Softball Pitching Drills for Beginners to Advanced

By DITR staff · Updated November 14, 2026

Key takeaways

• Build the windmill motion in small steps. Learn the pieces before putting them together.
• Balance and a smooth, relaxed arm circle come before speed.
• Warm up before pitching, and rest the arm between outings.
• Pain is a signal to stop. See a doctor or athletic trainer rather than pitching through it.
• Follow USA Softball and local league guidance on how much a young pitcher should throw.

What are the best softball pitching drills?

The best softball pitching drills break the windmill motion into small, repeatable steps and let the pitcher feel good mechanics before adding speed. For beginners that means stance and balance first, then the stride, then the arm circle, then the finish.

Coach Murphy Su’a coaches both baseball and softball. His approach with young players is the same in both sports: teach one piece, repeat it until it feels easy, then connect the pieces. In our free baseball and softball clinics (next season in planning), players work on throwing and fielding basics that help every pitcher too.

A word about expectations. Fastpitch softball pitching takes patience. Most young pitchers need many short sessions before the motion feels natural. That is normal.

What are the windmill pitching basics?

The windmill pitch is a fastpitch softball delivery in which the pitching arm swings in a full circle, from the hip up and back down past the hip, while the body strides toward the target and releases the ball. It is the standard way to pitch in fastpitch softball.

Here are the main parts, in order:

1. Stance: stand tall on the pitching rubber with both feet in contact with it, shoulders square to the target and the ball in the glove.
2. Start: bring the hands together, take a calm breath, and begin the motion with a small shift of weight.
3. Stride: push off and step toward the target with the front foot, landing on a firm, balanced front leg.
4. Arm circle: swing the pitching arm in a smooth, full circle, staying relaxed instead of forcing the arm.
5. Release: let the ball go near the hip as the arm brushes past, with the eyes locked on the target.
6. Finish: follow through, staying balanced and ready to field the ball.

A pitching coach can show these steps in person, and video can help a pitcher see what the body is doing. The goal is a motion that looks smooth, not forced.

What drills help beginners learn to pitch?

Beginner pitching drills should be slow, close to the target and focused on one thing at a time. Use a short distance at first and a catcher, net or fence to throw into.

Balance and stride drill

Stand in the stance, take the stride with no arm circle and hold the landing for two seconds. What it fixes: wobbling, falling off to the side and landing in a different spot each time. Do 8 to 10 reps.

Arm circle drill

Stand sideways with the glove side toward the target and swing the pitching arm in slow circles with no ball, then with a ball. Keep the arm loose. What it fixes: a stiff or jerky arm circle. Do 8 to 10 slow circles.

Walk-through drill

Combine the stride and the arm circle at walking pace. Step, circle, release and finish, then reset. What it fixes: putting the pieces together without rushing. Do 8 to 10 reps.

Knee drill

Kneel on the back knee with the front foot forward and throw using only the arm circle and release. What it fixes: arm path and release point with the lower body out of the way. Do 8 to 10 reps.

Move to the next drill only when the pitcher looks relaxed. If the motion gets tight, go back a step.

What drills help intermediate pitchers improve accuracy?

Intermediate pitchers work on accuracy and repeating the same motion every time. Add a target and a catcher, and keep the focus on form instead of speed.

Target drill

Have the catcher set up in different spots: inside, middle and outside. The pitcher aims at the glove. What it fixes: wild pitches and inconsistent release. Throw 8 to 10 pitches per spot, with rest in between.

Line drill

Lay a line of tape or chalk from the pitching rubber toward the plate. The pitcher strides along the line each time. What it fixes: stepping off to the side, which makes accuracy harder. Do 8 to 10 reps.

Eyes-on-target drill

Before each pitch, the pitcher looks at the target, takes a breath, and keeps looking until the ball is out of the hand. What it fixes: rushing and losing focus. Pair it with the routines in our guide to mental skills for young athletes.

Pitchers who throw well also field well. Our guide to softball fielding drills covers ground balls and throws that every pitcher should practice.

What drills help advanced pitchers add movement and consistency?

Advanced pitchers refine grip, timing and the finish, and work on pitch variety with a coach who knows the pitches. Details like grip and wrist action are best learned in person, so work with a qualified pitching coach on them.

Here are things an advanced pitcher can practice:

• Repeating the same motion on every pitch, so the batter cannot read the pitch.
• Working on locating the fastball to both sides of the plate.
• Fielding the position after the pitch, with a balanced finish.
• Handling pressure by practicing with a game-like routine.

Coach Su’a works one-on-one with high school, college and professional baseball and softball players through player development. Families can request a session at the sign-up link on that page.

How do you take care of a pitcher’s arm?

Arm care means warming up before throwing, building up gradually, resting between outings and paying attention to how the arm feels. Pitchers throw a lot, so taking care of the arm is part of the job, not an extra.

• Warm up first. Do light movement and easy throws before any pitching.
• Build up slowly. Add volume and speed a little at a time, not all at once.
• Rest. Take days off from pitching. Rest is how the arm recovers.
• Use the whole body. The legs and core drive the pitch. A pitcher who only uses the arm works harder and risks more.
• Do not pitch through pain. Soreness from hard work is different from pain that sharpens, lingers or comes back.

If a pitcher has arm pain, stop pitching and have a doctor or athletic trainer check it out. Do not guess, and do not wait for it to go away on its own. For how much a young pitcher should throw, follow the guidance from your league, your coach and USA Softball, and read the general youth arm-care advice at MLB Pitch Smart. Those limits are set by experts, and they change, so check the current numbers instead of relying on what someone remembers.

Our guide on how to throw a baseball correctly also has useful notes on using the whole body and caring for the arm.

How can a family support a young pitcher?

Families can support a young pitcher by keeping practice short, celebrating effort and not treating every outing as a test. Pitching is hard, and young players need room to learn.

• Praise the work and the process, not only the strikes.
• Let the pitcher rest and play other sports and activities.
• Ask how the arm feels, and take the answer seriously.
• Find a coach who teaches mechanics and arm care, not just speed.

A pitcher who enjoys the game and stays healthy will have more years to improve.

Sources and further reading: MLB Pitch Smart