90-Minute Beginner Softball Throwing Practice Plan

Softball·Middle School·Beginner·90 min·Fundamentals·FieldingDefense

By the Practice Plan App Coaching Team · Published June 2026

1.How This Practice Stays Organized
2.What You’re Teaching Today (And What You’re Not)
3.What “Good” Looks Like By The End
4.The 90-Minute Practice Plan
5.What You'll Need
6.Run The Throwing Progression Like A Traffic Cop
7.Common Breakdowns And What To Do About Them
8.Adjustments For Roster Size And Equipment
9.What To Do Next Practice
10.Frequently Asked Questions

Practice context: Softball · middle school · 90 minutes · Goal: get every player throwing and catching safely with a repeatable four-seam throw, a “quiet” glove receive, and a basic ground-ball funnel into a short relay.

How This Practice Stays Organized#

This age group learns fastest when they’re moving and you’re correcting one thing at a time. Today is built around partners and small groups so nobody is standing in a long line waiting to throw. If you only coach one standard all day, make it this: we don’t throw hard until our body is warm and our partner is ready. That keeps arms healthy and keeps the field from turning into dodgeball.

Partner rules: balls stay in gloves until both players are set; receiver shows a target; thrower says the partner’s name before throwing.
Safety lane: all partner throwing is done in one direction so no one is walking behind a throw.
Coach voice: when you call “Freeze,” everyone stops with the ball in their glove and eyes on you.

What You’re Teaching Today (And What You’re Not)#

We’re teaching grip, direction, and catch habits—not long toss, not max-velocity throws, and not complicated cutoffs. Players should leave knowing how to hold a four-seam grip, how to point their front side, and how to receive with two hands when the ball is in front.

On defense, we’re keeping ground balls simple: ready position, move your feet, funnel to the belly button, and make a short accurate throw. The relay/cutoff piece is just an introduction so they understand where to throw the ball after a hit—no over-coaching.

What “Good” Looks Like By The End#

Most throws are chest-high with a visible four-seam grip and a balanced finish.
Receivers present a target early and catch out in front (not in their face or in their armpit).
On grounders, players get their hips down, glove on the ground, and the ball funnels to the center before throwing.
In a simple relay, the middle player turns their shoulders, shows hands, and makes one clean throw—not a rushed flip.

The 90-Minute Practice Plan#

9-period beginner middle school practice · 90 min

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0:00–0:10

Arm-Care Warm-Up and Movement

▾

Use the outfield grass or a foul line. No balls in hands yet—gloves on, balls stay in the bucket.

30 seconds easy jog, then side shuffle down/back, high knees down/back, butt kicks down/back.
Arm care: 10 forward arm circles, 10 backward, 10 “T” hugs, 10 wrist flicks (no ball), 5 slow pretend throws focusing on smooth finish.
Cues: “Smooth is fast.” “Shoulders relaxed.” “Finish and freeze.”

Common issue: players start throwing on their own. Fix: stop immediately, collect any loose balls, and restart with the rule: balls come out only when you say “Partners up.”

0:10–0:18

Grip and Four-Seam Throw Demo

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Players take a knee in a semicircle with one ball per player. You demonstrate with your back hand visible so they can see the seams.

Show four-seam grip: fingertips across the horseshoe, thumb underneath, no death-grip in the palm.
Dry reps: everyone holds the ball up for you to check, then does 5 slow “reach back and finish” motions.

Watch for: fingertips on top of the ball and a relaxed wrist—if the ball is buried in the palm, it will wobble.

Cues: “Fingertips, not palm.” “Point your front shoulder.” “Finish down.”

0:18–0:30

Partner Catch: Target and Receive

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Set two straight throwing lanes with flat discs. Partners start about 15 feet apart. Receiver shows a target at chest height before every throw.

Start with 8–10 easy tosses each focusing on catching mechanics: glove out front, other hand closes the “trap” on the ball when it’s in front.

Cues: “Show me a target.” “Two hands in front.” “Soft hands—catch, don’t smack.”
Common issue: receivers turn the glove sideways or catch by the ear. Fix: stop that pair and have them exaggerate: glove thumb up for chest-high balls, and catch out in front of the face.

Adjustment: if a pair is missing a lot, move them 5 feet closer and slow the throw speed until they stack 5 clean catches.

0:30–0:42

Partner Throwing Ladder for Accuracy

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Stay in the same lanes. You control distance: start close, then back up together when you call it. Put one disc behind each receiver as a “don’t drift” reminder.

5 wrist flick throws (elbow at side) each.
8 full throws each: step, throw, freeze finish for one second.
Accuracy game: first pair to 6 chest-high catches wins; a drop resets that pair to 0.

Watch for: front foot lands toward the target and the throwing hand finishes down by the opposite knee.

Common issue: players rush and lose control in the game. Fix: require the thrower to say the receiver’s name before throwing—if they don’t, the catch doesn’t count.

0:42–0:45

Water Break and Quick Reset

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Water, then back to your glove. While they drink, you move two cones to create two ground-ball lanes and bring one bucket of balls to you.

Give one clear expectation: “Next block is ground balls—glove on the ground, feet moving. If you’re waiting, you’re in ready position.”

0:45–0:57

Ground-Ball Ready Position and Funnel

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Two lines facing you, about 20–25 feet away. You roll grounders; players field and toss back underhand at first to keep it controlled.

Start with 2 reps each of “down the middle” grounders: ready position, move through, funnel to belly button, show the ball.
Then add a small angle: one step left/right before the roll so they learn to move their feet.

Cues: “Butt down, glove down.” “Choppy feet.” “Funnel to your belly.”

Common issue: they reach with the glove and stop their feet. Fix: make them take two quick steps as the ball is rolling—if feet stop, the rep doesn’t count and they redo it.

0:57–1:07

Field and Throw to a Target

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Same setup, but now each line has a throw-down base or cone target about 25–30 feet away. After the field, they make a short throw at 60–70% effort.

Run it as a rhythm: field → funnel → crow hop (or quick shuffle) → throw → jog to back of the other line.

Watch for: players get the ball to the center first, then throw—no throwing off the side of the body.
Cues: “Field it first.” “Ball to the middle.” “Step and throw.”

Adjustment: if throws spray, bring the target closer and demand 3 accurate throws before moving it back.

1:07–1:17

Simple Relays and Cutoff Intro

▾

This is here so beginners learn the idea of “middle player helps get the ball in” instead of everyone launching it as far as possible.

Set three players in a line: outfielder (with ball) → relay (middle) → target (base/coach). Rotate every 3 throws so everyone learns the middle spot.

Outfielder makes a controlled throw to relay’s chest.
Relay shows hands early, catches, turns shoulders to target, and makes one clean throw.
Target catches and drops ball in bucket; next ball goes.

Cues: “Middle shows hands.” “Turn, don’t spin.” “One good throw.”

Common issue: relay player rushes and double-clutches. Fix: slow it down: require a clear catch-and-freeze for half a second before the throw.

1:17–1:30

Cooldown Catch and Team Recap

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Partners finish with 6 easy throws each at close distance—end on clean reps, not wild ones. Then circle up.

Ask two players to demonstrate four-seam grip and target glove.
Recap the day in three points: “Warm up first.” “Show a target.” “Glove down, funnel up.”

Assign a quick take-home: 20 wrist flicks into a sock/ball at home (no throwing at walls) to feel fingers on top and a smooth finish.

Time	Period	Coaching Notes
0:00–0:10	Arm-Care Warm-Up and Movement	Use the outfield grass or a foul line. No balls in hands yet—gloves on, balls stay in the bucket. 30 seconds easy jog, then side shuffle down/back, high knees down/back, butt kicks down/back. Arm care: 10 forward arm circles, 10 backward, 10 “T” hugs, 10 wrist flicks (no ball), 5 slow pretend throws focusing on smooth finish. Cues: “Smooth is fast.” “Shoulders relaxed.” “Finish and freeze.” Common issue: players start throwing on their own. Fix: stop immediately, collect any loose balls, and restart with the rule: balls come out only when you say “Partners up.”
0:10–0:18	Grip and Four-Seam Throw Demo	Players take a knee in a semicircle with one ball per player. You demonstrate with your back hand visible so they can see the seams. Show four-seam grip: fingertips across the horseshoe, thumb underneath, no death-grip in the palm. Dry reps: everyone holds the ball up for you to check, then does 5 slow “reach back and finish” motions. Watch for: fingertips on top of the ball and a relaxed wrist—if the ball is buried in the palm, it will wobble. Cues: “Fingertips, not palm.” “Point your front shoulder.” “Finish down.”
0:18–0:30	Partner Catch: Target and Receive	Set two straight throwing lanes with flat discs. Partners start about 15 feet apart. Receiver shows a target at chest height before every throw. Start with 8–10 easy tosses each focusing on catching mechanics: glove out front, other hand closes the “trap” on the ball when it’s in front. Cues: “Show me a target.” “Two hands in front.” “Soft hands—catch, don’t smack.” Common issue: receivers turn the glove sideways or catch by the ear. Fix: stop that pair and have them exaggerate: glove thumb up for chest-high balls, and catch out in front of the face. Adjustment: if a pair is missing a lot, move them 5 feet closer and slow the throw speed until they stack 5 clean catches.
0:30–0:42	Partner Throwing Ladder for Accuracy	Stay in the same lanes. You control distance: start close, then back up together when you call it. Put one disc behind each receiver as a “don’t drift” reminder. 5 wrist flick throws (elbow at side) each. 8 full throws each: step, throw, freeze finish for one second. Accuracy game: first pair to 6 chest-high catches wins; a drop resets that pair to 0. Watch for: front foot lands toward the target and the throwing hand finishes down by the opposite knee. Common issue: players rush and lose control in the game. Fix: require the thrower to say the receiver’s name before throwing—if they don’t, the catch doesn’t count.
0:42–0:45	Water Break and Quick Reset	Water, then back to your glove. While they drink, you move two cones to create two ground-ball lanes and bring one bucket of balls to you. Give one clear expectation: “Next block is ground balls—glove on the ground, feet moving. If you’re waiting, you’re in ready position.”
0:45–0:57	Ground-Ball Ready Position and Funnel	Two lines facing you, about 20–25 feet away. You roll grounders; players field and toss back underhand at first to keep it controlled. Start with 2 reps each of “down the middle” grounders: ready position, move through, funnel to belly button, show the ball. Then add a small angle: one step left/right before the roll so they learn to move their feet. Cues: “Butt down, glove down.” “Choppy feet.” “Funnel to your belly.” Common issue: they reach with the glove and stop their feet. Fix: make them take two quick steps as the ball is rolling—if feet stop, the rep doesn’t count and they redo it.
0:57–1:07	Field and Throw to a Target	Same setup, but now each line has a throw-down base or cone target about 25–30 feet away. After the field, they make a short throw at 60–70% effort. Run it as a rhythm: field → funnel → crow hop (or quick shuffle) → throw → jog to back of the other line. Watch for: players get the ball to the center first, then throw—no throwing off the side of the body. Cues: “Field it first.” “Ball to the middle.” “Step and throw.” Adjustment: if throws spray, bring the target closer and demand 3 accurate throws before moving it back.
1:07–1:17	Simple Relays and Cutoff Intro	This is here so beginners learn the idea of “middle player helps get the ball in” instead of everyone launching it as far as possible. Set three players in a line: outfielder (with ball) → relay (middle) → target (base/coach). Rotate every 3 throws so everyone learns the middle spot. Outfielder makes a controlled throw to relay’s chest. Relay shows hands early, catches, turns shoulders to target, and makes one clean throw. Target catches and drops ball in bucket; next ball goes. Cues: “Middle shows hands.” “Turn, don’t spin.” “One good throw.” Common issue: relay player rushes and double-clutches. Fix: slow it down: require a clear catch-and-freeze for half a second before the throw.
1:17–1:30	Cooldown Catch and Team Recap	Partners finish with 6 easy throws each at close distance—end on clean reps, not wild ones. Then circle up. Ask two players to demonstrate four-seam grip and target glove. Recap the day in three points: “Warm up first.” “Show a target.” “Glove down, funnel up.” Assign a quick take-home: 20 wrist flicks into a sock/ball at home (no throwing at walls) to feel fingers on top and a smooth finish.

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What You'll Need#

Softballs (12–18, or as many as you have)
Tennis balls (6–10 for receiving/soft hands)
Flat agility discs (10–12) for lanes and footwork spots
Throw-down bases (2) or rubber mats for relay targets
Ball buckets (2)
Extra gloves (2–3) if available for new players

Run The Throwing Progression Like A Traffic Cop#

The most important block today is the throwing/catching progression. If you let players “free throw” at full speed too early, you’ll spend the rest of practice chasing wild balls and calming nerves. Start close, demand a target, then earn distance.

Set the lane: line partners up in two rows facing each other. Everyone throws the same direction. No one crosses the lane to shag balls—misses get picked up after your call.
Distance ladder: 15 feet for wrist/short throws, then 25–30 feet for full throws. Only back up when you see 3 accurate throws in a row.
Your correction order: (1) grip, (2) point the front shoulder, (3) step to target, (4) finish with throwing hand down by opposite knee. Don’t fix five things at once.
Receiver job matters: if the receiver isn’t showing a target, stop the whole group and reset it. Bad targets create bad throws.

Common Breakdowns And What To Do About Them#

Ball sails high and arm looks “pushy.” Why it happens: kids try to guide the ball with a stiff elbow. What you do: move them 5 steps closer and cue “elbow up, fingers on top, snap and finish.” Have them freeze the finish for one second so you can see it.
Spinning/sideways throws. Why it happens: front side flies open. What you do: put a cone by the target line and cue “belly button and toe to the cone.” If they open early, have them start with feet already lined up and just step/throw.
One-hand catching and the glove ‘stabs’ at the ball. Why it happens: they’re nervous and late. What you do: require “thumb to thumb / pinky to pinky” two-hand catches on anything in front. If they stab, cue “show target early, beat the ball to the spot.”
Ground balls going between the legs. Why it happens: glove isn’t on the ground and feet stop. What you do: roll slower balls first and cue “glove down, butt down, feet keep choppy.” If it happens again, make them exaggerate: glove touching dirt before the ball arrives.

Adjustments For Roster Size And Equipment#

If you have a small group (around 8–10): keep everything in partners and you can coach every rep. For ground balls, you roll and they alternate left/right so nobody stands more than 10 seconds.
If you have a full group (around 12–14): run two throwing lanes and two ground-ball lines so misses don’t stop the whole practice. Put your most responsible players at the front to set the pace.
If you have a big group (16–20+): split into stations: (1) throwing progression, (2) receiving/short hops, (3) ground balls. Rotate on your whistle every 8–10 minutes. Assign one player per station as the “ball bucket” so equipment stays under control.
If you’re short on softballs: do wrist/short throws with reduced reps but perfect targets, and use tennis balls for receiving/soft hands. For grounders, one ball per line is enough—roll it back instead of throwing it.
If a player can’t throw the distance yet: they stay closer and throw on a line to their partner’s chest. They don’t sit out; they just play at a distance where they can be accurate.

What To Do Next Practice#

Next time, keep the same warm-up and throwing ladder, but add one step: catch, shuffle, throw so they learn to move their feet before they throw. The first thing that will break down is accuracy once you add movement, so protect the standard: if the throw is off-line, bring the distance back in and rebuild three good reps before you speed it up again.

Frequently Asked Questions#

How far apart should partners throw for true beginners?▾

Start close—about 15 feet—until you see chest-high throws and clean two-hand catches. Only back up when they hit 3 accurate throws in a row.

What if players are scared of the ball and flinch on catches?▾

Use tennis balls for 2–3 minutes of quick catch first. Require the glove target early, and let them catch with two hands in front of the face mask area (out in front, not tucked into the body).

We don’t have many softballs. Can this still work?▾

Yes. Run one ball per throwing lane and one ball per ground-ball line. Use tennis balls for receiving and short-hop work so you’re not stuck waiting on a single softball.

How do I keep the throwing lanes from getting chaotic?▾

Make one rule: nobody throws until the receiver shows a target and says “ready.” If someone throws early, stop the whole group, reset, and that pair moves one step closer for the next 3 throws.

Do we really need relays/cutoffs this early?▾

Just a simple intro helps them understand where the ball goes after a hit. Keep it to one middle player showing hands and making one clean throw—no complicated positioning yet.