By Abigail Gannaban · Last updated November 3, 2026
The best softball throwing drill for awkward body angles walks an infielder through three throws in order: the forehand toss, the backhand flip, then the drop-knee throw. That's the progression in Long Beach State coach Kim Sowder's Infield Box drill. On a ball rebounder you can run it alone. The net feeds you a ground ball, you field it in a bad position on purpose, and you make the throw right back into the net.
Why do infielders need to practice off-balance throws?
Infielders need off-balance throws because game plays rarely let them square their feet. A ball to the glove side, a slow roller or a feed near the bag forces a throw from whatever position the body is in. Sowder's drill exists for exactly this: its stated purpose is footwork and technique on the different types of throws needed in the infield (Coaches Insider, The Softball Drill Book excerpt). UT Chattanooga's Frank Reed makes the same point in his Hot Mocs drill for the NFCA: once players have the basic throw, move the balls so they field and throw away from the body (NFCA).
How does the Infield Box drill work with a team?
With a team, the Infield Box puts players at four bases in a 15-foot square and moves the ball around it with one throw type per lap. Players roll the ball to the next base, the fielder makes a forehand toss to the following base, and everyone sprints to the base they threw to. After a lap, they switch direction for the backhand side. Then the bases move out to about 30 feet and the throw becomes a drop-knee throw, forehand side then backhand side, before stepping out to 50 and 60 feet for full throws. Sowder's coaching point: a good throw lets the receiver keep her feet set without reaching.
How do you run it alone on a ball rebounder?
Set the ball rebounder at a low screen position so a firm throw comes back as a ground ball, and use the net as both your feeder and your target. Each rep is: throw into the net, field the return in the assigned body position, make that throw back into the center of the net.
- Forehand toss (close). Stand about 10-15 feet away, angled so the return comes to your forehand. Field it, stay low, and make an underhand forehand toss into the net. 10 reps.
- Backhand flip. Turn so the return comes to your glove side. Field it on the backhand and flip it back without standing up. 10 reps.
- Drop-knee throw. Back up to about 20-30 feet. Field the return, drop your throwing-side knee to the ground, and throw from there. 10 reps each side.
- Full throw. Back up as far as your space allows and finish with five game-speed throws with your feet set.
| Setup | Value |
|---|---|
| Drill | Infield Box (Kim Sowder, Long Beach State) |
| Throws | Forehand toss, backhand flip, drop-knee, full throw |
| Distance | ~10-15 ft for tosses, ~20-30 ft for drop-knee, longer for full throws |
| Reps | 10 per throw type per side |
| Rebounder | Varsity, low screen position for ground-ball returns |
| Skill trained | Accurate throws from non-ideal body positions |
| Source | Coaches Insider / Human Kinetics |
What should you watch for on each throw?
Watch where the ball hits the net, because that's your accuracy check. Sowder's standard is a throw the receiver can catch without moving her feet, so aim for the middle of the net every time. If your drop-knee throws keep hitting the bottom of the frame, you're releasing early. If your backhand flips sail high, you're standing up before you let go. Keep your eyes on the target through the release on every throw type.
Which ball rebounder fits this drill?
The Varsity Multi Sport Ball Rebounder fits because it has four screen positions plus tilt to set a ground-ball return and a 5' x 5' net. All Ball Pro makes steel-frame, multi-sport ball rebounders for softball, baseball, lacrosse, soccer and basketball, and the Varsity's net gives you room to aim at a center target. The Stinger X Multi Sport Ball Rebounder works for younger players and tight spaces. For picking a model for home fielding work in general, see our guide on the best softball rebounder for fielding practice at home.
Our angle: what the net size changes for this drill
The Varsity's 25 sq ft net (5' x 5') is about twice the Stinger X's 12.25 sq ft (3.5' x 3.5'). For awkward-angle throws, that matters in a specific way. A drop-knee throw that misses a 3.5-foot net by a little is a ball you chase across the yard; on a 5-foot net it still comes back, so you get the next rep. Pick a center target (tape on the frame trim works) and score yourself on hits near it, so the larger net doesn't hide a sloppy throw.
FAQ
What is a drop-knee throw in softball? It's a throw made with the throwing-side knee on the ground, used when a fielder has to stay low to make a quick throw. Sowder's drill teaches it at about 30 feet before players move to full throws.
Should infielders practice off-balance throws or always set their feet? Both. Set your feet when you have time; practice off-balance throws so you're accurate when you don't.
How many throws should I do per session? Ten per throw type per side is a reasonable solo set, about 60-70 throws total. Stop sooner if your arm tires; accuracy drops first.
Can I do this drill indoors? Yes, with enough room for the throw distance and a surface that gives a true roll. Start with the close forehand and backhand tosses if space is tight.
Bad body positions are part of infield softball, so practice them on purpose. See how the Varsity sets up for ground-ball returns.