Softball pitching coaches are full of drills. Some make sense, some have good intention, and some are flat out killing your mechanics. Timing and purpose of drills is what separates good instruction from bad instruction. If you can't answer the question, Why are you doing this drill? You maybe wasting time and learning bad habits.
Thats me in the video. Around 1996, I was 10 and our league was just making the switch from slow pitch to fastpitch. For a good laugh, read My First Inning Pitched. I'm in my high school's gym with a coach that traveled an hour to help our area learn the basic pitching motion. Now don't get me wrong, we were so thankful to have him help. He helped me tremendously, believe it or not! But... What am I doing???
The 3 Basic Types of Pitching Drills
Control Drills - These drills focus on the mechanics and pitching motion. These drills should be learned to throw as strikes. You should have a catcher for these types of drills and aim for a small target, like a glove. These are the drills you do before games.
Speed Drills - These drills work on pushing your limits and trying to move faster. They should take you out of your comfort zone. For best result, throw these drills in to a net. It is very difficult to develope speed and strikes in the same drill. No catchers needed. Do 10 or less speed drills on game days to help your motion or skip all together.
Balance Drills - These drills can be used two ways: to help you if you have a balance problem or to isolate one leg for better motion. Balance drills tend to be a little slower than normal drills. Use a standing catcher for these drills. You should have some control and be able to get it in line with the catcher but you should not focus on strikes. Never do these drills on game days.
You can use all 3 types of pitching drills but it is difficult to blend any of the three and have success.
There is a fourth type of drill I avoid with all my pitchers. These are Conditioning Drills. This drill combines exercises with the pitching motion and there are plenty on YouTube to choose from. I do not do these because fatigue causes pitchers to lose their form and bad form leads to injuries. I know these drills have cool factor and look like fun. I train my girls to have their fun by being successful in games and sitting out from an injury is not cool. If you need to improve stamina, sprints, jump rope or body weight squats can do the same thing without being in danger of arm and shoulder injuries.