If you’re a slow pitch softball player in his or her 50s, 60s or 70s and your throws just aren’t as zippy or accurate as they used to be, you’re not alone.
As we age, lots of things change.
We lose flexibility, overall strength, testosterone, muscle tone, foot speed and more. All of these can have a negative impact on your throwing, but with a little bit of training we can regain and restore some of your speed and accuracy.
Tip #1: Work on Your Flexibility & Mobility
This is one of the first things to go, especially as you become less physically active.
I probably don’t need to waste any breath convincing you that you need to improve your mobility, so let’s jump right into a few manageable exercises that you can do right in your home:
DISCLAIMER: Be sure to check with your doctor before beginning any exercise regimen. The exercises and drills shown are examples, shown for illustration purposes only and are NOT a prescription and may not be right for everybody.
1. The Sidelying Thoracic Mobility Drill
2. 4-Part Squat
3. Standing Ts
Tip #2: Move Your Feet Faster, and Get Used to It In Practice
This tip is best explained using the video below. MOVE YOUR FEET! It’s my #1 throwing tip!
Tip #3: Stop Taking Your Pre-game Throwing Warm Up For Granted
When you were young and spry and in amazing shape, you could take a lot of things for granted and still play well.
Today, if your throws are losing some speed and accuracy, then it’s time to start NOT taking the little things for granted.
The first step is improving your pre-game throwing warm up:
- Don’t just step and throw
- Enjoy yourself, but don’t talk the entire time…focus at least a little bit on what you’re trying to accomplish
- Think about your mechanics and how your arm feels – tinker and see what changes
- Use your infield footwork or outfield footwork to simulate game throws
- Use the throwing drills I’ll show in in Tip #5
- Move your feet with quickness and purpose – again, don’t just step and throw. MOVE YOUR FEET!
- Throw from different arm angles while moving in different directions – again, practice like you play and simulate game actions
Sure, these are the same tips I’d give to a 15 or 20 year old, but they equally apply to 40, 50, 60 or 70 year old players as well.
You’re only as old as you tell yourself, so show the age you want to be in your throwing routine–move your feet and having fun with it.
Tip #4: Play the Game a Little Bit Harder
Remember the saying, an object in motion tends to stay in motion? This applies to sports, too.
It’s easy to view your recreational sports experience as one that should be as fun and easy as possible.
Fun? Yes – this should be the chief goal.
But easy? Not as much.
Even though no one will probably mind, consider doing the following things, all of which will keep you more physically fit, keep your footspeed and quickness up, and keep you mentally sharp:
- Run hard on ground balls, even when you’re definitely going to be out
- Run hard(ish) on and off the field. You don’t have to sprint, but be quick about it.
- Do 3-8 sprints before each game, even if they’re just 10 yards
Why the focus on sprinting and running hard?
It keeps the spirit of baseball alive, something you probably grew up with. Baseball is–and will always be–hard. Respecting the game by always running hard is a tenant of the legends of the game.
It also keeps you quick, nimble, and engaged. How often do you have a chance to sprint in your daily life? Not often. So take every softball game as a chance to get the blood flowing and to challenge your body to go hard.
Tip #5: Add These Throwing Drills to Your Routine
When you warm up before a game, do you use throwing drills to help maintain and/or improve your throwing technique?
Even MLB pitchers do this…they hone their craft every single day no matter how many times they’ve done it.
Start with the following two drills and check out the video on pre-game throwing ideas.
The Rocker Drill
Fast Shuffles
Pregame Throwing Video
Tip #6: Start a Simple, Daily Arm-Care & Posture Routine
Studies have shown that up to 50% of adults have an asymptomatic rotator cuff tear, and many of you reading this have probably had shoulder issues at some point in your life, even if just from sitting in front of the computer.
So, do yourself a favor and get consistent “arm care” work in each day – it’s great to add to your morning routine and can be effective with just 5 minutes of work each day. It doesn’t have to long, drawn out and difficult as long as you’re consistent with it.
Here are some of my favorites to do in your home:
1. Blackburns
These can be performed on your floor or on a training table, off the end of the chaise on your couch–wherever you want. They’re amazing for your shoulder blades and upper back, including the muscles responsible for good posture. Start with no weight – just your arms.
2. Sidelying External Rotations
Do these while laying on your side on the carpet or even a firm couch – whatever works for you. These are great for your throwing arm or do both arms if you have the time. These hit the prime muscles involved in slow your arm down from a throw (the external rotators) so they’ll make your arm feel better and stronger in just a few weeks. Start with 1-2 lbs.
3. Band Pull Aparts
The band you see in the video below is cheap and will last a relatively long time when taken care of it. Can easily travel to and from the softball field.
A thin, ribbon-like theraband [affiliate link] is what I prefer to use for this (they make latex and non-latex versions), but you can use any band you have at home.
Grab one below, I recommend green or blue for beginners (or picking up both so you can progress as you get stronger)
Tip #7: Long Toss One Day Each Week
Last but not least, long toss is good for your mechanics and accuracy, because to hit your throwing partner from a long distance requires…you guessed. it…a high degree of accuracy.
Long toss doesn’t mean bringing the rain and throwing the ball up into the sky. Rather, it just means to challenge yourself on distance while throwing at a slight upward angle, something that would be either in-reach or just out of reach by a cutoff man if there was one.
So stretch it out and challenge yourself to continually hit your partner in the chest with strong, long throws. The more you do this, the more you’ll get in tune with your mechanics (and footwork), which will help it all carry over into games.
Sign Up For My Free Softball Throwing Webinar
Each week I send out my new YouTube videos with drills, exercises, advice and more.
You’ll be enrolled for these emails when you sign up for my free softball throwing webinar. It’s filled with tips, drills and advice to improve your throwing in a hurry.
Thanks for reading! – Coach Dan Blewett