5 Easy Softball Throwing Grip Strength Exercises

Pitching in Fastpitch Softball requires a lot of talent, skill, game knowledge, practice, and strength to be an elite pitcher. Many pitchers have the raw talent, they can pick up the skills and knowledge of the game through practice. Going from being an average pitcher to one that makes the rise ball “pop” takes more than practice, it takes a strong grip. And now a strong grip can be achieved easily at home with these 5 easy steps.

This article will give you some simple exercises 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 being an average fastpitch softball pitcher to an excellent one.

Exercise 1:

Grab a can of soup or vegetables from the pantry. A small 2 pound weight is also good for this. Any small weight that you can fit in your hand.

Hold the can in your hand, palms down. Then lift your wrists up and down 15 to 20 times. (Increase the weight if you don’t feel it on your forearm above.) Rest 1 minute, then repeat this for 3-5 sets.

Exercise 2:

This is a modification of the first exercise. Simply hold the can with your palms facing up and lift your wrists up and down 15 to 20 times until you feel it. Then do one more. Rest 1 minute, then repeat 3-5 reps.

(Exercises 1 and 2 can also be done using a weighted ball.)

Exercise 3:

This drill requires a rod about 15 inches long, a length of string or cord about 24 inches long, a heavy weight about 5 pounds (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 bar.

Hold the rod with your hands palms down and the same distance from the rod.

Start rolling the bar and lift the weight up to the bar. Hold it for 3 seconds, then slowly unroll it until it comes 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 on the tops of your forearms and hands. Increase the weight until 12-15 increases is all you can do.

Exercise 4:

Use the same contraption you used in Exercise 3. This time turn your hands palms up and roll the weight up and then down slowly 15 times. Rest 1 minute and repeat for 3 reps. Increase the weight until 12-15 increases is all you can do.

Exercise 5:

This one is a little different. Take a 2-liter soda bottle filled halfway with water. Hold it at the top and turn it up and grab the bottom end with your hand. Grab the top again and repeat the flips 15 times. Repeat with the other hand. Do 3 repetitions.

Do these exercises 3 times a week and in the off-season you will notice a huge increase in grip strength. When fastpitch softball season rolls around, your spins will be significantly faster and it will be easier to catch the ball.