Lower Body Softball Pitching Mechanics

Hey There Friend!

Here's a step-by-step breakdown that explains what should be happening with a pitcher's lower body mechanics. This is especially helpful during at-home workouts to help build her foundation and develop proper muscle memory!

Parents and Coaches - This information is especially beneficial for those of you with little knowledge of pitching that would like to learn! If you understand the basic concepts in this simple guide, you will most certainly be able to help your pitchers more than you may ever believe!

Pitchers - This is some great reinforcement to information you should have received from your pitching coach! If there is something you are struggling with, figure out which step it is and then spend some time developing the CORRECT muscle memory. If you have a habit you are trying to change it takes FREQUENT (not LONG) practice over time to do it. It will feel different/weird at first and that is a GOOD thing! It means you are doing something to re-train your body to learn a different movement pattern.

Try investing 5 minutes daily of correct reps for a month, you will be amazed at just how much this will help!

Here's the Breakdown:

Step 1

Start your pitcher with her weight on her drive foot (right foot for RHP's) and position her in the middle of the pitching rubber (on the powerline*) with her heel on the front edge of it. Her back foot should be placed behind the rubber at a comfortable position. The front foot MUST touch the pitching rubber however the back foot DOES NOT have to be in contact with the rubber. This is a recent rule change** that gives your pitcher a nice advantage to help create momentum into the pitch! Make sure she is taking advantage of it!

NOTES: *The Powerline is an imaginary line that starts in the middle of the pitching rubber and runs through whatever target your pitcher is trying to hit. In this example we are throwing to the middle of the plate. **Some rules will allow the pitcher to step back off the rubber during the start of the pitch. ALL rules allow the foot to start off the rubber and my suggestion would be to teach this to your pitcher. If she follows this rule she will be in compliance with all organizations.

Step 2

Shift the weight COMPLETELY to the back foot. Think of this move in a similar way you would think about pulling a bow or slingshot back. The stronger you pull back, the harder/straighter the arrow/object will go! If you want your pitcher to move forward with the most momentum, shifting the weight back to start the pitch will help her do this!

Step 3

Push forward aggressively. Your pitcher will roll over the balls of both feet as she bends both knees and at her hips.

Step 4

Stride. As your pitcher strides forward with her back foot (left foot for RHP’s) she should continue to push over the ball of her drive foot until she is completely on the tip of her toe. Her drive foot toe should drag lightly, straight up the Powerline (shoelaces should face the target), with her until she lands on her stride foot. The stride leg should be firm/strong with the foot landing at around a 45-degree angle and the toe on the Powerline. The drive leg should have moved forward with your pitcher as she strode forward so she is balanced and in control when she lands and still has some bend (power) left in it to finish the pitch.

Step 5

Close the gap. Once your pitcher lands solidly on her stride foot, her drive leg should continue to move forward. We often talk about “closing the gap” between the knees during the backside of the pitch. As the drive knee is moving forward toward the stride knee, the drag foot will head slightly towards the stride foot heel. The stride leg should stay firm through release and the drive knee will finish the pitch pointing directly at the target.

Invest time in these little details to get the lower body working efficiently. A strong foundation creates the BEST opportunity for future success!

All My BEST,

Myndie