Windmill pitching is hard on the arm. A proper warm-up prevents injury and builds strength. This is the sequence to use before every throwing session.
Equipment needed: A mound or flat area, 20 softballs, a bucket, a catcher.
Setup: Pitcher on the mound. Catcher 43 feet away. You’re watching form.
How to run it:
- 5 reps: Small-radius windmill (arm circle is tight, ball stays low). Nice and easy.
- 5 reps: Medium-radius windmill (arm extends, ball comes up). Still easy.
- 5 reps: Full windmill with velocity building.
- Rest 1 minute.
- 5 reps: Full speed pitches.
Total: 20 pitches from easy to game speed. This takes 20 minutes.
What to look for: Smooth arm action, consistent timing, and a balanced follow-through. If the arm slot is changing or the follow-through is rough, stop and reset.
Variation: For younger kids (11), skip the velocity progression and stick with medium-radius windmills. For advanced pitchers (12), add count work after the 20-pitch build-up (pitch in a game scenario).