Increases arm strength and accuracy.


The pitcher stands on the rubber. A catcher sets up behind home plate.


  1. The pitcher throws two pitches from the rubber. If both make it over the plate to the catcher, she takes two steps back and throws two pitches from that location.
  2. The pitcher continues backing up until she reaches a point where she struggles to get the ball to the catcher.
  3. Once the pitcher reaches her maximum distance, she stops there and does 25 to 50 repetitions.

Coaching Tips:

  • Remind pitchers to stay on their power line, focus on their mechanics and work on their spin.
  • The goal should be for the ball to come in on a 12-6 rotation.
  • One way for the pitcher to better see spin is to put a piece of colored tape around the ball.

Tips for Younger Athletes:

  • At this foundational stage, prioritize their pitching form over distance. Reinforce the importance of a balanced stance, a smooth wind-up, and a consistent follow-through.
  • Introduce a visual aid like a hula hoop or a marked target behind the catcher. This gives younger athletes a clearer aim point, making the task more engaging and game-like.
  • Instruct younger pitchers on the importance of leg power. A strong push-off from the mound not only increases distance but also improves accuracy.

Tips for Older Athletes:

  • Before moving further back, older athletes should achieve a consistent number of successful pitches, enhancing their control and accuracy.
  • As athletes mature, their core strength becomes vital for powerful and stable pitches. Constantly remind them of its importance during their delivery.
  • Distance pitching can strain the arm. Ensure older athletes stretch regularly, maintain proper form, and avoid overexertion to prevent injury.