Youth Baseball Pitching Drills for Control and Mechanics

The Short Answer: Youth baseball pitching drills focus on developing proper mechanics, arm strength, and control through structured exercises and progressive training. The most effective drills combine mechanical training with strength building while prioritizing safety and proper form.

Mastering proper pitching mechanics sets young players up for long-term success and injury prevention on the diamond. For youth baseball players, developing sound fundamentals early on creates a foundation that can carry them through their entire baseball journey. The most effective youth baseball drills emphasize proper form, build arm strength safely, and improve control.

Featuring Plate Crate’s specialized training tools, these age-appropriate drills keep the focus on fun while helping young pitchers develop their baseball skills and grow into confident, capable players. 

Remember, these exercises are meant to complement, not replace, regular throwing practice and should be incorporated into a comprehensive training program that includes proper warm-up and cool-down routines.

Building Foundational Arm Strength

One of the most critical aspects of youth pitching development is building proper arm strength through safe, controlled exercises. While young arms are still developing, it's essential to focus on strengthening the smaller stabilizing muscles around the shoulder and elbow

Cuff Band Arm Strength Circuit

Goal: Build shoulder and arm strength for youth pitchers.

Step 1: External Rotations

1. Attach a Cuff Band around the player’s wrist.

2. Have the player stand perpendicular to a fence or stable post with the band anchored at elbow height.

3. Keeping the elbow tucked at their side and bent at 90 degrees, slowly rotate the arm outward.

4. Return slowly to the start position.

5. Complete 2 sets of 10 reps per arm

Step 2: Internal Rotations

1. Keep the same setup from Step 1, but the player now faces the opposite direction.

2. Starting with the arm rotated outward, bring it across the body, keeping the elbow tight to the side.

3. Return slowly to the start.

4. Complete 2 sets of 10 reps per arm

Step 3: T-Raises

1. Face the band anchor, arms extended straight in front.

2. Pull both arms outward to shoulder height, forming a “T” with your body.

3. Slowly return to center.

4. Complete 2 sets of 10 reps per arm

Step 4: Reverse Throws

1. Stand as if making a throw with the cuff band anchored behind.

2. Mimic the throwing motion in reverse, pulling the band back slowly and under control.

3. Focus on maintaining balance and control throughout the entire pitching motion.

4. Complete 8-10 reps per arm

Purpose: This circuit targets the smaller stabilizing muscles around the shoulder and elbow, which is crucial for developing safe and effective pitching mechanics in youth baseball players. With consistent practice, pitchers will improve strength, flexibility, and injury resistance.

Mastering Pitching Mechanics

Throw Trainer Mechanics Circuit

Goal: Help young players build pitching mechanics, accuracy, and arm path development.

Step 1: Dry Throws

1. Have the player hold the Throw Trainer according to the included instructions.

2. Without a ball, perform full throwing motions at 50–75% speed.

3. Emphasize “elbow up, glove in” positioning with a strong finish.

4. Complete 2 sets of 10 reps

Step 2: Target Throws

1. Step back 30–45 feet from a net or wall.

2. Throw into the strike zone, maintaining mechanics guided by the Throw Trainer.

3. After each throw, reset and assess form before the next repetition.

4. Complete 2 sets of 8 target throws

Purpose: This drill helps youth pitchers refine their throwing motion and build muscle memory using the Throw Trainer. The resistance and alignment guide helps players focus on arm path, lead-arm positioning, and proper follow-through to create repeatable, efficient pitching mechanics that become second nature.

React Pitch & Field Drill

Goal: Target pitching focus, reflexes, and defensive fielding.

Step 1: Warm-Up Throws 

1. Have pitchers warm up with 10–12 tosses at a short distance (30–40 ft).

2. Focus on mechanics and finishing in a balanced fielding position.

Step 2: React Pitch and Field Drill

1. Coach stands 15–20 feet in front of the pitcher with a React Baseball in hand.

2. Pitcher throws a pitch (either to a catcher or a net) and immediately resets into an athletic stance after release.

3. As soon as the pitcher finishes their pitch, the coach bounces the React Baseball toward them at a random angle.

4. The pitcher must react quickly to field the unpredictable hop with both hands or glove. Emphasize quick footwork, soft hands, and staying low.

5. Complete 8-10 reps per pitcher, rotate if in a group

Purpose: The React Pitch & Field Drill helps youth baseball pitchers improve their reaction time, defensive reflexes, and field awareness after delivering a pitch. Using the unpredictable bounce of the React Baseball, pitchers train to stay athletic and alert—ready for anything off the bat.

Control & Accuracy Drills

Power Pulls with Resistance Band

Goal: Help young players build arm strength and pitching endurance.

Step 1: Setup

1. Secure the Loop Resistance Band to a stable anchor at chest height.

2. Have the player stand facing the anchor in an athletic stance, feet shoulder-width apart.

3. Grip the band with the throwing hand, arm extended slightly forward.
   
   

Step 2: Simulated Throwing Motion

1. Pull the band back slowly into a “W” position—elbow bent at 90 degrees, shoulder height.

2. From the “W” position, rotate the arm forward in a smooth throwing motion, resisting the band’s tension.

3. Return to the start slowly with control.

4. Complete 2 sets of 10 reps for controlled movement

Step 3: Reverse Throws

1. Turn away from the anchor with your arm in the follow-through position.

2. Pull the band backward into the cocked “throwing” position.

3. Slowly release forward, simulating the deceleration phase of a throw.

4. Complete 2 sets of 8 reps

Step 4: Lateral Band Rows

1. Stand sideways to the anchor with the band in the player’s outside hand.

2. Pull the band across your body like starting a throw, keeping the elbow high.

3. Pause briefly, then return to start.

4. Complete 2 sets of 8-19 reps per arm

Purpose: This drill utilizes a Loop Resistance Band to help youth players develop stronger throwing arms, stabilize shoulder mechanics, and reduce injury risk. This 35lb band offers an intense workout to build endurance without overloading growing muscles.

Pitcher’s Focus Wheel Drill

Goal: Pitching focus, timing, and hand-eye coordination

Step 1: Warm-Up Tosses 

1. Begin with 10–15 short tosses at 30–45 feet to loosen the arm.

2. Focus on a smooth, repeatable pitching motion.

Step 2: Hand-Eye Wheel Reaction Catch 

1. Stand 5–7 feet from the player.

2. Spin the Hand-Eye Wheel and immediately toss it underhand toward the pitcher.

3. Instruct them to catch it with their glove hand while shouting out the color they saw first.

4. Repeat for 10-15 pitches.

Step 3: Target Pitch Challenge

1. Spin the Hand-Eye Wheel and place it flat on a bucket or stand behind the plate.

2. Assign each color or number on the wheel a specific pitch target zone.

3. Call out a color as the pitcher starts their wind-up.

4. The player must deliver the pitch to the corresponding zone.

Purpose: This drill helps youth pitchers improve hand-eye coordination, concentration, and timing—all essential components of successful, consistent pitching. By reacting to color or number cues on the Hand-Eye Wheel, young players train their brains to stay locked in, even when fatigued or under pressure.

Level Up Your Pitching with Plate Crate

At Plate Crate, we believe that championship-caliber players are developed through consistent, focused practice, the best coaching techniques, and the right training tools. Growing as a youth baseball pitcher requires a balanced routine that incorporates strength-building exercises and emphasizes proper mechanics, safety, and steady progression. Our training aids are created by baseball professionals with young players in mind, helping them develop various skills that allow them to achieve their goals on the field. Begin your Plate Crate journey by exploring our Training Aids and Subscriptions.