Pitching in Fastpitch Softball takes a lot of raw talent,skill, knowledge of the game, practice and strength to be an elite pitcher. Many pitchers have the raw talent, they can gain the skills and the game knowledge from practice. To rise from an average pitcher to one that makes the riseball “pop” takes more than just practice, it takes a strong grip. And now a strong grip can be gained easily at home with these 5 easy steps.
This article will give you some simple drills that you can do at home. Most of the items mentioned can be found in your pantry or garage. Just ask your parents to help you find them. These 5 simple drills can help you go from an average fastpitch softball pitcher to a great one.
Drill 1:
Grab a can of soup or vegetables from the pantry. A small 2 lb weight is also good for this. Any small weight you can fit in your hand.
Hold the can in your hand with palms down. Then raise your wrists up and down 15-20 times. (Increase the weight if you don’t feel it in your forearm on top.) Rest 1 minute, then repeat this for 3-5 sets.
Drill 2:
This is a modification of the first drill. Simply hold the can with palms up and raise your wrists up and down 15-20 times until you feel it. Then do one more. Rest 1 minute, then repeat 3-5 reps.
(Drills 1 and 2 can be done using a weighted ball just as well.)
Drill 3:
This drill requires a rod about 15 inches long, a length of rope or cord about 24 inches long, a heavy weight aprx 5 lbs.. ( an empty milk jug filled with water works great)
Tie the weight to one end of the rope, then tie the other end to the center of the rod.
Hold the rod with your palms facing down and equally spaced on the rod.
Begin to roll the rod and raise the weight all the way to the rod. Hold it for 3 seconds, then slowly unroll until it is all the way down again.
Repeat this rolling up and down 15 times. Rest 1 minute and repeat for 3 reps. You should really feel this in your upper forearms and hands. Increase the weight until 12-15 raises is all you can do.
Drill 4:
Use the same contraption used in Drill 3. This time turn your hands palms up and roll the weight all the way up and then slowly down 15 times. Rest 1 minute and repeat for 3 reps. Increase the weight until 12-15 raises is all you can do.
Drill 5:
This one is a little different. Take a 2 liter soda bottle filled about half way with water. Hold it by the top and flip it up and catch bottom end in your hand. Grab again by the top and repeat the flips 15 times. Repeat with the other hand. Do 3 reps.
Do these drills 3 times a week and in the off season you will notice a huge increase in grip strength. When fastpitch softball season comes your spins will be significantly faster and it will be easier to grip the ball.
