Softball drill
U to L throwing drill
Players break the throw into checkpoints, the arms out in a wide U, then the throwing arm up into an L, and pause before they throw. It builds a safe overhand arm path and a full finish across the body.
At a glance
- Sport
- Baseball and Softball
- Skill
- Throwing
- Ages
- 6U to 14U
- Players
- 2 per pair, or 1 per net
- Time
- About 8 minutes
- Level
- Beginner
- Equipment
- Gloves, One ball per pair, A throwing net (optional)
- Indoors
- Yes
Young throwers tend to rush: the front shoulder flies open, the arm drags behind, and the elbow drops. Two simple shapes slow that down. First the arms go out wide with the palms down, like the letter U. Then the throwing arm comes up into an L, forearm upright and elbow at shoulder height, while the front side stays closed. From there, the player turns and throws.
Pausing at the L lets the player feel where the arm belongs and lets the coach walk the line and fix it. Use it at the start of the throwing warm-up at short distance, and blend the pauses into a smooth throw as players get it.
Setup
- Pair players about 25 to 30 feet apart, or put them about 15 feet from a net.
- Each player starts in an athletic stance, feet a bit wider than the shoulders, ball in the glove at the chest.
How to run it
- Break the hands apart into a wide U: both elbows up, palms facing the ground.
- Turn so the glove side points at the target and bring the throwing arm up into an L, with the forearm upright and the elbow level with the shoulder.
- Hold the L for a one count. Check the elbow height and that the front shoulder is still closed.
- Drive off the back leg, turn the hips and chest to the target and throw.
- Let the arm finish loose, all the way across the body past the opposite hip.
Coaching points
- Palms down as the hands separate, so the elbows lead the arms up.
- At the L, the ball faces up or slightly toward the target, not back behind the player.
- Keep the front hip and shoulder closed until the arm starts forward.
- A full finish across the body. Stopping the arm in front of the chest slows the throw down before release.
Common mistakes
- Pushing the ball straight up behind the head without getting the elbows up first.
- Opening the front shoulder early, which leaves the arm dragging behind.
- Stopping the arm dead in front of the chest after the release.
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.
Print the drill cardSmaller: half page or quarter page (PDF).
By age
Coach pitch and 10U
Freeze the whole group on your call, U, L, throw, and walk the line fixing elbow height. A foam pool noodle held just under the back elbow at the L gives a player a feel for where it belongs.
12U and 14U
Let players run the pauses at their own pace for the first couple of minutes of warm-up, then take the pause out and look for the same shapes at full speed.
Frequently Asked Questions
Why shouldn't the ball point back behind the player at the top of the throw?
If the ball faces away behind the player in the L, the forearm has to twist as the arm comes forward. That often drops the elbow and adds strain on the inside of the arm.
What is the noodle drill for throwing?
A coach holds a soft foam pool noodle just under the thrower's back elbow while they go from the U to the L and throw. If the elbow drops, it touches the noodle. Use a noodle, never a bat, with young players.
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