How to do the drill
- 1
Three-finger change: index, middle and ring fingers on top, thumb under. Circle change: "OK" circle on the side, three fingers on top.
- 2
Turn your hand over, fingers straight. The ball should stay put, deeper in your hand than a fastball.
- 3
Tape a plate-wide box on a net or wall, from a batter's knees to the ground. Warm up with easy throws.
- 4
Stand at three-quarters of game distance: 17 steps (34 feet) from 46 feet, 19 (38 feet) from 50, 22 (45 feet) from 60 feet 6 inches.
- 5
Alternate 10 fastballs and 10 changeups with the same windup and arm speed. Count changeups low in the box, out of 10.
Coaching cues
- Fastball arm speed.
- Let the grip slow it.
- Throw it through, down low.
What good looks like
The changeup looks like a fastball out of the hand, arrives slower and lands low.
Safety
Every pitch counts. Pitch Smart (MLB and USA Baseball) daily limits: 50 pitches for ages 7–8, 75 for 9–10, 85 for 11–12, 95 for 13–16, 105 for 17–18. Ages 7–14 need no rest after 1–20 pitches, so 20 pitches keeps this a no-rest-day session. Pitch Smart says to learn a fastball and a changeup first; hold off on curveballs, sliders and other breaking balls until your coach says your body is ready. Stop if the arm hurts.
Why this drill
The changeup is the safest second pitch for a young arm, and it works because it looks like a fastball. Hitters time the fastball; a pitch that looks the same and arrives later throws their timing off.
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