Objective: To work on stamina, gain strength and speed
When: Do this 2-3 times a week at the very end of your pitching workout
You need 2 balls, and a catcher.
Pitcher holds 1 ball and catcher holds 1 ball
Catcher needs to be standing up and Pitcher stands about 5 feet closer then normal pitching distance. Pitcher is going to begin the drill by pitching ball to catcher as hard as she can. The pitcher wants to be pushing and using her body as much and as hard as possible toward the catcher. The pitcher does not need to do her whole windup, she wants to get the ball and get rid of it as quick as possible.
As soon as the catcher receives the pitch throw the next ball to the pitcher.
Pitcher needs to quickly back up to start position after pitching ball, as soon as she receives next ball from catcher, throw again as quick as possible.
The pitcher wants to throw about 12-15 pitches like this. Take a quick break and do one more round.
The pitcher should be very tired after these rounds, if pitcher gets to where these two rounds are not tough anymore then increase the number or throws per round.
Doing this 3 times a week will help strengthen the pitcher, build up stamina and improve the pitchers speed.
For an example of how this works check myself out doing this drill @ http://www.youtube.com/watch?v=ZOSAnA-KsuM.