1. Conditioning for kids
  2. Softball, 14 year olds and older

Softball conditioning for 14 year olds and older

Softball conditioning for 14 year olds and older at home means base running, power and arm strength through 79 drills picked for the age. From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between. Why: Organized sport should total no more hours a week than the child's age in years, with two rest days a week (NATA youth sport specialization recommendations).

For parents and coaches: the physical drills that work at home for 14 year olds and older, one session to follow and the load rules the app applies to the age group.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated November 5, 2026

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At a glance

The drills
79 physical-focus softball drills work at home for 14 year olds and older, 16 of them softball's own. 22 of them are jump, bound or sprint drills, which a plan limits.
How it is built
From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.
Load rules
Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan. Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.
What you need
Most used: cones (20 of the 79 drills), stopwatch (7), wall (7), mat (5), bases (4), soft ground (4), ball (3), open grass (3). 6 drills need nothing but space. 13 are for two, and a parent can be the partner.

softball's own

Softball conditioning drills for 14 year olds and older

These drills build the body for softball itself: base running, power and arm strength. Every one is open to 14 year olds and older by the app's age gates and works at home with one parent.

base running

Base Running

power

Power

arm strength

Arm Strength

pitching

Pitching

Every sport

Athletic drills softball players share

Speed, balance and control carry across sports. These athletic drills are the same for every sport, picked from the ones open to 14 year olds and older.

base running

Base Running

fielding

Fielding

hitting

Hitting

power

Power

A 40-minute session

A conditioning session for 14 year olds and older

A warm-up, 2 drills and a cool-down: 40 minutes. Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

  1. 1Softball Warm-Up, Ages 14 and UpA 12-minute moving warm-up for softball players 14 and up: moving stretches, strength, single-leg control, cuts and build-up runs, then softball moves at practice speed.12 min
  2. 2Base Running SprintsExplode out low, run through the bag.12 min
  3. 3Band Shoulder CareSlow and controlled. Light band.8 min
  4. 4Softball Cool-Down Stretches, Ages 14 and UpA 8-minute cool-down for softball players 14 and up after training: stretches for the legs, hips, shoulders and wrists, each held 20 to 30 seconds, never to pain.8 min

Healthy load

How much softball conditioning is healthy for 14 year olds and older

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.

Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.

Organized sport should total no more hours a week than the child's age in years, with two rest days a week. (NATA youth sport specialization recommendations).

The research behind it

Questions and answers

What is softball conditioning for 14 year olds and older?

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between. The 79 drills below are physical-focus softball drills that work at home.

What softball conditioning drills can 14 year olds and older do at home?

A few to start with: Towel-Resisted Starts, Bunt and Run Through and Rocker Start Steals. Most used: cones (20 of the 79 drills), stopwatch (7), wall (7), mat (5), bases (4), soft ground (4), ball (3), open grass (3). 6 drills need nothing but space. 13 are for two, and a parent can be the partner.