How to Throw Sidearm in Softball with Good Mechanics

In this article you’ll learn how to make throws on the run, from various arm angles and directions of movement. Infielders in softball need to be able to charge the ball hard, field on the move and throw accurately on the run.

The game is simply too fast to always set the feet and throw overhand. So today, watch the video below and read on to learn some of the finer points of throwing sidearm in softball.

How to Throw on the Run and Throw Sidearm in Softball

This is a crucial task required of all infielders, so learning how to throw sidearm in softball is something that should be introduced early on when a player has a foundation of good overhand mechanics.

Too often, players are encouraged to only field the ball at their enter, only throw over the top, and only doing infield actions in a rigid way.

Softball is an athletic sport. It requires improvised movements, throwing on the run and from lots of different directions and angles. We as coaches should be encouraging this in practice and in drills. To best prepare players for games, they need to practice game actions.

Throwing on the Run – A Sidearm Throw

Throwing on the run is almost always a sidearm throw. Why? Because the body, as it moves, can’t raise the shoulder above the head without “impinging.” Impingement is when internal body parts collide; in this case, the shoulder impinges on the shoulder socket and collar bone. Sidearm throwing is just a much easier way for the body to accomplish the task.

This is also a riskier throw from the perspective of overthrows. Because of this, practicing it a lot is important–we don’t want a player to bust out a risky throw she’s never done before when the game is on the line.

Rather, give softball players a chance to throw sidearm and throw on the run in a safe environment – practice – where it’s okay to make mistakes.

If you want to learn to throw sidearm in softball in a way that will really help players impress scouts, throwing on the run is a good way to do it.

Things to Consider Before Devoting Time to Learning Sidearm Throwing Mechanics

Again, the following techniques are NOT appropriate for all players. Rather, establishing strong fundamental are important. If you’re not quite at a level where you can throw reasonably well in the field, then I’d suggest the following articles to get started there first:

• How Hard Should I Be Throwing?
• Foundational Fielding Drills
• How The Correct Grip Will Help You Throw Harder
• Ten Softball Throwing Mistakes (Thorough, Free eBook with videos)

If You’re Ready for More Advanced Throwing…

If you’ve got a good foundation then I’d suggest watching the video below. Here is a summary of major point:

• The throwing shoulder blade must pull back all the way to get adequate power on a throw
• The elbow angle must be less than 90 degrees to get adequate power on a throw
• The ball and hand must stay within the throwing arm pec muscle (chest) before the arm begins to accelerate
• Any arm angle can be appropriate–it will be determined by the speed, direction and target the player is throwing to.

Watch the video below for more detail on proper mechanics, considerations and examples of what good on-the-run sidearm throwing looks like.

This video details all the different arm angles you’ll need to learn to throw sidearm in softball. It’s got demonstrations and more.

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Throwing Sidearm in Softball FAQ

Check out answers to common questions below.

Is it bad to throw sidearm in softball?

It depends – if your mechanics aren’t good, you may throw sidearm because your body is compensating for problems. However, throwing sidearm is necessary when throwing on the run, when you field a ball on the move at weird angles, and many other times as an infielder or catcher. Throwing sidearm in softball is a necessary skill to learn, but some players DO throw sidearm because they need to improve their throwing fundamentals.

Why do I throw sidearm?

Many softball players in fastpitch throw sidearm because of the following throwing mechanics flaws:
1. Their weight shifts forward too early
2. The open up their front side too early
3. Their shoulders slope forward, instead of having upward tilt
4. They drop their elbow

Throwing sidearm for many young players means they have mechanical problems they need to fix. Addressing these with good softball throwing drills is important.

Why does my arm hurt when throwing a softball?

Arm pain throwing a softball can be from many factors:

1. Loose shoulder joint due to weak shoulder and rotator cuff muscles
2. Poor throwing mechanics
3. A low elbow when throwing
4. Too much throwing – its common to play 4-6 games on a single weekend, and this can lead to overuse
5. Poor warm up
6. Poor strength and conditioning and arm care

Work with a good coach to help you figure out which of these things may be the problem.