Softball Throwing Progression

A softball or baseball warm-up in pairs where throwing progresses from kneeling to standing and from short to long distance. It prepares the shoulder and elbow safely and teaches the technique sequence of stepping, hip rotation, and high elbow.

How to play

1. Form pairs facing each other in two parallel lines, with 10 feet between pairs. Each pair has a soft ball and, if available, gloves.
2. Minutes 0-2: shoulder mobility: arm circles, cross-body hugs, and internal and external rotations with the elbow at 90 degrees.
3. Minutes 2-4: kneeling at 15 feet, throwing-side knee down: 10 throws using only trunk rotation and a high elbow.
4. Minutes 4-6: standing at 25 feet, sideways to the partner: step toward the target with the glove-side foot and throw.
5. Minutes 6-9: after every 5 good throws, both partners take two steps back, up to about 60 feet; catch with two hands out in front of the body.
6. Minutes 9-10: move back in to 25 feet for 5 easy cool-down throws.

Rules

• Before throwing, call your partner's name and wait until their hands are ready.
• All pairs throw in the same direction, never diagonally toward another pair.
• No one throws at full power during the warm-up.
• If your shoulder or elbow hurts, move back to the previous distance and tell the teacher.

Variations

Adaptations

• Limited mobility: the student throws from the wheelchair with the same distance progression and a bigger ball if needed.
• Visual impairment: use a soft ball with a bell and have the partner clap before throwing.
• Lower skill level: start with underhand tosses and stay within 30 feet.

Learning goals

• Warm up the shoulder and elbow gradually and safely.
• Apply the sequence of opposite-foot step, hip turn, and high elbow.
• Catch safely using two hands.

Equipment for a class of 25

• soft balls: 13
• gloves: 25

Teacher tip

The common mistake is throwing square to the target off the same-side foot: cue "point your shoulder at your partner." Use soft training softballs; if you don't have gloves, two-hand catches are fine.

More activities like this

More warm-ups for Middle School