle and the hips can be rotated a bit more than that. This is the basic position of the body at release. Have your throwing arm dangle (gravity only) straight down so that if falls by the side of the push leg. While keeping the arm loose slowly bend at the waist (not the ankles) over the power line until the throwing hand elbow can be swung (from the shoulder joint) over the power line without running into the hip or side. The amount of lean needed, usually in the 10 degree range is the angle the upper body should be in a pitch at release. This is called the release position.

Forearm Swing with Internal Rotation

Purpose: Developing forearm swing (aka whip, hand lag or many other names)
Set up: A power line and two helpers
The Drill: Start in the release position. Position the helpers on the power line. While keeping the elbow and upper arm connected to the side swing the forearm back about 45 degrees and shake the hand of the helper on that side. Note that the throwing hand is facing outward sideways and that the hand is often to the outside of the power line. Swing the forearm and shake the hand of the other helper positioned on the power line on the follow through side. Note that the elbow has rotated so that the hand faces the target at the release point then faces inward by the time it reaches the front side helper. This is called “internal rotation” (IR) and is a very important movement for developing speed and accuracy. Swing it back at forth and make sure the throwing hand is very close to the leg at the release point. Do not force the rotation, just let it happen naturally.

Releasing the Ball

Technique Discussion: Most beginning and many advanced pitchers use a 3 finger grip with the index finger aligned on or near the stripe on the ball. Since the index finger is longer than the pointer or ring finger, as the ball rolls down the fingers just before release it will actually roll off of just one finger making it difficult to get a consistently repeatable vertical stripe with no wobble. If the ball is released with two fingers it provides more stability to get the stripe to work correctly.
Purpose: To learn what a 12/6 spin feels like coming out of the hand.
Set up: A ball with a stripe.
The Drill: Start with a ball in the throwing hand with the body in the release position. Let the arm dangle with the fingers pointing straight down. Lift the thumb and let the ball roll down the fingers. Bend the fingers at the first knuckle slightly to allow the ball to stay in contact with the fingers as it rolls out of the hand. The stripe on the ball as it falls to the ground should be vertical and not wobbling as the ball rotates. If the stripe wobbles experiment with taking one finger off of the ball just before release. Rotate the hand and/or ball slightly to find a release with the 1st and 2nd fingers or the 2nd and 3rd fingers. To get a release with the 1st and 3rd fingers raise the index finger slightly just before release. Experiment until you find a release that allows you to get a good vertical stripe with it being aligned with the power line and one that is comfortable and repeatable.

Starting the Arm Circle

Technique Discussion: Some pitchers start the circle by not taking a backswing then keeping their hands together until Q1 (A). Others keep their hands together as the arm goes backwards by the hip a little bit (B). Some separate their hands and do the same, small backswing (C) and still others take a much longer backswing (D). I used to teach method A as it generated the most speed by delaying the start of the circle until after the body started moving forward. But when the rule changed to allow the start back I moved to C or D with the body moving forward as the arm is going back.
Purpose: Delaying the forward movement or the arm until after the body has started moving forward
Set up: A pitcher’s Plate
The Drill: Without a ball, start in the set position, hands together, stride foot comfortably behind the pitcher’s plate. As the arm swings back towards second base start moving the hips forward before the arm starts coming forward.

Ball in Front of the Face

Technique Discussion: Many coaches teach that the ball should remain directly above the power line all the way around the circle to promote an accurate pitch. I teach that the elbow should remain above the power line which in my opinion puts less stress on the shoulder and is useful in developing whip.

Purpose: Developing a repeatable arm motion so that at Q1 the ball is in front of the face and the elbow is directly above the power line. This drill also reinforces that the hips and shoulders should be not rotated at all at Q1 but should be square to the target.
Setup: A pitcher’s plate
The Drill: Without a ball begin the full motion of a pitch and stop when the arms are at Q1, directly pointing at the target. The hand should be directly in front of the face and the elbow should be above the power line with the upper arm pointing directly at the target. There will be a slight bend at the elbow. As the arm passes the hip on its way forward after the backswing the back of the hand should be leading (facing the target). It could also be sideways as if carrying a suitcase. At Q1, the stopping point in the drill, the back of the hand should be on top of the ball.
Variation: Do the same while holding a ball.

Getting in the K position

Technique Discussion: At the K position either the hand or the elbow should be above the power line. I teach that the elbow should be there and that the hand will extend a bit to the outside of the power line. Every pitcher’s elbow structure is different but a good starting point should be about 1 or 2 ball’s width. In keeping the hand above the power line the elbow will naturally come down the back side slightly behind the back. This creates the need for the elbow to make a last instant adjustment so that the pitcher’s elbow does not run into her side just before release. It also places a bit of stress in the shoulder and upper arm that could lead to injuries. With the elbow above the line no adjustment is needed. The hand will be slightly outside the power line but as the elbow straightens out from its flexed position the hand will naturally find its way to the power line.
Purpose: Developing a repeatable arm motion so that it is in the proper position at toe touch (aka circle peak or the K position) Setup: A pitcher’s plate
The Drill: Start in the same position as the end of the ball in front of the face drill, i.e. shoulders and hips square towards the target. Take a step with the stride foot (leave the stride foot on the pitcher’s plate for now), rotate the upper body so that it is completely sideways and stop at the k position. The hand should be facing out (at 3rd base for a rhp). As the transition to this position happens the upper arm should be very close to the ear at the top of the circle. The elbow has a slight bend at the starting point and that slight bend should be maintained through the end of this drill. Variation: Instead of taking a step, push off the pitcher’s plate. Variation: Hols a ball while doing this drill

K to Elbow Connection

Technique discussion: There is a long running debate as to whether the “Forearm Fire” or “Handshake” style of bringing the ball down on the back side is more preferential. In forearm Fire the ball faces the sky at circle peak and basically stays in that orientation until just before release. In the handshake method the ball faces sideways through Q3 and rotates towards the batter as the elbow flex is release. Each of these is a form of Internal Rotation. I teach the handshake method as the 12/6 spin on the fastball is much eaiser to attain and to me that is a very important part of a pitcher’s array of pitches. The proponents for Forearm Fire cite studies that have been done showing that is has move velocity with fewer elbow and arm injuries. Unfortunately the studies compared forearm fire to the hello elbow method where the ball faces towards 2nd base and the results were obvious to anyone without even needing a study to prove it. To my knowledge there have been no studies that have compared the two forms of IR (Forearm Fire and Handshake). There is some anecdotal chatter, though nothing has been proven, that the Forearm Fire method leads to more injuries in the shoulder area than the handshake
Purpose: Maintain elbow flex all the way down until the upper arm is vertical
Setou: Power Line
The Drill: start with the toes of each foot touching the edge of the power line The arm starts in the k position and the elbow is slightly bent, the same angle as bringing the ball up in front of the face. The upper body is facing completely sideways. In slow motion bring the arms down the back side until the elbow connects to the front of the hip bone (not into the pitcher’s side). The pivot of the arm is done solely with the shoulder and the angle of the elbow does not change.

Very Heavy Ball

Technique discussion: Do not attempt to throw the ball like a full pitch, not even once. Purpose: Develop the feel for the hand dropping straight down on the back side as the body is moving forward. Also develop whip.
Set Up: a 2 pound sand filled ball or something similar.
Hold the ball in the k position. Let the throwing arm go limp and let the ball fall straight down Let go of the ball about the 7/8 part of the cirle, before the ball starts moving towards the target. Fallow through with t good IR motion after the ball is released. Variation: Hold onto the ball a lit longer and have it go forward a few inches before it hits the ground.

Throwing arm wall
Purpose: develop a smooth arm circle to increase accuracy Setup: A smooth wall The Drill: Stand next to a wall with the throwing arm shoulder touching a few inches from the wall and the body faced towards the target. Do a slow motion pitch without ball. During the backswing the elbow should brush the wall and not move behind the back. Starting the forward motion of the circle the elbow should continue brushing the wall all the way during the front side of the motion. At circle peak as the body rotates to a fully sideways position, the finger tip[s of the throwing hand should start touching the wall. Continue the circle with the finger tips touching the wall unti Q3. Then as the body rotates to a 45 degree angle the hand will rotate along with the shoulders towards the target. The side of the hand should be touching the wall until the release point. The follow through continues with the touching touching the wall until Q1 where the follow through ends. Make sure that the elbow on the back side remains flexed until Q4 when the elbowgets fully extended.

Increasing Elbow Flex:

Purpose: to learn how to increase the amount of elbow flex during the 4th quarter of the circle.
Setup: Power Line
The Drill: Start with the upper arm extended straight back then relax the elbow a bit so that there is some natural amount of flex. Slowly bring the elbow down to the front of the hip bone and feel the elbow leading the forearm. Allow the flex in the elbow to increase to 30-45 degrees by the time the elbow reaches connection with the front of the hip bone. Variation for high school aged students and older: As the elbow passes from Q3 to connection allow the hand to rotate slightly upwards (30 degrees or so) as this will facilitate creating elbow flex. This variation can also be used if younger students aren’t able to increase the amount of flex while keeping the hand facing sideways.

Wrist Snap
Technique Discussion: The wrist snap was long thought to be a vital part of a pitch. High speed video has shown that the wrist does not snap until after the ball is released or perhaps just touching the finger tips. So why is it in this list of drills? To learn how to not do them. Not convinced? Go to a college game, or top high school game and take video at 120p or 240p or faster. And be sure to take video of your own delivery. Of the many videos I have taken I did see one pitcher snapping her wrist with the ball in the hand. Careful examination showed that the forearm was slowing down before release and the momentum of the hand snapped the wrist forward.
Purpose: To keep the wrist flexible and loose throughout the delivery and stop trying to force it to happen so that the time you would spend doing wrist snaps could be put to better use.
The Set Up: A pitching lane and a video camera at 120p or 240p or faster. The Drill: Just throw a pitch and relax and let the wrist snap when the forearm starts slowing down. Neither force it to snap not to not snap.

Fish Finish:
Technique Discussion: I teach that the follow through should be long and loose. Another style is to stop the motion of the arm shortly after release. That style can lead to fatigue (having to stop the forward motion of the forearm on every pitch), slower velocity as the arm has to start slowing down before release in order to come to an abrupt halt and injury potential due to the muscles in the upper arm tightening to stop the forearm.
Purpose: To encourage a long and loose follow through
Setup: A pitching Lane
The Drill: As the arm is extending forward after release start flopping the wrist bsck and forth like the tail of a fish *coming right at you, by the way). After doing this drill the motion will become natural and the forearm and wrist will release energy safely without needing to think about the fish tail motion.

Whip, whip, throw

Purpose to learn how to keep elbow flex
Setup: Power line and a ball
The Dril: Start in the flip position (arm pointing straight back with a little elbow flex). Drive the elbow forward and allow the hand to lag behind until the release point. Do not actually release the ball yet. Do not move the feet. Continue to the follow through position. Then do a backwards whip with the elbow leading to get back to the starting point. Then take a stride and throw the ball. The backward whip should be powerful as it is eaiser for most students to feel the whip,

3 Circles

Purpose: To increase the speed of the arm circle
Setup: Power Line and a ball
The Drill: Start with the feet on the power line about shoulder width apart at a 45 degree angle and slightly more weight on the back foot than the stride foot. Both arms should be loosely dangling. Without moving the feet move both hands up to Q1. Let the glove hand stay at Q1 and have the throwing hand continue for 2 full circles. On the 3rd circle take a step and throw a pitch. The glove hand should fall at the same time as the throwing hand is moving down the back side or the circle. Make the 2nd circle go faster than the first and the 3rd faster than the second.
One Knee Throw
Purpose: To get a consistent arm circle and develop some core strength
Setpu: a power line and a ball and an optional pad to kneel on.
The Drill: Kneel on the push leg and extent the stride leg down the power line. Let the throwing arm dangle and the glove hand can be resting on the knee. The body, including the calf of the push leg, should be facing at a 45 degree angle Throw a pitch and allow the upper body to rotate to a fully open position at circle peak then rotate back to the 45 degree angle by release.
Variation: Do 2 or 3 circles before releasing the ball.