- Conditioning for kids
- Softball, 7 to 10 year olds
Softball conditioning for 7 to 10 year olds
Softball conditioning for 7 to 10 year olds at home means power and base running through 37 drills picked for the age. At 7 to 10, softball conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. 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 7 to 10 year olds, 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
A parent's page. Free to read; no card to start; running a team is always free.
At a glance
- The drills
- 37 physical-focus softball drills work at home for 7 to 10 year olds, 4 of them softball's own. 9 of them are jump, bound or sprint drills, which a plan limits.
- How it is built
- At 7 to 10, softball conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.
- Load rules
- A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions. No weights, bands or machines: body weight, a ball and open space.
- What you need
- Most used: cones (2 of the 37 drills), music (2), open grass (2), wall (2), balloon (1), base or cone (1), bucket or target (1), chalk or tape (1). 8 drills need nothing but space. 3 are for two, and a parent can be the partner.
softball's own
Softball conditioning drills for 7 to 10 year olds
These drills build the body for softball itself: power and base running. Every one is open to 7 to 10 year olds by the app's age gates and works at home with one parent.
power
Power
base running
Base Running
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 7 to 10 year olds.
base running
Base Running
fielding
Fielding
hitting
Hitting
power
Power
A 21-minute session
A conditioning session for 7 to 10 year olds
A warm-up, 1 drill and a cool-down: 21 minutes. A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.
- 1Softball Warm-Up, Ages 7 to 10An 8-minute moving warm-up for softball players aged 7 to 10: easy running, moving stretches, balance and soft landings, then softball moves. Before practice, never still stretches first.8 min
- 2Band Shoulder CareSlow and controlled. Light band.8 min
- 3Softball Cool-Down Stretches, Ages 7 to 10A 5-minute cool-down for softball players aged 7 to 10 after training: an easy walk, then gentle stretches for the legs, hips and shoulders, each held for a slow count of 10.5 min
Healthy load
How much softball conditioning is healthy for 7 to 10 year olds
At 7 to 10, softball conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.
A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.
No weights, bands or machines: body weight, a ball and open space.
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
Ages 6 to 12 are the "sampling years": high play, low deliberate practice.
Côté and Vierimaa 2014Organized 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
Questions and answers
What is softball conditioning for 7 to 10 year olds?
At 7 to 10, softball conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. The 37 drills below are physical-focus softball drills that work at home.
What softball conditioning drills can 7 to 10 year olds do at home?
A few to start with: Bear Crawl and Frog Hop, Granny Toss for Height and Squat and Reach Jumps. Most used: cones (2 of the 37 drills), music (2), open grass (2), wall (2), balloon (1), base or cone (1), bucket or target (1), chalk or tape (1). 8 drills need nothing but space. 3 are for two, and a parent can be the partner.