5 Easy Softball Pitching Grip Strength Exercises

Pitching in Fastpitch Softball requires a lot of talent, skill, knowledge of the game, practice, and strength to be an elite pitcher. Many pitchers have raw talent, they can pick up the skills and knowledge of the game from practice. Going from being an average pitcher to one who makes the riser ball “pop” takes more than just practice, it takes a strong grip. And now a strong grip can be easily achieved 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 a great one.

Exercise 1:

Take 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 with your palms facing down. Then raise 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 to 5 sets.

Exercise 2:

This is a modification of the first exercise. Just hold the can with your palms up and lift your wrists up and down 15-20 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 palms facing down and the same distance from the rod.

Begin to roll the bar and lift the weight up to the bar. Hold for 3 seconds, then slowly unwind until it comes all the way back down.

Repeat this by rolling up and down 15 times. Rest 1 minute and repeat for 3 repetitions. You should really feel this in your upper 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 down slowly 15 times. Rest 1 minute and repeat for 3 repetitions. Increase the weight until 12-15 increases is all you can do.

Exercise 5:

This one is a bit different. Take a 2-liter soda bottle filled halfway with water. Hold it by the top and rotate it up and grab the bottom end with your hand. Grab the top again and repeat the cartwheels 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. Come fastpitch softball season around, your spins will be significantly faster and the ball will be easier to catch.