Pitching, conditioning and mental toughness all in one drill
First of all, let me admit that I haven’t actually used this drill yet. But I was thinking about it the other day and thought it might be a good idea for that softball pitcher who wants to take her game to the infamous “next level.” I have a few girls in mind who I think would benefit from it.
Here are the basics. The pitcher throws a pitch as per usual. It can be any pitch – fastball, change, drop, whatever. After she throws it, rather than the catcher throwing it back the pitcher sprints to the catcher, the catcher hands her the ball, and the pitcher sprints back to the pitching rubber.
Once she is back she can follow her usual routine to throw the next pitch. You don’t want to rush that and risk poor mechanics.
Continue until the pitcher is winded – or maybe one more pitch beyond that.
This drill will do several things. Obviously, it will help the pitcher with conditioning and building up her endurance in a sport-specific way. Pitching is basically a one-step sprint. Having the pitcher sprint down and sprint back (rather than conditioning with long runs) will help encourage that quick burst and quick recovery. It will also help her build length strength to drive off quicker and more powerfully.
It will also help the pitcher gain experience with pitching when she’s tired. All too often in lessons or practice sessions the pitcher goes for a half hour and is done. It’s not too tough to maintain good mechanics in that timeframe, especially if there are water breaks or chats in-between.
But in a game, or especially at a tournament, fatigue can set in quickly. If the pitcher isn’t used to pitching through it she can struggle. Her mechanics can break down and she’ll be doing anything she can to chuck the ball at the plate. Including things that could hurt her physically. But if she learns to pitch through fatigue in a controlled environment she’ll be much better prepared for the afternoon or evening of the last day of a tournament.
Finally, it will help her mental game, showing her that she can push past her normal breaking point and learn to focus even when she’s sucking wind. Especially if, as you should, you insist that her control, speed and movement remain consistent no matter how tired she gets.
Now, this is not the sort of thing I would recommend for every practice session. But every now and then – maybe once a week if she’s practicing regularly – it can make a huge difference.
If you want to give your pitcher a good workout, especially after the holidays as many are preparing for the high school season or the summer, give this drill a try. And be sure to let me know how it goes.