Pick the throwing drill by the problem you’re fixing. Use quick catch to warm up, one-knee throws for arm slot, target throws for accuracy, and crow-hop throws for footwork. Three or four drills beat twenty minutes of one.

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Know the safety baseline first. USA Baseball and MLB’s Pitch Smart program sets pitch counts and rest days by age, and the American Sports Medicine Institute guidance shared by Washington University calls for four months a year with no overhead throwing at all.

  • Quick catch: warm-up and rhythm
  • Target throws: accuracy and release
  • One-knee drill: arm slot, with the legs taken out
  • Crow-hop throws: footwork and distance
  • Split-step throws: lower body into the throw
  • Bullseye games: accuracy for younger kids

Safety flag: a PubMed review on youth pitchers points to overuse as the big driver of arm injuries. Rest days matter as much as reps.

Key Takeaways

PointDetails
Match drill to goalOne-knee throws for arm slot, crow-hop for footwork, targets for accuracy.
Track pitchesFollow Pitch Smart’s age limits and rest days.
Rest every yearASMI calls for four months a year off overhead throwing.
One fault at a timeGive a single cue, then let kids rep it.
Plan the sessionOur 60-Minute Practice Blueprint turns these into a full practice.

Table of Contents

Eight Baseball Throwing Drills You Can Run This Week

Every drill below fits inside one practice. Pick three or four based on what your team needs that day.

Quick catch. Pair kids 20 to 40 feet apart, closer for the youngest, for 15 to 20 easy throws. Cue “glove up” and “step to your partner.”

One-knee throws. The thrower kneels on the throwing-side knee and throws 10 reps to a partner 15 to 20 feet away. With the legs out of it, you can see the arm path clearly. Cue “lead with your elbow.”

Accuracy target throws. Set a bucket, a cone, or a partner’s glove 20 to 30 feet away. Each kid gets 10 throws, and you write down the hits. Going from 4 of 10 to 7 of 10 over a month is a win a kid can see.

Crow-hop throws. A small skip-step before the throw moves energy from the legs into the arm. Start short and add distance slowly over weeks. Cue “gather, hop, throw on a line.”

The ASMI Interval Throwing Program is a different tool, and parents ask about it often enough that it’s worth a clear note here. It’s a return-to-throwing plan for injured players, run with a doctor’s clearance.

Split-step throws. Roll a ball to an infielder, who fields it, lands on both feet, and throws 30 feet to a target. Ten to 15 reps is plenty.

Wall bounce-back. Solo driveway work: throw against a wall or rebounder from 15 feet, catch it, and repeat 20 to 30 times.

Partner mirror drill. Two kids face each other and copy each other’s arm circle and follow-through without a ball. Five slow reps each builds body awareness.

Bullseye game. Paint rings or lay a hula hoop down and award points for the center. Younger kids love it.

Pro Tip: Film two or three throws per kid each week with a phone tripod. Clips show change early.

Warm-Up and Arm-Care Checklist for Practice

Five minutes of movement comes before the first throw. Run arm circles, leg swings, torso twists, and a light jog, then add a few shoulder moves from the Youth Throwers Ten program.

  • Dynamic warm-up for 3 to 5 minutes
  • Band or bodyweight shoulder work
  • First throws at half distance and half effort
  • Pitch counts and rest days logged against Pitch Smart’s charts
  • Four months a year off overhead throwing, per ASMI guidance

Fatigue shows up before a kid says “I’m tired.” Watch for a dropped elbow, a stiff upright trunk, or throws that suddenly miss. Any one of those ends throwing for the day.

The same flyer adds one or two rest days a week and a full month off from all sports each year.

Fixing the Five Most Common Throwing Mistakes

Most young throwers share the same few flaws, and each one has a fast fix.

  • Arming the ball: cue “push off your back leg,” then rep crow-hop throws.
  • Closed front side: cue “point your front shoulder at the target,” then rep split-step throws.
  • Short stride: cue “bigger step at your target” during quick catch.
  • Late trunk rotation: cue “hips lead, arm follows,” with 10 one-knee throws.
  • Dropped elbow: cue “elbow up before you throw,” again with the one-knee drill.

Fix one fault at a time. Kids absorb one clear cue far faster than three.

Teaching Throwing by Age: 6 to 14

  1. Ages 6 to 8: short, game-like catch under 20 feet, in sessions under 10 minutes.
  2. Ages 9 to 11: add targets and the one-knee drill, building toward 30 to 45 feet.
  3. Ages 12 to 14: add crow-hop and split-step work, building distance only while the arm stays pain-free.

Leave breaking pitches and weighted balls alone until fastball mechanics are solid and a qualified coach is involved. With the youngest group, short and fun wins every time.

A Parent Coach’s Honest Take on Balancing Reps and Rest

Arm strength and arm health aren’t opposite goals. Three of these drills in short stations fit a 20-minute rotation without wearing anyone out, and our 60-Minute Practice Blueprint maps out the full session.

Plan Your Whole Season, Not Just One Practice

A drill only helps inside a season plan with rest days, gear that fits, and a kid who still wants to show up in July. Our templates cover practice plans, gear lists, and workload tracking in one place.

New to coaching your own kid? Start Here walks through the basics, and the youth baseball gear list by age helps before your next purchase.

For young fans at home, this starter baseball card guide is a fun side project. Sign up for our newsletter on the homepage for printable practice checklists.

Frequently Asked Questions

What’s the best baseball throwing drill for beginners? Quick catch and one-knee throws. Both teach arm action without asking for distance.

How often should youth players do throwing drills? Two or three sessions a week, with a rest day between them and a close eye on pitch counts. Follow Pitch Smart’s limits for any pitching.

How far should a 9-year-old throw during practice? Around 30 to 45 feet. Build up slowly, and back off at the first sign of fatigue or a dropped elbow.

When should a young pitcher learn breaking pitches? Wait until fastball mechanics are solid and a qualified coach is guiding it. Growing arms come first.

Sources