Softball drill

Figure eight throwing drill

Name: Softball Throwing Drills: One-knee Snaps & The Figure-eight
Channel: iSportdotcom
Description: With the feet planted wide, the player loops both hands through a sideways figure eight, separates on the throwing side and throws without stepping. It builds loose, rhythmic arm action and a full turn of the shoulders.

With the feet planted wide, the player loops both hands through a sideways figure eight, separates on the throwing side and throws without stepping. It builds loose, rhythmic arm action and a full turn of the shoulders.

Video by iSportdotcom on YouTube. The write-up below is ours.

At a glance

Sport: Baseball and Softball
Skill: Throwing
Ages: 10U to High school
Players: 2 per pair (any number of pairs)
Time: About 8 minutes
Level: Intermediate
Equipment: Gloves, One ball per pair
Indoors: Yes

Stiff, mechanical arm action costs a thrower speed and puts more stress on the shoulder. The figure eight loosens it up. The feet stay planted in a wide stance while both hands, ball still in the glove, swing through a sideways figure eight, first to the glove side, then to the throwing side, where the hands come apart and the throw comes off the loop.

Because the feet do not move, the shoulders and trunk have to turn on their own. Put it in the throwing progression after the kneeling drills and before players start moving their feet in regular catch.

Setup

Partners stand about 25 to 35 feet apart.
The thrower sets the feet a little wider than the hips, toes toward the partner.
The ball starts in the glove at the middle of the chest.

How to run it

With the ball in the glove, swing both hands down toward the glove-side hip and up toward the glove-side shoulder.
Loop them back down across the body to the throwing-side hip and up toward the throwing-side shoulder, tracing a sideways figure eight.
As the hands rise on the throwing side, take the ball out of the glove and turn the shoulders sideways to the target.
Bring the chest and arm forward and throw, without lifting or moving either foot.
Bend at the waist and let the arm finish down past the opposite hip.

Coaching points

Both feet stay on the ground the whole time. The trunk and shoulders do the work.
Smooth, unhurried loops, not jerky ones.
The front shoulder turns all the way toward the target before the arm comes forward.
A deep, relaxed finish, with the chest coming forward and the hand passing the glove-side hip.

Common mistakes

Stepping or turning the back foot during the throw.
Throwing before the shoulders have turned sideways.
Staying upright after the release instead of letting the body finish forward.

Printable drill card

Take this drill to the field: the setup, steps, coaching points and equipment on one card, with the video's address to find it again. Free, no account needed.

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By age

10U

Trace the figure eight two or three times without letting go of the ball, so players learn the path before they throw.

12U and 14U

Watch the hands come apart cleanly on the throwing side of the loop, and ask for every throw at the partner's chest.

High school

Run it at about 40 feet as part of the warm-up before long toss.

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Frequently Asked Questions

Do players step at the end of the figure eight drill?

No. Both feet stay planted for the whole rep, so the player learns to wind up and unwind the upper body without help from a stride.

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