Youth Baseball Throwing Drills for Accuracy and Healthy Arm Action
Six throwing drills that improve direction, footwork, and accuracy without turning every catch session into maximum-effort throwing.
The best accuracy work starts with easy catch at a distance where the player can move well. Build around three ideas: get the body moving toward the target, let the arm work without forcing it, and stop when mechanics or comfort deteriorate. Accuracy is not created by telling a child to aim harder.
A 20-minute throwing session
- Movement warmup, 3 minutes: skips, side shuffles, arm circles, and easy trunk turns.
- Short catch, 4 minutes: relaxed throws to the partner’s chest from a comfortable distance.
- Footwork drills, 6 minutes: shuffle throws and catch-transfer-throw.
- Target game, 5 minutes: score accurate throws, not velocity.
- Easy finish, 2 minutes: move closer and make smooth throws.
Six useful drills
1. Four-seam grip catch
Start close. After each catch, the player finds a comfortable four-seam grip and throws to the chest. Do not demand a perfect grip if the child has to stare at the ball for five seconds; speed up the transfer gradually.
2. Shuffle toward the target
Catch, bring the feet underneath the body, make one controlled shuffle, and throw. The chest and front shoulder should finish generally toward the partner instead of falling sideways.
3. Catch-transfer-throw
Use a slow rolling or tossed ball. The player catches, separates the hands, replaces the feet, and throws at 60–70% effort. This connects fielding to the actual throw.
4. One-knee direction drill
Use sparingly and at low effort. From one knee, make short throws while keeping the torso organized toward the target. This is a feel drill—not an arm-strength exercise.
5. Partner target game
Give one point for the chest, two for the glove, and zero for a throw that forces the partner to leave the lane. Play to ten. Competition creates intent without asking for maximum velocity.
6. Position throw
Finish with five to eight throws that match the player’s position: middle infield pivot, third-base throw, outfield crow hop, or catcher exchange. Use game footwork at submaximal intensity before adding speed.
Healthy throwing rules
- Increase distance and intensity gradually after time off.
- Throw only as far as the player can maintain comfortable mechanics.
- Do not use weighted balls without a qualified, age-appropriate program.
- Pain, altered arm action, loss of control, or unusual fatigue ends the session.
- Pitching workload counts even when a player also throws from another position.
A healthy player may feel normal muscular tiredness. Sharp pain, joint pain, lingering soreness, numbness, or a player protecting the arm is different and deserves medical attention.
Frequently Asked Questions
How often should a youth player do throwing drills?
Two or three short quality sessions can be more useful than one long, exhausting session. Game and practice workload must be included.
Does long toss improve accuracy?
It can build throwing capacity when progressed carefully, but distance should never come at the cost of pain or visibly poor mechanics.
Should players throw through soreness?
No. Stop for pain, unusual soreness, loss of motion, or altered mechanics and consult an appropriate medical professional when symptoms persist.
Sources and Further Reading
Author: The Rundown Club Editorial Team
The editorial team behind The Rundown Club youth baseball guides, reviews, directories, and community resources.