How to Throw a Baseball the Right Way: Step-By-Step Instructions

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Improve your aim, distance, and strength with these tips
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Playing baseball is incredibly fun and rewarding, but in order to perfect your game, you must perfect your throw. Take the following steps to get your throwing mechanics down pat and increase your accuracy, speed, and strength. To help guide you, we enlisted the help of baseball coach and instructor Isaac Hess to ensure you improve your game on the diamond.

How to Throw a Baseball Accurately

Baseball coach and instructor Issac Hess says to transfer your energy from the mound towards home plate. Keep your elbow up, and finish by following through. After you release the ball, your throwing arm should continue downwards and land on your opposite hip. This will give power to your throw and increase your accuracy.

Section 1 of 5:

Throwing Mechanics at a Glance

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  1. Effective throwing involves using your entire body. You generate almost all of your power from your lower body, you aim with your chest, feet, and head, and you allow your throwing arm to lag behind you as you launch the ball. Here’s how it all works at a glance:
    • Line your feet up. Both feet should be on a line towards the target.
    • Shuffle and open up. Take a step or two and extend your arms out.
    • Stick your arm behind you. Keep a bend in the elbow and raise the ball.
    • Pivot and turn your hip. Turn with your lower body and let your throwing arm drag behind you.
    • Release the ball and follow through. Let your arm swing freely towards the target and let the ball go using your fingertips.

    Meet the wikiHow Expert

    Isaac Hess is a professional baseball coach and the founder of MADE Baseball Development and Champion Mindset Training Program, a baseball training program in Los Angeles, CA. He played both professional and collegiate baseball as a pitcher.

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Section 2 of 5:

Throwing a Baseball

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  1. Hess says that before you make any throw, your entire body should be shifted into the “ready position” for throwing. Your feet should be shoulder-width apart with knees slightly bent, your body should be relaxed, and your hips and shoulders should be lined up. [1]
    • Start with the ball held in your glove near your chest. This places it in a good location for you to make a quick throw.
    • Make sure your feet aren’t staggered. You will start your throw with your feet at a level distance, and then take a step away as you throw.
    • When you throw the ball, you will keep your feet and shoulders in line, similar to in the ready position.
    • Stay alert and focused whenever you are preparing to throw.
  2. Watermark wikiHow to Throw a Baseball
    There is no single “correct” way to throw the baseball, but you’ll have the most accuracy with a four-seam grip. Place your index and middle finger across one of the rows of seams, with your thumb forming a third gripping point directly underneath. Your ring and pinky fingers should curl slightly behind the ball and aid in supporting it. [2]
    • You can also use a two-seam grip if you’d prefer. You hold the ball with your index and middle fingers laid on top of the seam where the seams are at their narrowest point.
    • Holding the ball along the seams correctly positively influences the speed and direction of the throw. When held this way, your throw is more likely to be straight rather than a curved lob.
    • Keep the ball out on your fingertips and not in the palm of your hand. Palming the ball will cause a slower release time, which worsens your accuracy and speed.
    • At first, you may have to look at the ball to line up the seams with your correct fingers, but as you practice, you should be able to feel the correct finger placement without looking, using only touch.
  3. Watermark wikiHow to Throw a Baseball
    If you want your throw to be accurate, you need to be sure of where you want it to go. If you are throwing to a partner, always aim for their chest. Feel free to use your glove to point at your target, as this will help your body line up into position. [3]
    • Don’t take your eyes off your target as you go through all of the throwing motions.
  4. Watermark wikiHow to Throw a Baseball
    Bring the ball back and around your body for your wind-up. You should bring your elbow back and around, allowing it to open and close as you rotate your arm. As you bring your arm around in front of you, release the ball when it lines up with your target. [4]
  5. Watermark wikiHow to Throw a Baseball
    Either take one step or shuffle forward a few times to create some momentum. Take the step towards your target with your leg opposite your throwing hand. If you are right-handed, you will take a step with your left foot. Simultaneously, rotate your hips towards your target. [5]
    • You are going to “lead” the throw with your front hip. After you’ve planted your feet, your hips are going to be the first part of your body to move.
  6. 6
    Rotate your hips and let your back arm drag forward. As you rotate your hips, keep your back arm extended behind you. Let the arm drag behind your torso as you square up with your target. Once your chest is square, begin firing your back arm towards the target. [6]
    • Pivot your back foot as you’re throwing, but keep it on the ground. You will lose a lot of power by throwing off of your back foot.
    • Keep your elbow bent however you’re most comfortable. Throwing a baseball should not hurt. If you’re more comfortable with your arm bent at more than a 90-degree angle, that’s fine. If you prefer a tighter angle, that’s okay too.
    • Hess says, “The elbow should be bent throughout the throwing motion but fully extended at the point of release to generate maximum velocity and carry. I tell my players to think of the arm as a series of catapults in the kinetic chain:
      • Catapult 1: Elbow — lay it back to load power.
      • Catapult 2: Wrist — laid back behind the ball.
      • Catapult 3: Fingers — loose and relaxed, trailing the ball until the very last second.
      • This sequence allows for a smooth buildup of force and a whip-like release without unnecessary strain.” [7]
  7. 7
    Release the ball with your fingertips. Keep your head as still as possible and extend your front arm towards the target. As your arm fully extends, let the ball roll off the tip of your fingers. The ball should rotate with the seams spinning back towards you. This will increase the airtime of the ball. [8]
    • The “perfect” release point is wherever your arm is most extended in front of you as you throw.
  8. Watermark wikiHow to Throw a Baseball
    Hess explains that you really want your throwing arm to ultimately end up on your opposite hip. Following through ensures that the ball doesn’t “trail off” and that you don’t lose any momentum throwing the ball. [9]
    • Try to pretend that the ball isn’t even leaving your hand. Just let your arm keep moving. Nothing should change between the fraction of a second where the ball is in your hand and the fraction of a second after the ball has left your hand.
    • Note the order of what just happened: In order, you moved your feet → legs → hips → torso → arm. See the trend here? You generate power from the ground up!
  9. Watermark wikiHow to Throw a Baseball
    Your feet should be a bit wider and staggered because of your throw, your hips will be turned, facing your target, and your throwing arm should be diagonally across your body with your hand on your opposite hip. [10]
    • You’ll occasionally see older, seasoned players kind of “launch” themselves in the air after they release the ball. This is totally fine for them because they’re letting their momentum carry them through, but for now, just focus on the correct mechanics.
    • Hess says, “My philosophy is: All players should first learn to throw like pitchers. It builds clean mechanics, arm health, and overall awareness. Once that base is strong, players can adapt to the speed and demands of each position.” [11]
    • “On the flip side, pitchers should also train like position players sometimes,” notes Hess. “Practicing athletic throws in unpredictable situations builds body control, quick-twitch ability, and helps them become better defenders — which only improves their overall pitching performance.” [12]
    • Hess continues, “Mechanically, the foundation should be the same [regardless of the player’s position] — what changes is the urgency and context of the throw:
      • If an outfielder has time (e.g., runner not advancing), the throw may look like a pitcher’s delivery — full extension, strong follow-through.
      • If it’s a fast play (e.g., throwing out a runner going for extra bases), the motion is more compact — similar to how infielders or catchers throw, prioritizing quick release over full velocity.” [13]
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Section 3 of 5:

How to Practice

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  1. Watermark wikiHow to Throw a Baseball
    If you find that you have a difficult time getting that extra flick of the wrist in at the release of every throw, try this for practice. Kneel on the ground with a partner, spaced about 5–10 feet (1.5–3.0 m) apart. You don’t need to use your mitt for this, as you won’t be throwing hard enough to cause an injury.
    • Bend your throwing elbow so that it is vertical, or parallel to your torso. You won’t be winding up your arm for this, so stiffen your shoulder and elbow joints to hinder movement.
    • Use your non-throwing hand to hold the elbow of your throwing arm. You are doing this to prevent it from moving, so cup the front of your elbow tight enough that you will block your forearm from moving forward.
    • Throw the ball by flicking your wrist only. You should start with the correct ball grip and your wrist tilted slightly back, and then toss the ball forward by flicking your wrist downwards sharply. You are using your wrist to provide all the momentum of the throw; don’t use any other part of your body.
    • As you practice this, move a few steps further back. This will strengthen the power of your wrist and help you to use this motion even at a distance. You should never exceed 20 feet (6.1 m) from your partner though, so that you don’t accidentally cause injury to yourself or your partner.
  2. Watermark wikiHow to Throw a Baseball
    If you have problems with making strong, fast throws while maintaining accuracy, it may have to do with your follow-through. To do this exercise, kneel on one knee (your throwing knee) on the ground about 10 feet (3.0 m) away from your partner. Practice softly throwing the ball, focusing on your form and windup.
    • As you release the ball, bring your arm completely across your body so that your throwing hand rests on the other side of your opposite thigh. If you were standing, your arm would rest on your hip.
    • You should not focus on speed or strength for the exercise. Concentrate solely on the accuracy of your throw and your follow-through.
    • Make sure that although you are bringing your arm totally across your body, you are still releasing the ball when it lines up with the target in front of you. Releasing the ball too early or too late will cause it to go off target.
    • As you feel more confident in your follow-through, slowly move further back while still kneeling. Eventually, use this same practice while standing.
  3. Watermark wikiHow to Throw a Baseball
    Hess breaks down why: “I think the best way to improve is to have good location. The way that you do that is by having good mechanics…So, you want to work on your throwing mechanics first, and that will allow you to make your body efficient and get the most out of your body rather than just trying to throw it.” [14]
    • Before each throw, stick out your gloved hand to point at the chest of the other person. Simultaneously, take a small step with the same foot.
    • Practice this without gloves, so that you are focused on aim rather than strength.
    • As you throw, keep your eyes on your partner’s chest. You should never release eye contact, until they have caught the ball. Pointing, taking a step, and maintaining eye contact should help to perfect your aim.
    • Move further and further back, and begin using your glove if necessary while practicing your aim.
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Section 4 of 5:

Troubleshooting Common Problems

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  1. 1
    Ball flying away from you This is often the result of one of two problems: either you aren’t gripping the cue ball very well, or you’re releasing the ball way too early. To diagnose this one, monitor the spin of the seams in the air when you throw. If they spin erratically, your grip is no good.
    • Fixing an early release requires some trial and error. Try holding the ball longer as you release. You should barely see your arm emerging from your peripheral vision as you release the ball!
  2. 2
    Poor accuracy Focus on what your head and chest are doing when you throw. It can be very difficult, but you must keep your torso and head upright and focused as close to your center of gravity as possible. If your torso tilts to a side or your head bobs, you can lose the path of your target.
    • Start slow! Focus on making accurate throws in a short distance and slowly work your way back until you find the point where you’re losing your accuracy. That’s where you want to work on your chest and head.
  3. 3
    Poor distance This is just a strength thing. You’ll improve your distance as you continue growing, practicing, and throwing. Hess says push-ups are a great way to improve your upper body strength. But he also emphasizes that just throwing a lot is key. Just go outside and "get repetitions” at every opportunity, he suggests. [15]
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Section 5 of 5:

Baseball Grips

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Expert Q&A

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  • Question
    How do I throw a baseball more accurately?
    Isaac Hess
    Baseball Coach & Instructor
    Isaac Hess is a Baseball Coach, Instructor, and the Founder of MADE Baseball Development and Champion Mindset Training Program, a baseball training program based in Los Angeles, California. Isaac has over 14 years of experience coaching baseball and specializes in private lessons and tournaments. He has played baseball for both professional and collegiate leagues including Washington State University and the University of Arizona. Isaac was ranked as one of Baseball America's top 10 prospects for 2007 and 2008. He earned a BS in Regional Development from the University of Arizona in 2007.
    Isaac Hess
    Baseball Coach & Instructor
    Expert Answer
    Make sure you follow through and continue practicing your aim before you work on increasing your speed.
    Thanks! We're glad this was helpful.
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  • Question
    What does "throwing from the stretch" mean?
    Donagan
    Top Answerer
    It's a pitching term. It means pitching without a windup in order to keep baserunners close to their bases before the pitch is delivered.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
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  • Question
    What's the ideal arm position for a throw?
    Donagan
    Top Answerer
    In throwing a baseball, use the form most comfortable and effective for you. Some people throw with their arm nearly vertical. Some throw with their arm nearly horizontal ("sidearm"). Most throw with the arm somewhere in between.
    Thanks! We're glad this was helpful.
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      Tips

      • When you pull your arm backwards, turn your elbow away from you a little.
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      • While cocking your wrist and using only your wrist and fingers may feel strange at first, keep practicing. Strengthening your wrist and fingers plays a major role in developing stronger, more accurate throws.
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      • Do not worry about strength or speed to start, as mechanics and accuracy are the most important things to learn. As your mechanics and accuracy get better, you can begin to increase your speed and strength.
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      References

      1. ↑ Isaac Hess. Baseball Coach & Instructor. Expert Interview
      2. ↑ http://www.thecompletepitcher.com/pitching_grips.htm
      3. ↑ https://www.ducksters.com/sports/baseball/throwing.php
      4. ↑ https://premierpitching.com/blogs/premier-pitching-chronicles/how-to-throw-a-baseball-the-science-of-efficiency-and-performance
      5. ↑ https://premierpitching.com/blogs/premier-pitching-chronicles/how-to-throw-a-baseball-the-science-of-efficiency-and-performance
      6. ↑ https://premierpitching.com/blogs/premier-pitching-chronicles/how-to-throw-a-baseball-the-science-of-efficiency-and-performance
      7. ↑ Isaac Hess. Baseball Coach & Instructor. Expert Interview
      8. ↑ https://premierpitching.com/blogs/premier-pitching-chronicles/how-to-throw-a-baseball-the-science-of-efficiency-and-performance
      9. ↑ Isaac Hess. Baseball Coach & Instructor. Expert Interview
      1. ↑ https://www.youtube.com/watch?v=W8Wosz4XaRU
      2. ↑ Isaac Hess. Baseball Coach & Instructor. Expert Interview
      3. ↑ Isaac Hess. Baseball Coach & Instructor. Expert Interview
      4. ↑ Isaac Hess. Baseball Coach & Instructor. Expert Interview
      5. ↑ Isaac Hess. Baseball Coach & Instructor. Expert Interview
      6. ↑ Isaac Hess. Baseball Coach & Instructor. Expert Interview
      7. ↑ https://orthoinfo.aaos.org/en/diseases--conditions/shoulder-injuries-in-the-throwing-athlete/
      8. ↑ https://orthoinfo.aaos.org/en/diseases--conditions/elbow-injuries-in-the-throwing-athlete/

      About This Article

      Article Summary X

      To throw a baseball, stand with your feet shoulder-width apart with your knees slightly bent. Hold the ball in your glove near your chest. Place your index and middle finger across one of the rows of seams, and grip the ball directly under your first 2 fingers. Your ring and pinky fingers should curl slightly behind the ball to support it. Bring your arm up behind your head, then swing your arm forward, releasing the ball when it lines up with your target. Keep reading to learn different throwing grips, like a four-seam fastball or a curveball.

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