Baseball drills for kids

Tee Work

Ages 7 and up · 12 min · Technical · court

Hit off a tee to groove a level, repeatable swing.

1. Set the tee at belt height in front of the plate.
2. Take a balanced stance with your hands back.
3. Swing level and finish with your hands high.
4. Hit 3 sets of 10 and notice where the ball goes.

Coach's cue: See the ball, swing level.

Bring: bat, batting tee, balls, net or fence

Safety: Check that nobody is within two bat lengths before every swing.

Dry Swings in a Mirror

Ages 7 and up · 8 min · Technical · field

Swing without a ball while watching your own stance, load and finish.

1. Stand where you can see yourself with room to swing safely.
2. Take a slow swing and freeze at contact.
3. Check that your head is still and your hips have turned.
4. Do 30 swings, resting after every 10.

Coach's cue: Head still, hips before hands.

Bring: bat, mirror or window

Safety: Make sure nobody is within two bat lengths.

Colored Ball Call-Outs

Ages 7 and up · 8 min · Tactical · field

Train your eyes to pick up detail on the ball as early as possible.

1. Your partner tosses a ball marked with a colored dot.
2. Call the color before you catch it.
3. Step back 5 feet after every 10 correct calls.
4. Do 30 tosses.

Coach's cue: Find the ball out of the hand.

Bring: balls marked with colored dots, partner

Track the Ball to the Glove

Ages 7 and up · 8 min · Tactical · field

Stand in the box without swinging and follow the pitch all the way in.

1. Stand in your stance with a helmet on while a partner throws easy pitches.
2. Do not swing.
3. Follow the ball with your eyes until it reaches the catcher or net.
4. Say "ball" or "strike" on each of 20 pitches.

Coach's cue: Eyes level, track it all the way.

Bring: partner, catcher or net, helmet

Safety: Always wear a helmet in the batter's box.

Batting Stance Check

Ages 7 and up · 8 min · Technical · field

Build a balanced, comfortable stance and grip that you can repeat every time you step in.

1. Line up the middle knuckles of both hands on the bat.
2. Stand with feet a little wider than your shoulders and knees soft.
3. Hold the bat up near your back shoulder and look at the pitcher with both eyes.
4. Step out, step back in and set your stance 15 times.

Coach's cue: Knuckles lined up, both eyes forward.

Bring: bat, mirror or window

Safety: Check that nobody is within two bat lengths before every swing.

Plastic Ball Side Toss

Ages 7 and up · 10 min · Technical · field

Hit light plastic balls tossed from the side so a parent can help at home.

1. Your partner kneels to your side, a few steps away and slightly in front.
2. They toss softly into your hitting zone.
3. Swing and hit the ball into a fence or open yard.
4. Do 3 rounds of 10, then pick up the balls together.

Coach's cue: Eyes on the ball, swing through it.

Bring: bat, plastic balls, partner

Safety: Use plastic balls only and keep the tosser well out of the swing path.

Tee Target Game

Ages 7 and up · 10 min · Tactical · field

Aim your tee hits at the left, middle and right side of the field.

1. Set three cones out in front of you like fielders.
2. Move the tee forward to pull the ball and back to go the other way.
3. Call your cone before you swing.
4. Hit 15 balls and count how many go toward the cone you called.

Coach's cue: Call it, then hit it.

Bring: bat, batting tee, balls, 3 cones

Safety: Check that nobody is within two bat lengths before every swing.

Thumb Tracking

Ages 7 and up · 5 min · Technical · field

Move your eyes, not your head, to follow a target like you track a pitch.

1. Hold your thumb out at arm's length.
2. Move it slowly in big circles and lines while your head stays still.
3. Bring it toward your nose and back out.
4. Do 10 slow paths.

Coach's cue: Still head, busy eyes.

Find Your Strike Zone

Ages 7 and up · 8 min · Tactical · field

See the strike zone so you know which pitches to swing at.

1. Tape a box on a fence from your knees to the middle of your chest.
2. Stand beside the box in your stance while your partner tosses soft balls at it.
3. Call "strike" or "ball" before each ball arrives.
4. Do 20 tosses.

Coach's cue: Knees to letters.

Bring: tape, fence or wall, soft balls, partner

Safety: Use a soft training ball until catching with a glove is easy for you.

Bounce and Catch Eye Game

Ages 7 and up · 6 min · Technical · field

Watch the ball off a bounce and catch it to sharpen your eye-hand timing.

1. Your partner bounces a soft ball to you from 10 feet.
2. Watch it all the way and catch it with two hands.
3. Then try one hand.
4. Do 30 catches.

Coach's cue: See it bounce, see it catch.

Bring: soft ball, partner

Safety: Use a soft training ball until catching with a glove is easy for you.

Toss and Catch Ladder

Ages 7 and up · 8 min · Physical · field

Climb a ladder of catching challenges: toss to yourself, clap then catch, spin then catch.

1. Toss a soft ball up and catch it with two hands 5 times.
2. Then clap once before you catch.
3. Then clap twice, then touch your knees.
4. Count your catches out of 10 at each step.

Coach's cue: Watch it into your hands.

Bring: soft ball or beanbag

Skipping Path

Ages 7 and up · 6 min · Physical · field

Learn to skip and gallop, two of the basic movement skills, with fun patterns along a path.

1. Gallop along a path leading with one foot, then the other.
2. Skip with a step-hop on each foot.
3. Add big arm swings.
4. Do 4 trips each.

Coach's cue: Step-hop, step-hop.

Bring: open space

Target Kick Practice

Ages 7 and up · 8 min · Physical · field

Kick a ball at targets from a short distance, using both feet. Builds eye-foot coordination.

1. Set 3 targets about 5 steps away.
2. Step beside the ball and kick toward a target.
3. Try with your other foot too.
4. Count hits out of 10 with each foot.

Coach's cue: Plant foot next to the ball.

Bring: ball, boxes or cones as targets

Balloon Keep-Up

Ages 7 and up · 6 min · Physical · indoors

Keep a balloon off the floor using hands, knees, head or feet. Great indoors on a rainy day.

1. Tap the balloon up with your hand.
2. Keep it in the air using different body parts.
3. Count how many taps before it lands.
4. Play together and count as a team.

Coach's cue: Light taps, watch it.

Bring: balloon

Safety: Clear the space of furniture with sharp corners.

Overarm Target Throw

Ages 7 and up · 8 min · Physical · field

Throw overarm at a target, stepping with the opposite foot. A basic movement skill every child should learn.

1. Stand side-on to a target 4 to 6 steps away.
2. Point your free hand at the target.
3. Step with the opposite foot and throw overarm.
4. Count hits out of 10, then try the other hand.

Coach's cue: Point, step, throw.

Bring: soft balls or beanbags, bucket or target

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ready-Body Warm-Up Game

Ages 7 and up · 10 min · Physical · field

A warm-up for young children that builds landing, balance and body control through a follow-the-coach game. Do it before every practice.

1. Jog, skip and gallop between cones for 2 minutes.
2. One-leg balance and "statue" freezes: 2 minutes.
3. Soft two-foot jumps with frozen landings: 2 minutes.
4. Bear crawls and spider walks, then easy runs with stops: 4 minutes.

Coach's cue: Soft landings, strong stops.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Soft Toss

Ages 11 and up · 15 min · Technical · court

Hit underhand tosses from a partner to work on timing.

1. Your partner kneels at a 45 degree angle behind a screen and tosses underhand.
2. Load your hands, stride softly, and swing at the ball.
3. Hit into a net or fence.
4. Do 3 rounds of 10.

Coach's cue: Early load, soft stride, hands first.

Bring: partner, bat, balls, net, protective screen

Safety: Wear a helmet when anyone tosses or pitches to you. Your partner must stay behind a protective screen.

Situation Thinking

Ages 11 and up · 10 min · Tactical · field

Know where the ball goes before it is hit.

1. Picture runners on base with 0, 1, and 2 outs.
2. For each, say out loud where you throw the ball.
3. Write down any you are unsure of.
4. Check your answers with your coach.

Coach's cue: Know your play before the pitch.

Bring: notebook

Pitch Recognition

Ages 11 and up · 10 min · Tactical · field

Train your eyes to read the pitch early.

1. Watch a pitcher on video or a live partner.
2. Call ball or strike before the ball reaches the plate.
3. Try to name the pitch type from the release.
4. Keep score of how often you are right.

Coach's cue: Pick up the ball out of the hand.

Bring: video of a pitcher or a partner

Safety: Use public game video or video a parent chooses; never film other players without their parent's OK.

Front Toss

Ages 11 and up · 15 min · Technical · court

Hit firm underhand tosses from in front to practice timing a moving ball.

1. Your partner sits behind a screen 15 feet in front of you.
2. They toss firm and flat to the strike zone.
3. Drive each ball back up the middle.
4. Hit 3 rounds of 10.

Coach's cue: Back up the middle, every swing.

Bring: bat, balls, partner, protective screen, net

Safety: The tosser stays fully behind the screen.

Inside and Outside Tee

Ages 11 and up · 12 min · Technical · field

Learn where to hit an inside pitch and an outside pitch so you can cover the whole plate.

1. Set the tee on the inside corner and a little in front of the plate; hit 10 to the pull side.
2. Move it to the outside corner, deeper toward you; hit 10 the other way.
3. Keep the same stance; only your contact point changes.
4. Do 2 rounds of each.

Coach's cue: Inside out front, outside let it travel.

Bring: bat, batting tee, balls, net

Safety: Check that nobody is within two bat lengths before every swing.

One-Hand Short Bat Swings

Ages 11 and up · 10 min · Technical · court

Train each hand on its own so both hands work together in a full swing.

1. Hold a short, light bat in your bottom hand only and hit 10 off the tee.
2. Switch to your top hand only and hit 10 more.
3. Keep your elbow bent and stay short to the ball.
4. Finish with 10 normal two-hand swings.

Coach's cue: Short to the ball, long through it.

Bring: short or light bat, batting tee, balls, net

Safety: Check that nobody is within two bat lengths before every swing.

Move the Runner Game

Ages 11 and up · 15 min · Tactical · court

Practice hitting the ball where it helps your team move a runner up.

1. Your partner calls a situation, such as a runner on second with no outs.
2. They give front toss from behind a screen.
3. Hit the ball to the right side to move the runner over.
4. Play 15 tosses and count your productive hits.

Coach's cue: Know the job, then do the job.

Bring: bat, balls, partner, protective screen, net

Safety: Wear a helmet. The person tossing or pitching stays fully behind a protective screen.

Sacrifice Bunt Placement

Ages 11 and up · 10 min · Technical · field

Square early and place a bunt in a soft zone near either line.

1. Put cones 10 feet up the first and third base lines.
2. Turn to face the pitcher, bat at the top of the zone and top hand slid up the barrel.
3. Catch the ball with the bat and deaden it toward a cone.
4. Bunt 10 each way.

Coach's cue: Bat on top, eyes behind the bat.

Bring: bat, balls, partner, helmet, 2 cones

Safety: Keep your top-hand fingers behind the bat, wear a helmet and have your partner throw easy.

Zone Hunting

Ages 11 and up · 12 min · Tactical · court

Choose one part of the zone and swing only at pitches there.

1. Pick a zone, such as middle-in.
2. Your partner front-tosses to all parts of the zone.
3. Swing only at your zone and take the rest.
4. Do 20 tosses and count good decisions.

Coach's cue: Hunt your pitch, take the rest.

Bring: bat, balls, partner, protective screen, net

Safety: Wear a helmet. The person tossing or pitching stays fully behind a protective screen.

Hitter's Count Thinking

Ages 11 and up · 12 min · Tactical · court

Change what you swing at depending on the count.

1. Before each toss, your partner calls a count such as 2-0 or 0-2.
2. In hitter's counts look for one pitch; with two strikes cover more of the plate.
3. Say your plan out loud, then hit.
4. Do 20 tosses.

Coach's cue: Count first, then plan.

Bring: bat, balls, partner, protective screen, net

Safety: Wear a helmet. The person tossing or pitching stays fully behind a protective screen.

Find the Release Point

Ages 11 and up · 10 min · Tactical · court

Look at the window where the pitcher's hand lets go so you see the ball sooner.

1. Stand in your stance with a helmet; do not swing.
2. Before each pitch, soft-focus on the pitcher's cap, then shift to the release window.
3. Call "up" or "down" as early as you can.
4. Do 20 easy pitches.

Coach's cue: Soft eyes, then hard focus.

Bring: helmet, partner, catcher or net

Safety: Always wear a helmet in the batter's box. The pitcher throws easy.

Ladder Footwork Patterns

Ages 11 and up · 10 min · Physical · field

Quick foot patterns through a ladder on the ground: two in, in-out, side steps.

1. Lay a ladder or draw one with chalk.
2. Run through with two feet in each square.
3. Then try in-in-out-out sideways.
4. Do 3 trips of each pattern; get it right before getting fast.

Coach's cue: Right first, then fast.

Bring: agility ladder or chalk ladder

Wall Rebound Catch

Ages 11 and up · 8 min · Physical · field

Throw a ball at a wall and catch it on the rebound with one hand, then the other.

1. Stand 3 yards from a wall.
2. Throw underarm and catch with two hands 10 times.
3. Switch to one-hand catches with each hand.
4. Count clean catches out of 20.

Coach's cue: Soft hands, give with the ball.

Bring: bouncy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Cross-Crawl Rhythm

Ages 11 and up · 6 min · Physical · indoors

Touch opposite hand to opposite knee and foot in a rhythm. Builds left-right coordination.

1. March and touch your right hand to your left knee, then left hand to right knee.
2. Next touch behind you: hand to opposite heel.
3. Mix front and back in a 4-count rhythm.
4. Do 4 sets of 20 touches.

Coach's cue: Smooth rhythm, opposite sides.

Bring: none

Rope Footwork Tricks

Ages 11 and up · 10 min · Physical · field

Learn new skipping-rope footwork: side-to-side, boxer step, one foot, high knees.

1. Warm up with basic two-foot skips for 30 seconds.
2. Learn one new trick at a time.
3. Do 20 clean skips of each trick.
4. Rest between tricks.

Coach's cue: Wrists turn the rope.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Knee-Smart Warm-Up

Ages 11 and up · 12 min · Physical · field

An injury-prevention warm-up that trains knee control and landing. Done before every session, programs like this cut injuries.

1. Jog, shuffle and backpedal between cones for 3 minutes.
2. Lunge walks and leg swings for 2 minutes.
3. Squats and a side plank: 1 set each.
4. Two-foot hops and hop-and-holds with stuck landings, then controlled cuts.

Coach's cue: Knees over toes, every time.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

High Tee and Low Tee

Ages 14 and up · 15 min · Technical · court

Train your swing path against pitches at the top and bottom of the zone.

1. Set the tee at the top of the strike zone and hit 10 line drives.
2. Lower it to the knees and hit 10 more.
3. Keep your posture; adjust with your legs, not your hands.
4. Do 3 rounds.

Coach's cue: Stay tall on the high one, bend your knees on the low one.

Bring: bat, batting tee, balls, net

Opposite-Field Hitting

Ages 14 and up · 15 min · Technical · field

Let the ball travel deeper and drive it to the opposite field on purpose.

1. Set the tee on the outside corner, level with your belly button.
2. Let the ball get deep and hit it the other way.
3. Aim for line drives, not pop-ups.
4. Hit 3 sets of 10.

Coach's cue: Let it travel, hands inside the ball.

Bring: bat, batting tee, balls, net

Two-Strike Approach

Ages 14 and up · 15 min · Tactical · field

Shorten up and protect the plate when you are one strike from being out.

1. Choke up an inch and widen your stance.
2. Your partner throws front toss to all parts of the zone and just off it.
3. Foul off close pitches and put strikes in play.
4. Play 15 two-strike at-bats and keep score.

Coach's cue: Shorter swing, bigger zone, battle.

Bring: bat, balls, partner, protective screen

Safety: The tosser stays behind the screen.

Early Pitch Calls

Ages 14 and up · 12 min · Tactical · court

Decide ball or strike before the pitch is halfway to the plate.

1. Stand in without swinging while a partner throws.
2. Call "yes" or "no" out loud as early as you can.
3. A helper checks whether it was a strike.
4. Do 25 pitches and count correct calls.

Coach's cue: Decide early, trust your eyes.

Bring: partner, catcher or net, helmet

Safety: Always wear a helmet in the batter's box.

Mixed-Speed Front Toss

Ages 14 and up · 15 min · Technical · court

Stay balanced and keep your timing when the speed of each pitch changes.

1. Your partner mixes firm and slower tosses without telling you.
2. Load early and keep your weight back until you see the speed.
3. Drive every ball up the middle.
4. Hit 4 rounds of 8 and rest between rounds.

Coach's cue: Load early, stay back, adjust.

Bring: bat, balls, partner, protective screen, net

Safety: Wear a helmet. The person tossing or pitching stays fully behind a protective screen.

Hit-and-Run Contact

Ages 14 and up · 12 min · Tactical · court

Put the ball on the ground no matter where the pitch is when the runner is going.

1. Your partner tosses strikes and close balls from behind a screen.
2. Swing at every pitch; you are protecting the runner.
3. Stay on top of the ball and hit it on the ground, ideally behind the runner.
4. Do 15 swings and count balls in play on the ground.

Coach's cue: Swing at everything, stay on top.

Bring: bat, balls, partner, protective screen, net

Safety: Wear a helmet. The person tossing or pitching stays fully behind a protective screen.

Line Drive Window

Ages 14 and up · 12 min · Technical · field

Hit hard line drives into a window marked on the net.

1. Mark a band on the net from about knee to head height.
2. Hit off a tee or front toss into the band.
3. Balls above or below do not count; adjust your path, not your effort.
4. Hit 30 and track your count over the weeks.

Coach's cue: Through the middle, on a line.

Bring: bat, batting tee or partner, balls, net, tape or rope

Safety: Check that nobody is within two bat lengths before every swing.

Live At-Bat Simulation

Ages 14 and up · 20 min · Tactical · court

Take full at-bats with a count against a coach throwing from behind a screen.

1. A coach throws from a shorter distance behind an L-screen.
2. Start each at-bat at 0-0 and keep the count out loud.
3. Work 8 at-bats, choosing when to swing and when to take.
4. Talk with the coach about one at-bat you would do differently.

Coach's cue: Win the at-bat, one pitch at a time.

Bring: bat, balls, coach, L-screen, helmet, catcher or net

Safety: Wear a helmet. The person tossing or pitching stays fully behind a protective screen.

Spin Recognition Calls

Ages 14 and up · 10 min · Tactical · field

Read the spin of a ball early, the way you will read different pitches.

1. Mark a stripe on some balls along the seams.
2. Your partner flips them underhand with backspin or side spin from 20 feet.
3. Call the spin before it reaches you.
4. Do 30 flips and count your correct calls.

Coach's cue: Read the spin, early.

Bring: balls with marked seams, partner

Safety: Use a soft training ball until catching with a glove is easy for you.

Scout the Pitcher

Ages 14 and up · 10 min · Tactical · field

Study a pitcher from the dugout to plan your next at-bat.

1. Watch the pitcher for one inning.
2. Note their first-pitch habit, their two-strike pitch and their arm slot.
3. Write one plan for your next at-bat.
4. Afterward, write whether it helped.

Coach's cue: Watch, note, plan.

Bring: notebook, game or video

Take Until a Strike

Ages 14 and up · 15 min · Tactical · court

Train patience: take pitches until you get a strike, then make a decision.

1. A coach throws from behind an L-screen and keeps the count.
2. Take every pitch until there is a strike.
3. After that, swing only at pitches you can drive.
4. Do 8 at-bats and count pitches you judged right.

Coach's cue: Patient eyes, ready hands.

Bring: bat, balls, coach, L-screen, helmet, catcher or net

Safety: Wear a helmet. The person tossing or pitching stays fully behind a protective screen.

Two-Ball Reaction Drops

Ages 14 and up · 8 min · Technical · field

React to which ball is dropped to speed up how fast your eyes trigger your hands.

1. Your partner holds one soft ball in each hand at shoulder height.
2. They drop one without warning.
3. Catch it before the second bounce, then before the first.
4. Do 25 drops.

Coach's cue: See it, go.

Bring: 2 soft balls, partner

Safety: Use a soft training ball until catching with a glove is easy for you.

Reaction Ball Catch

Ages 14 and up · 10 min · Physical · field

Catch a ball that bounces in odd directions. Trains fast hands and eyes.

1. Drop or throw a reaction ball to bounce off the floor.
2. React and catch it before the second bounce.
3. Move on to throwing it off a wall.
4. Count clean catches out of 20.

Coach's cue: Ready hands, quick feet.

Bring: reaction ball or bumpy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Two-Ball Wall Toss

Ages 14 and up · 10 min · Physical · field

Throw and catch two balls against a wall in rhythm. Hard on the brain, great for coordination.

1. Hold one ball in each hand facing a wall.
2. Throw with the right, then the left, catching each on the rebound.
3. Find a steady rhythm.
4. Count clean pairs out of 20.

Coach's cue: Rhythm first.

Bring: two small balls, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ladder Plus Catch

Ages 14 and up · 12 min · Physical · field

Run a footwork pattern while a partner tosses you a ball to catch and return. Feet and hands working together.

1. Run through the ladder with a chosen pattern.
2. Your partner tosses a ball halfway through.
3. Catch and return the ball without breaking the pattern.
4. Do 8 runs; count clean ones.

Coach's cue: Feet keep going.

Bring: agility ladder, ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Carioca Rhythm Run

Ages 14 and up · 8 min · Physical · field

Move sideways crossing feet in front and behind with hip turn. Builds rhythm and hip control.

1. Move sideways, crossing one foot in front then behind.
2. Let the hips turn while the shoulders stay square.
3. Go 15 yards each way.
4. Do 4 trips each way, getting quicker.

Coach's cue: Hips turn, shoulders square.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Ground Ball Fundamentals

Ages 7 and up · 12 min · Technical · field

Field ground balls with a low body and two soft hands.

1. Start in an athletic stance with your glove low.
2. Field the ball out front with two hands, like an alligator.
3. Funnel it to your belly, then step and throw.
4. Do 20 reps, then switch with your partner.

Coach's cue: Butt down, glove down, watch it into the glove.

Bring: glove, ball, partner

Barehand Roll and Field

Ages 7 and up · 8 min · Technical · field

Field slow rollers with bare hands to learn soft hands and getting low.

1. Your partner rolls the ball slowly from 15 feet.
2. Get low and field it out in front with two bare hands.
3. Bring it to your belly, then toss it back.
4. Do 25 rolls.

Coach's cue: Hands out front, give with the ball.

Bring: ball, partner

Safety: Use a soft training ball for barehand work.

Ready Position Freeze

Ages 7 and up · 8 min · Technical · field

Learn the ready position every fielder takes as the pitch is thrown.

1. On "pitch", take a small step and land in your ready position: feet wide, knees bent, glove out.
2. Your partner rolls a ball to your left or right.
3. Shuffle to it and field it in front of you.
4. Do 20 reps.

Coach's cue: Wide feet, glove ready, on your toes.

Bring: glove, soft ball, partner

Safety: Use a soft training ball until catching with a glove is easy for you.

Soft Ball Pop-Up Catches

Ages 7 and up · 8 min · Technical · field

Catch high tosses above your head with two hands and call for the ball.

1. Your partner tosses the ball high in the air.
2. Call "I got it!" loud and move under the ball.
3. Catch it above your eyes with your throwing hand ready to cover.
4. Do 20 catches.

Coach's cue: Call it, glove up, two hands.

Bring: glove, soft ball, partner

Safety: Use a soft training ball until catching with a glove is easy for you.

Wall Rebound Grounders

Ages 7 and up · 10 min · Technical · field

Field your own ground balls off a wall when no partner is around.

1. Stand 15 feet from a wall.
2. Throw the ball low so it bounces back along the ground.
3. Get low and field it in front with two hands.
4. Do 3 sets of 15.

Coach's cue: Glove down early, two hands.

Bring: glove, rubber or soft ball, wall

Safety: Use a soft ball and a clear wall with nothing breakable nearby.

Mirror Me Partners

Ages 7 and up · 6 min · Physical · field

Face a partner and copy every move they make: side steps, hops, crouches. Teaches watching and reacting.

1. Stand facing a partner about two big steps apart.
2. The leader moves side to side, forward and back, crouches or claps.
3. The mirror copies as fast as they can.
4. Swap every 30 seconds.

Coach's cue: Eyes on the belly button, quick feet.

Bring: partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Color Call Cones

Ages 7 and up · 8 min · Physical · field

A grown-up calls a color and you run to touch that cone and back to the middle. Fun reaction and turning practice.

1. Set four colored cones about 4 big steps from a middle spot.
2. Stand in the middle in a ready stance.
3. When a color is called, run to touch it and come back.
4. Do 10 calls, rest, then 10 more.

Coach's cue: Ready feet, go on the call.

Bring: four cones of different colors

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Zigzag Path Run

Ages 7 and up · 8 min · Physical · field

Weave in and out of markers set in a zigzag, getting low to turn around each one.

1. Set 6 markers in a zigzag line, about 3 steps apart.
2. Run to each marker and turn around it toward the next.
3. Bend your knees and take small steps as you turn.
4. Walk back; do 6 runs.

Coach's cue: Get low to turn.

Bring: 6 cones or shoes

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Stop and Freeze Game

Ages 7 and up · 8 min · Physical · field

Move around the yard in different ways and freeze on a signal in a strong, balanced stop.

1. Jog, skip or gallop around the space.
2. When the music stops or someone claps, stop in two or three steps.
3. Freeze with knees bent, feet apart, chest up.
4. Play 10 rounds, changing how you move each time.

Coach's cue: Brakes on, knees bent.

Bring: open space, music (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Flamingo Stand Count

Ages 7 and up · 5 min · Physical · indoors

Stand on one leg like a flamingo and count how long you can stay steady. Try the other leg too.

1. Stand on one foot, the other foot lifted near your knee.
2. Hold your arms out to help.
3. Count how long you can stay without touching down.
4. Do 3 tries each leg; try to beat your own count.

Coach's cue: Eyes on one spot.

Bring: none

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Tightrope Line Walk

Ages 7 and up · 6 min · Physical · field

Walk along a line on the ground like a tightrope walker: forward, backward and on tiptoes.

1. Lay a rope or draw a line about 4 yards long.
2. Walk heel to toe along it.
3. Then walk backward, then on tiptoes.
4. Do 3 trips each way.

Coach's cue: Arms out, slow steps.

Bring: rope, tape or chalk line

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Statue Freeze Dance

Ages 7 and up · 8 min · Physical · indoors

Dance to music and freeze in a balance pose when it stops, sometimes on one foot.

1. Play music and dance around.
2. When it stops, freeze in a pose.
3. The caller may say "one foot" or "tiptoes" for the next freeze.
4. Play 10 rounds.

Coach's cue: Freeze like stone.

Bring: music

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Pillow Path Balance

Ages 7 and up · 8 min · Physical · field

Step across a path of cushions on the floor without stepping off. Wobbly ground trains the ankles.

1. Lay cushions in a path on a soft floor or grass.
2. Step from cushion to cushion.
3. Try it slowly, then on one foot per cushion.
4. Do 5 trips.

Coach's cue: Soft knees, steady steps.

Bring: cushions or pillows

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Backhand and Forehand Picks

Ages 11 and up · 12 min · Technical · field

Field balls hit to either side without moving your feet first.

1. Kneel or stand in a wide base, glove ready.
2. Your partner throws short hops to your glove side, then your backhand side.
3. Work through the ball with a quiet glove.
4. Do 15 each side.

Coach's cue: Glove out front, pick through it.

Bring: glove, ball, partner

Drop Step on Fly Balls

Ages 11 and up · 12 min · Technical · field

Turn and run to a ball hit over your head instead of backpedaling.

1. Face your partner in a ready stance.
2. They point left or right; drop that foot back and run.
3. They throw the ball over that shoulder; catch it on the run.
4. Do 10 each side.

Coach's cue: First step back, eyes find the ball.

Bring: glove, ball, partner

Safety: Check the area behind you is clear.

Field and Shuffle Throw

Ages 11 and up · 12 min · Technical · field

Connect fielding to a quick shuffle so your throw starts with your feet lined up.

1. Your partner rolls a firm ground ball.
2. Field it, then take two shuffle steps toward your target.
3. Throw to your partner's chest.
4. Do 20 reps, then swap.

Coach's cue: Field, shuffle, throw through the target.

Bring: glove, ball, partner

Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits.

First Base Footwork and Stretch

Ages 11 and up · 10 min · Technical · field

Find the base, then stretch toward the throw so outs come sooner.

1. Run to first base and put your heels against the bag.
2. Wait until you see the throw, then step toward it with your glove-side foot.
3. Catch with your glove out in front.
4. Do 20 throws from different angles.

Coach's cue: Find the bag, read the throw, then stretch.

Bring: glove, base, ball, partner

Safety: Keep your foot on the side of the bag so runners do not step on it.

Catcher Receiving Basics

Ages 11 and up · 12 min · Technical · field

Learn a relaxed catcher's stance and catch every pitch softly in the middle of your body.

1. Squat with feet a little wider than your shoulders and your mitt out in front.
2. Your partner throws easy pitches from 30 feet.
3. Catch the ball with a quiet mitt and hold it still for one second.
4. Do 30 catches.

Coach's cue: Quiet mitt, stick it.

Bring: catcher's mitt, full catcher's gear, balls, partner

Safety: Wear full catcher's gear (helmet with mask, throat guard, chest protector, shin guards and a cup) whenever a ball is thrown to you. A chest protector that meets NOCSAE ND200 is recommended.

Outfield Call-Off Game

Ages 11 and up · 12 min · Tactical · field

Two fielders learn who takes a fly ball between them so nobody collides.

1. Two fielders stand 30 feet apart; a coach tosses high balls between them.
2. The center fielder has the right of way; both call loud.
3. The fielder who hears the other call peels away and backs up.
4. Do 20 tosses and switch sides.

Coach's cue: Loud call, clear way.

Bring: gloves, balls, 2 partners

Safety: Always call loud and peel off when someone else calls. Never run into a teammate.

Brake and Stick

Ages 11 and up · 10 min · Physical · field

Learn to slow down safely: jog or run to a line and stop within three steps in a low, balanced position.

1. Mark a start cone and a stop line 10 yards away.
2. Run to the line and stop in three steps.
3. Finish with hips back, knees over toes, chest up; hold for 2 seconds.
4. Do 8 reps, building speed only when the stop stays controlled.

Coach's cue: Hips back, knees over toes.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Shuffle to Crossover Run

Ages 11 and up · 10 min · Physical · field

Side-shuffle a few steps, then turn the hips and cross over into a forward run. Practices smooth changes of movement.

1. Start side-on at a cone in a ready stance.
2. Shuffle 3 steps without crossing your feet.
3. On a clap, turn your hips and run forward 5 yards.
4. Do 5 each way.

Coach's cue: Hips turn first, feet follow.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Four-Corner Box Drill

Ages 11 and up · 10 min · Physical · field

Move around a small square using a different movement on each side: run forward, shuffle, backpedal, shuffle.

1. Set a square of cones 5 yards apart.
2. Run forward up the first side, shuffle across the top.
3. Backpedal down the far side, shuffle back to the start.
4. Do 3 each direction with rest between.

Coach's cue: Plant outside foot, stay low.

Bring: 4 cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Point-and-Go Reaction

Ages 11 and up · 10 min · Physical · field

A partner points left, right, forward or back and you move that way 3 yards and back. Trains reacting to what you see.

1. Stand in a ready stance facing your partner.
2. Your partner points in a direction with no warning.
3. Move 3 yards that way and return to the middle.
4. Do sets of 6 points; swap roles.

Coach's cue: See it, then go.

Bring: partner, cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Star Reach Balance

Ages 11 and up · 8 min · Physical · indoors

Stand on one leg and reach the other foot out to the front, side and back, like the points of a star.

1. Stand on one leg in the middle of three taped lines.
2. Reach the other foot along each line as far as you can and tap lightly.
3. Return to the middle without touching down between reaches.
4. Do 3 rounds on each leg.

Coach's cue: Hips level, knee over toes.

Bring: tape or chalk

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Hop and Hold

Ages 11 and up · 8 min · Physical · field

Hop forward on one leg and hold the landing for 3 seconds. Trains the knee control that protects ligaments.

1. Stand on one leg.
2. Hop a short distance forward.
3. Land softly and hold for 3 seconds, knee over toes.
4. Do 2 sets of 5 each leg.

Coach's cue: Stick it like glue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Eyes-Closed Stand

Ages 11 and up · 5 min · Physical · indoors

Balance on one leg with your eyes closed. Without your eyes your ankles and inner ear do more work.

1. Stand on one leg near a wall.
2. Find your balance, then close your eyes.
3. Hold as long as you can, up to 30 seconds.
4. Do 3 tries each leg and note your best.

Coach's cue: Small ankle moves, still body.

Bring: wall nearby

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Side Plank Build

Ages 11 and up · 6 min · Physical · indoors

Hold a side plank from the knees, then from the feet. Builds trunk control that keeps you steady.

1. Lie on your side, elbow under your shoulder.
2. Lift your hips so the body is in a straight line (start from the knees).
3. Hold 15 to 20 seconds.
4. Do 3 each side; move to the feet when it is easy.

Coach's cue: Straight line, breathe.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Cutoff and Relay Throws

Ages 14 and up · 12 min · Tactical · field

Practice the relay from the outfield to the infield.

1. Line up three players: outfielder, cutoff, and target.
2. The outfielder throws to the cutoff, who turns and throws to the target.
3. The cutoff lines up between the two and listens for the call.
4. Do 12 reps, then rotate roles.

Coach's cue: Hands up, line up, listen for the call.

Bring: glove, baseball, 2 partners

Slow Roller on the Run

Ages 14 and up · 12 min · Technical · field

Charge a slow roller, field it on the move and throw without stopping.

1. Start 40 feet from your partner, who rolls a slow ball.
2. Charge it and field it off your glove-side foot.
3. Throw on the next step.
4. Do 12 reps, then swap.

Coach's cue: Field it off the front foot, stay low through the throw.

Bring: glove, ball, partner

Safety: Warm up first and stop if your shoulder or elbow hurts. Follow your league throw limits. In softball, a fielder's face mask is recommended when you charge.

Catcher Blocking Progression

Ages 14 and up · 12 min · Technical · field

Drop to your knees and keep balls in the dirt in front of you.

1. Start on your knees and block soft balls rolled to the middle, left and right.
2. Move to your stance and drop to your knees on each bounce.
3. Chin down, mitt between your legs, body curved toward home plate.
4. Use real balls only when the soft ones feel easy. Do 20 blocks.

Coach's cue: Chin down, mitt down, soft body.

Bring: full catcher's gear, soft balls then baseballs, partner

Safety: Wear full catcher's gear (helmet with mask, throat guard, chest protector, shin guards and a cup) whenever a ball is thrown to you. A chest protector that meets NOCSAE ND200 is recommended.

Bunt Defense Rotation

Ages 14 and up · 15 min · Tactical · field

Every fielder learns where to go when the batter shows bunt.

1. The coach rolls bunts down each line and in front of the plate.
2. The corners charge, the second baseman covers first and the shortstop covers second.
3. The catcher calls where to throw.
4. Run 15 bunts and rotate positions.

Coach's cue: Catcher calls it, everyone moves.

Bring: gloves, balls, bases, team

Safety: Call loud on every ball so charging players do not collide.

Do-or-Die Outfield Charge

Ages 14 and up · 12 min · Technical · field

Charge a ground ball in the outfield and field it on the run beside your glove foot.

1. Start 60 feet from your partner, who rolls a firm ball.
2. Run hard at the ball and slow just before it.
3. Field it outside your glove-side foot and come up in throwing position.
4. Do 10 charges; throw only on the last 4.

Coach's cue: Attack, gather, glove foot.

Bring: glove, balls, partner

Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits.

Five-Ten-Five Technique Rehearsal

Ages 14 and up · 12 min · Physical · field

Practice the 5-10-5 pattern with clean, low turns before ever timing it. Then time a few and beat only your own best.

1. Set three cones in a line, 5 yards apart; start at the middle one.
2. Run 5 yards right, touch the line with your outside hand, turn low.
3. Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
4. Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coach's cue: Low turn, push off the outside foot.

Bring: 3 cones, stopwatch

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Reactive Gate Chase

Ages 14 and up · 12 min · Physical · field

Your partner moves toward one of several gates and you shadow them to arrive at the same gate. A partner game, not a contest.

1. Set 4 gates (two cones each) across a 10-yard line.
2. Your partner jogs and fakes, then runs through one gate.
3. You mirror from 3 yards away and try to arrive together.
4. Do 6 reps each, swapping roles.

Coach's cue: Watch the hips, not the head.

Bring: 8 cones, partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Angled Cuts at 45 and 90 Degrees

Ages 14 and up · 12 min · Physical · field

Practice sharp cuts at two angles with the knee in line over the foot. This is the movement most knee-injury programs teach.

1. Set a cone 8 yards ahead; run to it at controlled speed.
2. Plant the outside foot, knee over toes, and cut 45 degrees for 5 yards.
3. Repeat with a 90-degree cut.
4. Do 4 each way at each angle; speed rises only if the knee stays in line.

Coach's cue: Knee over toes, never caving in.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

T-Pattern Footwork

Ages 14 and up · 12 min · Physical · field

Run, shuffle and backpedal around a T of cones. Builds clean movement in every direction.

1. Set a cone at the base, one 10 yards ahead and one 5 yards each side of it.
2. Run forward, shuffle left, shuffle right across, shuffle back to the middle.
3. Backpedal to the start.
4. Do 4 to 6 reps with full rest; time a few against your own best.

Coach's cue: Stay square, quick feet.

Bring: 4 cones, stopwatch (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Single-Leg Catch and Hold

Ages 14 and up · 10 min · Physical · field

Balance on one leg while a partner tosses a ball to different sides. Catch and throw back without touching down.

1. Stand on one leg facing a partner 3 yards away.
2. Your partner tosses high, low, left and right.
3. Catch and return without the other foot touching down.
4. Do 10 tosses per leg, 2 rounds.

Coach's cue: Stable leg, soft hands.

Bring: ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Multi-Direction Hop and Stick

Ages 14 and up · 10 min · Physical · field

Hop on one leg forward, sideways and diagonally across a cross and freeze each landing.

1. Mark a cross on the ground.
2. Hop forward over the line and stick for 2 seconds.
3. Hop sideways, back and diagonally, sticking each one.
4. Do 2 rounds per leg.

Coach's cue: Land, freeze, then go.

Bring: tape cross on the floor

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Partner Nudge Balance

Ages 14 and up · 8 min · Physical · field

Stand on one leg on a soft pad while a partner gives gentle nudges to the shoulders. Trains quick balance reactions.

1. Stand on one leg on a folded mat.
2. Your partner gives small, gentle pushes from different sides.
3. Stay steady without hopping.
4. Do 3 rounds of 20 seconds per leg.

Coach's cue: Absorb and recover.

Bring: partner, folded mat or pad

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Plank Shoulder Taps

Ages 14 and up · 6 min · Physical · indoors

In a high plank, tap each shoulder with the opposite hand without letting the hips rock.

1. Hold a push-up position with feet a little apart.
2. Lift one hand to tap the opposite shoulder.
3. Keep the hips still.
4. Do 3 sets of 10 taps.

Coach's cue: Hips still as a table.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Prep-and-Protect Warm-Up Sequence

Ages 14 and up · 15 min · Physical · field

A full injury-prevention warm-up for teens: jog, mobility, strength, landing and cutting in one 15-minute flow. Do it before every session.

1. Jog and side-shuffle 2 minutes; leg swings and lunge reaches 2 minutes.
2. Squats, side planks and hamstring lowers: 1 set each, 3 minutes.
3. Snap-downs and hops with stuck landings: 3 minutes.
4. Controlled cuts and build-up runs: 4 minutes.

Coach's cue: Every rep, knees over toes.

Bring: cones, mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Throwing Progression

Ages 7 and up · 10 min · Technical · field

A safe, gradual throwing routine for accuracy and arm care.

1. Grip the ball across the seams with two fingers and a thumb.
2. Step toward your partner and throw to their chest from 30 feet.
3. Back up 10 feet each round while you stay accurate.
4. Stop at about 20 throws.

Coach's cue: Point your front shoulder, finish across your body.

Bring: glove, baseball, partner

Safety: Warm up first and stop if your shoulder or elbow hurts. Follow your league throw limits.

Band Shoulder Care

Ages 7 and up · 8 min · Physical · indoors

Keep your shoulder strong and healthy with easy band work.

1. Anchor a light band and hold your elbow at your side.
2. Rotate your forearm out and back slowly, 12 reps.
3. Do arm raises to the side and front, 10 reps each.
4. Repeat on the other arm.

Coach's cue: Slow and controlled. Light band.

Bring: resistance band

Two-Knee Throws

Ages 7 and up · 8 min · Technical · field

Kneel on both knees to practice a clean arm path without worrying about your feet.

1. Kneel facing your partner 20 feet away, chest turned slightly to the side.
2. Take the ball out of your glove, point your glove at your partner and bring your arm up.
3. Throw and finish with your hand down by your opposite knee.
4. Make 15 throws.

Coach's cue: Point, reach up, finish down.

Bring: glove, soft ball, partner

Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits.

Four-Seam Grip Finder

Ages 7 and up · 6 min · Technical · field

Find the four-seam grip without looking so every throw flies straight.

1. Toss the ball a little in the air to yourself.
2. Catch it and turn it until your two fingers cross the wide seams.
3. Try to do it in under 2 seconds without looking.
4. Do 30 catches and grips.

Coach's cue: Feel the seams, not your eyes.

Bring: baseball

Safety: Toss the ball only a little way up, away from your face.

Fence Target Throws

Ages 7 and up · 10 min · Tactical · field

Throw at a chest-high target so you learn that aim matters more than speed.

1. Hang a towel or paper target at chest height on a fence.
2. Stand 20 feet away and step toward the target as you throw.
3. Make 20 throws and count the hits.
4. Stop at 20 throws for the day.

Coach's cue: Step at it, throw through it.

Bring: glove, soft balls, target on a fence

Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits.

Long Toss Build-Up

Ages 11 and up · 15 min · Physical · field

Stretch out your throwing distance gradually to build arm strength.

1. Start at 30 feet and make 5 easy throws.
2. Move back 15 feet and make 5 more; repeat while throws stay on a line.
3. Come back in the same steps.
4. Stop at about 35 total throws.

Coach's cue: Throw on a line through your partner.

Bring: glove, ball, partner

Safety: Warm up first and stop if your shoulder or elbow hurts. Follow your league throw limits.

Quick Transfer Throws

Ages 11 and up · 10 min · Technical · field

Get the ball out of your glove and into your throwing hand fast and clean.

1. Stand 30 feet from your partner.
2. Catch with two hands and move the ball to a four-seam grip as you turn.
3. Throw back at once.
4. Count how many clean exchanges you make in 60 seconds; do 4 rounds.

Coach's cue: Catch it near your throwing hand.

Bring: glove, ball, partner

Safety: Warm up first and stop if your shoulder or elbow hurts. Follow your league throw limits.

Pre-Throw Arm Care Routine

Ages 11 and up · 8 min · Physical · field

A short band routine before you throw to wake up the small muscles that protect your shoulder.

1. Do 10 arm circles each way, small then big.
2. With a light band, do 10 pull-aparts and 10 outward turns with your elbow at your side.
3. Do 10 slow arm swings across your chest.
4. Then start easy catch at short distance.

Coach's cue: Light band, slow and smooth.

Bring: light resistance band

Safety: Use a light band only. This is a warm-up, not a workout.

Arm Path Throws

Ages 11 and up · 10 min · Technical · field

Play catch with a smooth arm path: down, back and up, so throws come from good form rather than effort.

1. Warm up with 10 easy throws from 30 feet.
2. On each throw, let the ball go down past your hip, back and up to a high-five position.
3. Step toward your partner and throw to their chest.
4. Make 20 throws and count the ones that arrive chest-high.

Coach's cue: Down, back, up, through.

Bring: glove, baseball, partner

Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits.

Crow Hop Throws to a Target

Ages 14 and up · 12 min · Technical · field

Use your legs and momentum to make a strong, accurate outfield throw.

1. Field a rolled ball moving toward your target.
2. Take a crow hop: hop off your back foot and step toward the target.
3. Throw on a low line with one hop to the target.
4. Do 12 throws.

Coach's cue: Gain ground through the throw.

Bring: glove, ball, partner or target

Safety: Warm up first and stop if your shoulder or elbow hurts. Follow your league throw limits.

Throwing on the Run

Ages 14 and up · 12 min · Technical · field

Make an accurate throw while your feet are still moving toward the base.

1. Jog across the field at a right angle to your partner.
2. Receive a ball and throw without stopping.
3. Aim for their chest.
4. Do 10 moving each direction.

Coach's cue: Shoulders level, follow your throw.

Bring: glove, ball, partner

Safety: Warm up first and stop if your shoulder or elbow hurts. Follow your league throw limits.

Catcher Pop and Throw

Ages 14 and up · 12 min · Technical · field

Catchers come up out of the squat with quick feet and a short arm to throw out a runner.

1. Squat as if a runner is on first.
2. Catch the pitch, turn the ball to your ear as your feet replace each other.
3. Throw to the bag at second, on a line or one hop.
4. Do 10 throws and rest 1 minute between groups of 5.

Coach's cue: Quick feet, short arm, on a line.

Bring: full catcher's gear, balls, partner at second base

Safety: For ages 11 and up. Wear full catcher's gear (helmet with mask, throat guard, chest protector, shin guards and a cup) whenever a ball is thrown to you. A chest protector that meets NOCSAE ND200 is recommended. Count your throws; stop at 10 hard throws.

Pickoff Move to First

Ages 14 and up · 12 min · Tactical · field

Learn a quick, legal step-off move to keep the runner close.

1. Come set in the stretch and look at the runner.
2. Step directly toward first and throw chest-high to the first baseman.
3. Mix in a hold and a step-off so the runner cannot read you.
4. Make 10 throws; they count toward your daily throws.

Coach's cue: Step to the bag, quick and firm.

Bring: glove, baseballs, first baseman, base

Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits. Learn your league balk rules with a coach.

Home to First Form Runs

Ages 7 and up · 8 min · Physical · field

Learn to run in a straight line through first base with good running form.

1. Start in your batting finish position.
2. Drop the imaginary bat and run through first base at 75 percent.
3. Look at the base, not the ball.
4. Walk back; do 8 runs.

Coach's cue: Run through the bag, then slow down.

Bring: base or cone

Safety: Warm up first. Stop if a muscle feels tight.

Lead-Off and Return

Ages 7 and up · 8 min · Tactical · field

Practice a balanced lead and a quick return to the base.

1. Take the lead your league allows (or a starting stance on the base).
2. On a clap, step back to the base standing up, or slide back feet first.
3. Reset and repeat.
4. Do 12 reps.

Coach's cue: Stay low and balanced, ready both ways.

Bring: base

Safety: Never dive head first back to the base. Practice feet-first slides only on grass or soft dirt, with a coach.

Run the Bases Right

Ages 7 and up · 8 min · Technical · field

Learn to round a base in a curve so you can keep running to the next one.

1. Start at home plate.
2. Run toward first, curving out a few steps before the base.
3. Touch the inside corner and head for second.
4. Do 6 runs and walk back between each.

Coach's cue: Curve early, touch the inside.

Bring: 3 bases or cones

Safety: Warm up first and rest fully between runs. Stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Red Light, Green Light Starts

Ages 7 and up · 6 min · Physical · field

A game that trains quick starts and stops on a signal.

1. Line up at one cone with the finish 15 yards away.
2. On "green light" sprint; on "red light" stop and freeze.
3. Start again on the next "green light".
4. Play 5 rounds with a rest after each.

Coach's cue: Lean and go, stop low.

Bring: cones, partner

Safety: Warm up first and rest fully between runs. Stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Tag Up on a Fly Ball

Ages 7 and up · 8 min · Tactical · field

Learn to wait on the base until a fly ball is caught, then run.

1. Stand on the base, facing the field.
2. Your partner tosses a high ball to a helper or catches it themselves.
3. Leave the base only when the ball touches the glove.
4. Run 20 feet and walk back; do 10 reps.

Coach's cue: Watch the catch, then go.

Bring: base, ball, partner

Safety: Warm up first and rest fully between runs. Stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Shadow Step Tag

Ages 7 and up · 8 min · Physical · field

A chasing game for a sunny day: try to step on your partner's shadow while they run and dodge to keep it safe.

1. Pick a clear, sunny space with soft ground.
2. One person chases and tries to step on the other's shadow.
3. Swap roles every time someone is caught or every 30 seconds.
4. Rest and drink after every three rounds.

Coach's cue: Quick little steps, then go!

Bring: sunny yard or open space

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Traffic Light Start-and-Stop

Ages 7 and up · 8 min · Physical · field

A grown-up calls green and red: run fast on green and stop under control on red. Builds quick starts and safe stops.

1. Line up at one end of the yard; the caller stands at the other.
2. On "green" run fast toward the caller.
3. On "red" stop and freeze with soft knees.
4. Reach the caller, then walk back and play again.

Coach's cue: Fast feet, soft stops.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Wake-Up Starts

Ages 7 and up · 8 min · Physical · field

Start a short run from lying, sitting or kneeling, the way an animal jumps up when it wakes. Race only your own clock.

1. Set two markers about 10 big steps apart.
2. Lie on your tummy, sit or kneel behind the first marker.
3. On "go" get up as fast as you can and run past the second marker.
4. Walk back slowly; do 6 to 8 starts, trying a new start position each time.

Coach's cue: Pop up and push the ground away.

Bring: two cones or markers

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Tall Marching and Skipping

Ages 7 and up · 6 min · Physical · field

March and then skip with tall posture and quick arms. These are the building blocks of good running form.

1. March 10 steps lifting each knee to hip height, arms swinging from the shoulder.
2. Now skip the same distance, staying tall.
3. Try a quiet skip and then a high, bouncy skip.
4. Repeat 4 times each way.

Coach's cue: Stand tall, knee up, toes up.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Follow the Leader Jog

Ages 7 and up · 10 min · Physical · field

Take turns leading a jog around the yard or park with skips, side steps and silly walks mixed in.

1. Pick a leader; everyone follows in a line.
2. The leader changes the movement every 30 seconds.
3. Swap leaders every 2 minutes.
4. Keep going for 8 to 10 minutes with walking breaks.

Coach's cue: Keep moving, have fun.

Bring: open space or park

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Backyard Treasure Hunt Run

Ages 7 and up · 12 min · Physical · field

A grown-up hides small treasures around the yard; run to find them and bring them back one at a time.

1. Hide 10 to 15 small objects in safe spots.
2. Run out, find one treasure and bring it back to base.
3. Keep going until all are found.
4. Then hide them for someone else.

Coach's cue: One at a time, keep moving.

Bring: small objects to hide

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Rope Skipping Rhymes

Ages 7 and up · 8 min · Physical · field

Skip rope to a rhyme or song with breaks. Builds stamina, rhythm and springy feet.

1. Skip to a rhyme or song for 30 seconds.
2. Rest for 30 seconds.
3. Try a new rhyme or a new step each round.
4. Do 8 rounds.

Coach's cue: Small jumps, steady beat.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rescue Tag

Ages 7 and up · 10 min · Physical · field

A tag game where frozen players are freed by a teammate. Everyone keeps moving and helping.

1. One or two people are chasers.
2. When tagged, freeze with arms out.
3. Anyone free can rescue a frozen player by a high five.
4. Swap chasers every 2 minutes.

Coach's cue: Help a friend, keep moving.

Bring: open space, 3 or more players

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Lead-Off First Steps

Ages 7 and up · 8 min · Physical · indoors

From a lead-off stance, take the first crossover step and freeze. The first two steps decide the race to the bag.

1. Stand side-on in a wide, low lead-off stance by a tape line.
2. On a clap, turn your hips and make one crossover step.
3. Add the second step and freeze, chest low.
4. Do 10 each way.

Coach's cue: Turn the hips, cross over, stay low.

Bring: tape

Safety: Land softly with knees over toes on a non-slip floor. Stop if your knees or ankles hurt.

Base Running Sprints

Ages 11 and up · 12 min · Physical · field

Build first-step speed and run through the base.

1. Start in a ready stance beside home plate.
2. Sprint at full speed through first base.
3. Jog back and rest 30 seconds.
4. Do 10 sprints.

Coach's cue: Explode out low, run through the bag.

Bring: cones or bases

Safety: Warm up first. Stop if a muscle feels tight.

First to Third Turns

Ages 11 and up · 12 min · Physical · field

Round second base with a tight turn so you lose as little speed as possible.

1. Start at first base.
2. Sprint to second, bowing out a few steps before the bag.
3. Touch the inside corner and drive toward third.
4. Do 6 runs with a walk-back rest.

Coach's cue: Hit the inside corner and lean in.

Bring: 3 bases or cones

Safety: Warm up first. Stop if a muscle feels tight.

Secondary Lead Shuffle

Ages 11 and up · 10 min · Technical · field

Take two balanced shuffles as the pitch crosses the plate so you are ready to run or go back.

1. Take your lead off first base.
2. As your partner pretends to pitch, take two shuffle steps.
3. Land with your weight on the balls of your feet.
4. Your partner calls "go" or "back"; react. Do 15 reps.

Coach's cue: Shuffle, land, read.

Bring: base, partner

Safety: Warm up first and rest fully between runs. Stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Feet-First Slide Intro

Ages 11 and up · 10 min · Technical · field

Learn a safe bent-leg slide, feet first, on grass.

1. Sit on the grass and practice the shape: one leg straight, the other bent under it like the number 4.
2. Jog and drop into the shape, hands up off the ground.
3. Add a little speed only when the shape is easy.
4. Do 8 slides.

Coach's cue: Make a 4, hands up.

Bring: grass, slide mat or sliding shorts, coach

Safety: Slide feet first only, on grass or soft dirt, and only with a coach. Never slide head first.

Falling Starts

Ages 11 and up · 8 min · Physical · field

Fall forward and catch yourself with fast steps to train a powerful first move.

1. Stand tall with feet together.
2. Lean forward from the ankles until you have to step.
3. Drive out with quick steps for 10 yards.
4. Walk back and do 8 starts.

Coach's cue: Lean, fall, drive.

Bring: cones

Safety: Warm up first and rest fully between runs. Stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Wall Lean Drives

Ages 11 and up · 8 min · Physical · field

Learn the leaning body position of a fast start by driving your knees while leaning into a wall.

1. Lean into a wall with straight arms, body in a straight line from head to heel.
2. Lift one knee to hip height with the toes pulled up.
3. Switch legs on a clap: 1 switch, then 2, then 3 quick switches.
4. Do 4 sets of 3 switches, resting between sets.

Coach's cue: Straight line, push the ground back.

Bring: wall

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Lean-and-Go Starts

Ages 11 and up · 10 min · Physical · field

Stand tall, lean forward until you must step, and turn that fall into a quick 10-yard acceleration.

1. Stand tall with feet together at a cone.
2. Lean forward from the ankles, body straight.
3. When you start to tip, drive out with short, powerful steps for 10 yards.
4. Walk back; do 6 to 8 starts with full rest.

Coach's cue: Lean from the ankles, punch the knees.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Knee-Drive Skip Rhythm

Ages 11 and up · 8 min · Physical · field

The A-skip trains the knee drive and foot strike of fast running in a slower, controlled rhythm.

1. Skip forward, driving one knee up as the other foot strikes under your hip.
2. Pull the toes up and strike the ground with the ball of the foot.
3. Keep elbows bent and arms swinging cheek to hip.
4. Do 4 lengths of 15 yards, walking back.

Coach's cue: Up, down, under the hip.

Bring: cones

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Gradual Build-Up Runs

Ages 11 and up · 10 min · Physical · field

Build smoothly from a jog to fast running over 40 yards, staying relaxed. Teaches speed without straining.

1. Mark 40 yards.
2. Jog the first 10, run steady the next 10, run fast the last 20.
3. Keep your face, hands and shoulders loose.
4. Walk back; do 4 to 6 runs.

Coach's cue: Fast and loose, not tight and hard.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Talk-Test Steady Run

Ages 11 and up · 20 min · Physical · field

Run steadily at a pace where you can still talk in sentences. This is how an aerobic base is built.

1. Warm up by walking for 3 minutes.
2. Run at a pace where you can say a full sentence.
3. If you cannot talk, slow down or walk.
4. Keep going for 12 to 15 minutes, then walk 2 minutes.

Coach's cue: If you can talk, the pace is right.

Bring: safe route or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cone Circuit Intervals

Ages 11 and up · 15 min · Physical · field

Run around a cone circuit for 30 seconds, then walk for 30. Builds fitness in short, manageable bursts.

1. Set a loop of cones about 40 yards around.
2. Run the loop at a strong, steady pace for 30 seconds.
3. Walk for 30 seconds.
4. Do 2 blocks of 6 rounds with 2 minutes rest between.

Coach's cue: Steady effort, easy walk.

Bring: cones

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Pick-a-Landmark Speed Play

Ages 11 and up · 15 min · Physical · field

Mix easy jogging with short faster bits whenever you choose, like to the next tree. Fitness through play.

1. Jog easily for 3 minutes.
2. Pick a landmark and run a bit faster to it.
3. Jog easily until you feel ready again.
4. Repeat for 12 to 15 minutes.

Coach's cue: Pick a tree, go, then recover.

Bring: park or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cross-Training Ride or Swim

Ages 11 and up · 30 min · Physical · pool

Build stamina with a different activity: a steady bike ride or swim. Gives the legs a break from pounding.

1. Choose a ride on a safe path with a helmet, or a supervised swim.
2. Go at a steady, chatty pace.
3. Keep going for 20 to 30 minutes with breaks as needed.
4. Note how you felt for next time.

Coach's cue: Steady and enjoyable.

Bring: bike and helmet, or pool with a lifeguard

Safety: Wear a helmet on a bike. Swim only where a lifeguard or adult is watching. Stop if you feel unwell.

Steal Start Reactions

Ages 14 and up · 12 min · Physical · field

React to a visual cue and explode into your first three steps.

1. Set up in your lead or starting stance.
2. Your partner acts as the pitcher and starts their motion at random.
3. React and sprint 30 feet.
4. Do 10 starts with full rest.

Coach's cue: Crossover step, stay low for three steps.

Bring: base, partner

Safety: Warm up first. Stop if a muscle feels tight.

Timed Base Sprints

Ages 14 and up · 12 min · Physical · field

Time your sprint from home to first and try to beat your own best.

1. Have a partner time you from first movement to touching first base.
2. Rest 90 seconds between runs.
3. Record your best of 5.
4. Compare with your last session.

Coach's cue: Every run at full effort, full rest between.

Bring: bases or cones, stopwatch

Safety: Warm up first. Stop if a muscle feels tight.

Reading a Ball in the Dirt

Ages 14 and up · 12 min · Tactical · field

Read a pitch that bounces in the dirt and decide fast whether to take the next base.

1. Take your lead and secondary lead off first.
2. A partner throws some pitches into the dirt in front of the catcher.
3. Go on balls that bounce away; hold on ones the catcher smothers.
4. Do 15 reads.

Coach's cue: Read down, then go hard.

Bring: base, balls, catcher, partner

Safety: Warm up first and rest fully between runs. Stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Scoring From Second on a Single

Ages 14 and up · 12 min · Tactical · field

Round third under control while you read the coach's signal to stop or score.

1. Start at second as the ball is hit.
2. Bow out a step before third and look at your coach.
3. Hit the inside corner of third and score, or stop if the coach says hold.
4. Do 6 runs with a full walk-back rest.

Coach's cue: Eyes on the coach, inside corner.

Bring: bases, coach

Safety: Warm up first and rest fully between runs. Stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Partner Towel Starts

Ages 14 and up · 10 min · Physical · field

Push against light resistance from a partner, then sprint free to train a strong first three steps.

1. Your partner holds a towel looped around your waist from behind.
2. Lean and drive forward for 5 steps against light pull.
3. Your partner lets go and you sprint 10 more yards.
4. Do 6 reps with full rest.

Coach's cue: Low and long for three steps.

Bring: towel, partner

Safety: Warm up first and rest fully between runs. Stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside. The partner pulls lightly and lets go smoothly.

Hustle Double Turns

Ages 14 and up · 12 min · Physical · field

Run home to second with a tight turn at first and time it against your own best.

1. Start in your swing finish at home.
2. Sprint, bow out early and cut the inside corner of first.
3. Run hard into second, slowing only at the end.
4. Time 4 runs with 2 minutes rest; record your best.

Coach's cue: Tight turn, keep the speed.

Bring: bases, stopwatch, partner

Safety: Warm up first and rest fully between runs. Stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Two-Point Stance Accelerations

Ages 14 and up · 12 min · Physical · field

From a split standing stance, accelerate hard for 10 to 20 yards with full rest. Short, sharp and high quality.

1. Stand with one foot forward, weight on the front foot, opposite arm forward.
2. Drive out with low, powerful pushes for 10 to 20 yards.
3. Rise gradually to upright running by the end.
4. Rest 60 to 90 seconds; do 5 to 6 reps and time against your own best.

Coach's cue: Push, push, rise.

Bring: cones, stopwatch (optional)

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Flying Twenty Run

Ages 14 and up · 15 min · Physical · field

Build up over 20 yards, then hold your top speed through a 20-yard timed zone. Measures and trains top-end sprint speed.

1. Mark a 20-yard build-up zone and a 20-yard timed zone.
2. Build smoothly; reach top speed as you enter the timed zone.
3. Hold relaxed top speed to the end, then slow down over 20 yards.
4. Rest 2 to 3 minutes; do 3 to 4 reps. Compare only with your own times.

Coach's cue: Tall hips, quick feet, relaxed face.

Bring: cones, stopwatch

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Partner Band Resisted Starts

Ages 14 and up · 12 min · Physical · field

A partner holds a band around your waist with light tension while you accelerate for 10 yards. Teaches a strong forward lean.

1. Loop the band around your hips; your partner holds the ends behind you.
2. Your partner gives light tension, enough to lean into, not to stop you.
3. Drive forward with short, strong steps for 10 yards; your partner walks behind.
4. Do 5 reps, then 2 free starts without the band.

Coach's cue: Lean in, punch the knees.

Bring: long resistance band or belt, partner

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Gentle Hill Accelerations

Ages 14 and up · 15 min · Physical · field

Short runs up a gentle grassy slope force a good lean and strong arm action. Walk down slowly to recover.

1. Find a gentle, even grassy slope.
2. Run up it for 8 to 10 seconds at strong effort.
3. Walk all the way back down; that is your rest.
4. Do 6 reps.

Coach's cue: Drive the arms, eyes up the hill.

Bring: gentle grassy slope

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Tempo Run Blocks

Ages 14 and up · 25 min · Physical · field

Run at a comfortably hard pace for 3 to 5 minutes at a time with easy jogs between. Raises how long you can work hard.

1. Jog 5 minutes to warm up.
2. Run 4 minutes at a pace you can hold but cannot chat at.
3. Jog 2 minutes easy.
4. Do 3 blocks, then jog and walk 5 minutes.

Coach's cue: Comfortably hard, not all out.

Bring: field or track

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Repeat Run Intervals

Ages 14 and up · 20 min · Physical · field

Short, strong runs with equal rest, like the stop-start effort of most games.

1. Warm up for 5 minutes.
2. Run hard but controlled for 60 seconds.
3. Walk or jog slowly for 60 seconds.
4. Do 6 to 8 reps; stop early if your pace falls apart.

Coach's cue: Same pace every rep.

Bring: field or track, stopwatch

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Six-Station Circuit

Ages 14 and up · 20 min · Physical · field

Move through six body-weight stations for 40 seconds each: squats, step-ups, push-ups, shuffles, plank, skips.

1. Set six stations in a loop.
2. Work 40 seconds at each with 20 seconds to move to the next.
3. Rest 2 minutes after the full loop.
4. Do 2 or 3 loops.

Coach's cue: Good form while tired.

Bring: cones, mat

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Long Easy Day

Ages 14 and up · 30 min · Physical · field

A longer, gentle run, hike or ride once a week. Easy days build stamina and help recovery.

1. Choose a run, hike or ride you enjoy.
2. Keep the effort easy: you can talk the whole time.
3. Go for 25 to 30 minutes.
4. Finish with a walk and a drink.

Coach's cue: Easy means easy.

Bring: safe route

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Hip Turn Without a Bat

Ages 7 and up · 8 min · Physical · field

Feel how power comes from the ground and hips before the arms move.

1. Take your batting stance with your arms crossed on your chest.
2. Stride softly, then turn your hips hard toward the pitcher.
3. Finish with your back heel up and belly button facing forward.
4. Do 3 sets of 10.

Coach's cue: Squash the bug with your back foot.

Light Ball Chest Pass

Ages 7 and up · 8 min · Physical · field

A simple explosive push that builds upper-body power for beginners.

1. Stand 6 feet from a wall holding a light ball at your chest.
2. Push it into the wall as fast as you can.
3. Catch the rebound and reset.
4. Do 3 sets of 8.

Coach's cue: Fast hands, strong legs under you.

Bring: soft or light ball, wall

Safety: Use a light ball you can control.

Two-Hand Underhand Toss

Ages 7 and up · 8 min · Physical · field

Push through your legs and toss a light ball up and out to feel full-body power.

1. Hold a light ball with two hands between your knees.
2. Bend your knees a little, then stand up fast and toss it forward.
3. Walk to the ball and try to beat your last toss.
4. Do 2 sets of 6.

Coach's cue: Legs push, arms follow.

Bring: light ball, open space

Safety: Use your body weight or a light ball only. Good form matters more than more reps.

Bat Speed Whoosh

Ages 7 and up · 8 min · Physical · field

Turn the bat upside down and swing fast so you hear the whoosh at the hitting zone.

1. Hold the bat by the barrel so the handle is at the top.
2. Take your stance and swing as fast as you can.
3. Listen for the loudest whoosh out in front of you.
4. Do 3 sets of 8 with a short rest.

Coach's cue: Make the noise out front.

Bring: bat

Safety: Check that nobody is within two bat lengths before every swing.

Frog Jumps

Ages 7 and up · 6 min · Physical · field

Fun jumps that build the leg power you use to hit, throw and run.

1. Squat down low with your hands on the grass.
2. Jump forward like a frog and land softly.
3. Reset and jump again for 5 jumps.
4. Do 3 rounds and walk back between them.

Coach's cue: Spring up, land quiet.

Bring: open grass

Safety: Land softly on two feet on a non-slip surface. Stop if your knees or ankles hurt.

Puddle Jumping

Ages 7 and up · 8 min · Physical · field

Pretend lines or towels are puddles and jump over them with two feet, landing quietly like a cat.

1. Lay out 5 or 6 "puddles" of different sizes.
2. Jump over each one with two feet.
3. Land quietly with bent knees.
4. Go through the course 4 times, making the puddles wider if it feels easy.

Coach's cue: Swing the arms, land like a cat.

Bring: chalk, rope or towels

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Hopscotch Course

Ages 7 and up · 10 min · Physical · field

Classic hopscotch builds springy hops on one and two feet, plus balance and rhythm.

1. Draw a hopscotch grid.
2. Toss a marker into a square.
3. Hop and jump through the grid, skipping the square with the marker.
4. Play 10 turns, taking turns with a family member.

Coach's cue: Light and bouncy.

Bring: chalk or tape

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Freeze-Landing Jumps

Ages 7 and up · 6 min · Physical · field

Jump forward and freeze on landing like a statue. The first step of every jumping skill is a safe landing.

1. Stand with feet hip-width apart.
2. Swing your arms and jump forward a small distance.
3. Land on both feet, knees bent and over your toes, and freeze for 3 seconds.
4. Do 10 jumps.

Coach's cue: Quiet feet, frozen statue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Soft Ball Push Toss

Ages 7 and up · 8 min · Physical · field

Push a big soft ball from your chest to a partner or wall as hard as you can. Teaches using legs and arms together.

1. Hold the ball at your chest with both hands.
2. Bend your knees a little, then push up and out.
3. Push the ball to a partner or a wall.
4. Do 15 pushes.

Coach's cue: Legs, then arms, push!

Bring: large soft ball or beach ball, partner or wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Bear Crawl Trail

Ages 7 and up · 6 min · Physical · field

Crawl like a bear on hands and feet along a trail. Builds arm, shoulder and tummy strength through play.

1. Set a start and finish 10 steps apart.
2. Get on hands and feet, knees just off the ground.
3. Crawl forward with a flat back, then backward.
4. Do 4 trips.

Coach's cue: Flat back like a table.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Crab Walk Path

Ages 7 and up · 6 min · Physical · field

Walk like a crab, tummy up, on hands and feet. Builds strong shoulders and hips.

1. Sit, place hands behind you and feet in front.
2. Lift your hips off the ground.
3. Walk forward, backward and sideways along a path.
4. Do 4 trips of 10 steps.

Coach's cue: Hips high like a crab.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Wall Push-Up Countdown

Ages 7 and up · 5 min · Physical · indoors

Push-ups against a wall teach the right shape before ever going to the floor.

1. Stand an arm's length from a wall with hands at shoulder height.
2. Bend your elbows to bring your chest toward the wall, body straight.
3. Push back while counting down from 10.
4. Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Chair Sit-and-Stand

Ages 7 and up · 5 min · Physical · indoors

Sit down to a chair slowly and stand up without using your hands. The first step of a good squat.

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coach's cue: Slow down, fast up.

Bring: sturdy chair or bench

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Rotational Throws

Ages 11 and up · 10 min · Physical · field

Build rotational power for hitting and throwing.

1. Stand side-on to a wall in an athletic stance.
2. Rotate your hips and throw the ball into the wall.
3. Catch the rebound and repeat.
4. Do 3 sets of 8 on each side.

Coach's cue: Power starts from the ground, hips lead.

Bring: light medicine ball or soft ball, wall

Safety: Use a light ball and keep good form.

Hip and Shoulder Separation

Ages 11 and up · 10 min · Physical · field

Stretch the big muscles of the trunk by letting the hips start before the shoulders.

1. Take your stance with the bat across your shoulders.
2. Stride and open your hips while your shoulders stay closed.
3. Then let the shoulders whip through.
4. Do 3 sets of 8 smooth reps.

Coach's cue: Hips go, shoulders wait, then fire.

Bring: bat

Safety: Move smoothly; this is not a strength test.

Step-Behind Rotational Toss

Ages 11 and up · 10 min · Physical · field

Add a step-behind move to your side toss so you learn to use momentum like a hitter.

1. Stand side-on to a wall, ball at your back hip.
2. Step your back foot behind your front foot, then stride.
3. Turn your hips hard and release the ball into the wall.
4. Do 3 sets of 6 each side.

Coach's cue: Move, land, turn, release.

Bring: light medicine ball, wall or partner

Safety: Use your body weight or a light ball only. Good form matters more than more reps.

Split Squat Hold

Ages 11 and up · 8 min · Physical · field

Build strong legs and steady hips for your stride with a held split squat.

1. Step one foot forward and lower your back knee toward the floor.
2. Stop with both knees bent and your chest tall.
3. Hold 20 seconds, then switch legs.
4. Do 3 holds on each leg.

Coach's cue: Tall chest, front knee over toes.

Safety: Use your body weight or a light ball only. Good form matters more than more reps.

Lateral Bound and Stick

Ages 11 and up · 8 min · Physical · field

Push sideways off one leg and land balanced to build the drive you use in your stride.

1. Stand on your right leg.
2. Push off sideways and land on your left leg.
3. Hold the landing for 2 seconds, then bound back.
4. Do 3 sets of 6 each way.

Coach's cue: Push the ground away, stick it.

Bring: open space

Safety: Land softly on two feet on a non-slip surface. Stop if your knees or ankles hurt.

Snap-Down to Stick

Ages 11 and up · 8 min · Physical · field

Rise onto your toes with arms up, then snap down into a quick athletic landing. The safest way to learn to absorb force.

1. Stand tall and rise onto your toes with arms high.
2. Quickly drop your arms and hips into a quarter squat on flat feet.
3. Hold the landing: knees over toes, chest up, for 2 seconds.
4. Do 3 sets of 5.

Coach's cue: Snap and stick, quiet feet.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Broad Jump and Hold

Ages 11 and up · 10 min · Physical · field

Jump forward as far as you can with control and hold the landing. Distance only counts if you stick it.

1. Stand with toes at a line.
2. Swing your arms back, then forward as you jump out.
3. Land on both feet and hold for 2 seconds without stepping.
4. Do 3 sets of 3 with full rest; note your best stuck jump.

Coach's cue: Swing, jump, stick.

Bring: soft ground, tape measure (optional)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Springy Ankle Pogo Series

Ages 11 and up · 6 min · Physical · field

Small, quick, springy hops using stiff ankles. Builds the bounce in running and jumping.

1. Stand tall with soft knees and arms relaxed.
2. Hop on the balls of your feet with quick, small bounces.
3. Keep the knees almost still; the ankles do the work.
4. Do 3 sets of 10 hops with rest.

Coach's cue: Hot ground, quick bounce.

Bring: soft ground or mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Light Ball Chest Throws

Ages 11 and up · 10 min · Physical · field

Throw a light weighted ball from your chest into a wall with a step. Builds whole-body power safely.

1. Stand 2 to 3 yards from a solid wall.
2. Hold the ball at your chest, step forward and push it hard into the wall.
3. Catch it on the rebound or let it drop.
4. Do 3 sets of 6.

Coach's cue: Step and push through the wall.

Bring: light ball of 1 to 2 kg (2 to 4 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Bodyweight Squat Pattern

Ages 11 and up · 8 min · Physical · indoors

Learn the body-weight squat with heels down, knees over toes and chest up. The base of lower-body strength.

1. Feet shoulder-width, toes slightly out.
2. Push hips back and bend the knees, keeping heels flat.
3. Go as low as you can with a flat back, then stand up.
4. Do 3 sets of 8 to 10, slowly.

Coach's cue: Knees follow the toes.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Stick Hip Hinge

Ages 11 and up · 8 min · Physical · indoors

Hold a stick along your back and learn to bend from the hips with a flat back. This is the shape of every safe lift from the floor.

1. Hold a stick along your spine touching head, upper back and tailbone.
2. Soften the knees and push your hips back.
3. Keep all three touch points on the stick as you lean forward.
4. Stand up by squeezing your hips forward; do 3 sets of 8.

Coach's cue: Hips back, stick stays on.

Bring: broomstick or dowel

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Split Squat Basics

Ages 11 and up · 8 min · Physical · indoors

With one foot forward and one back, lower straight down and up. Builds single-leg strength and knee control.

1. Step one foot forward into a long stance.
2. Lower your back knee toward the ground, trunk tall.
3. Keep the front knee over the middle of the foot.
4. Push back up; do 2 sets of 8 each leg.

Coach's cue: Straight down, straight up.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Incline Push-Up Progression

Ages 11 and up · 8 min · Physical · indoors

Push-ups with hands on a bench, moving lower as you get stronger, until floor push-ups are clean.

1. Place hands on a bench, body straight from head to heel.
2. Lower your chest to the bench with elbows at about 45 degrees.
3. Push back up without the hips sagging.
4. Do 3 sets of 8; move to a lower surface when all are clean.

Coach's cue: Body like a plank, elbows in.

Bring: bench, step or sturdy table

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Scoop Toss for Distance

Ages 14 and up · 10 min · Physical · field

Throw a light ball up and forward from a squat to train total-body explosiveness.

1. Hold the ball between your knees in a quarter squat.
2. Drive up through your legs and toss it forward and up.
3. Walk to the ball and repeat.
4. Do 3 sets of 6 with a full rest.

Coach's cue: Legs first, arms last.

Bring: light medicine ball, open space

Safety: Use a light ball and a clear, open space.

Broad Jump and Stick

Ages 14 and up · 10 min · Physical · field

Jump forward as far as you can and hold the landing to build power you can control.

1. Stand with feet hip-width apart.
2. Swing your arms and jump forward.
3. Land softly on both feet and hold for 2 seconds.
4. Do 4 sets of 4, measuring your best.

Coach's cue: Land quiet, knees over toes.

Bring: flat surface

Safety: Land on a non-slip surface. Stop if your knees hurt.

Toss Then Swing Pairs

Ages 14 and up · 12 min · Physical · field

Pair a fast rotational toss with tee swings so your body learns to carry the same speed into the bat.

1. Do 3 fast rotational tosses into a wall.
2. Go straight to the tee and take 3 hard swings.
3. Rest 60 seconds.
4. Do 5 rounds.

Coach's cue: Same hips in the toss and the swing.

Bring: light medicine ball, wall, bat, batting tee, balls

Safety: Use your body weight or a light ball only. Good form matters more than more reps.

Skater Bounds

Ages 14 and up · 10 min · Physical · field

Bound side to side with control to build power and balance on one leg.

1. Push off one leg and bound sideways as far as you can control.
2. Land on the other leg and hold for 1 second.
3. Bound back.
4. Do 3 sets of 8 total bounds with full rest.

Coach's cue: Far, then still.

Bring: open grass

Safety: Land softly on two feet on a non-slip surface. Stop if your knees or ankles hurt.

Hitter Strength Circuit

Ages 14 and up · 15 min · Physical · field

A body-weight circuit for the legs, trunk and upper body that a teen can do at home.

1. Do 10 push-ups (hands raised on a bench if needed).
2. Do 8 split squats per leg and a 20-second side plank per side.
3. Do 10 glute bridges.
4. Rest 1 minute and repeat 2 or 3 times.

Coach's cue: Quality reps, steady breathing.

Bring: mat

Safety: Body weight only; no adult barbell loads. Stop if anything pinches or hurts.

Low Box Jump-Ups

Ages 14 and up · 12 min · Physical · field

Jump onto a low, solid box and land softly, then step down. Trains power with low landing force.

1. Stand an arm's length from the box.
2. Swing the arms and jump onto the box, landing softly in a quarter squat.
3. Stand tall, then step down one foot at a time.
4. Do 3 sets of 4 with full rest.

Coach's cue: Land quiet, step down.

Bring: low, stable box or step (30 cm or lower)

Safety: Only with a coach watching. Use a low, steady box that will not slide; step down, never jump down. Stop if anything hurts.

Side-to-Side Bound and Freeze

Ages 14 and up · 10 min · Physical · field

Push off one leg sideways and land on the other, holding the landing. Builds side-to-side power and knee control.

1. Stand on your right leg.
2. Push sideways and land on your left leg.
3. Hold for 2 seconds: knee over toes, hips level.
4. Bound back; do 3 sets of 4 each way.

Coach's cue: Push wide, land still.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rotational Wall Throws

Ages 14 and up · 10 min · Physical · field

Turn and throw a light ball sideways into a wall. Trains power that starts in the legs and passes through the trunk.

1. Stand side-on to a wall, 2 yards away.
2. Hold the ball at your hip away from the wall.
3. Turn your hips and throw the ball into the wall.
4. Do 3 sets of 5 each side.

Coach's cue: Hips turn, arms follow.

Bring: light ball of 1 to 3 kg (2 to 6 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Mini Hurdle Rebound Hops

Ages 14 and up · 12 min · Physical · field

Hop over a line of low hurdles with quick, springy contacts. Only once landings are solid.

1. Set low hurdles about a stride apart.
2. Hop over each one on two feet with quick, short contacts.
3. Keep arms driving and the trunk tall.
4. Do 4 runs through the line, with full rest. Keep total hops under 60 for the day.

Coach's cue: Off the ground fast.

Bring: 4 to 6 low mini hurdles or rolled towels (15 cm)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Goblet Squat with Light Load

Ages 14 and up · 12 min · Physical · field

Hold a light weight at your chest and squat with perfect form. Load is added only when every rep looks the same.

1. Hold a light weight against your chest.
2. Squat down between your knees, heels flat, chest up.
3. Pause at the bottom for 1 second, then stand.
4. Do 3 sets of 8; add weight only with your coach, never to failure.

Coach's cue: Chest proud, knees out.

Bring: light dumbbell or kettlebell

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Single-Leg Hinge Reach

Ages 14 and up · 10 min · Physical · indoors

Hinge forward on one leg while the other reaches back. Builds hamstring and hip strength plus balance.

1. Stand on one leg with a soft knee.
2. Hinge forward as the other leg reaches straight back, hips level.
3. Reach down toward the shin, then return to standing.
4. Do 3 sets of 6 each leg; hold a light weight only once the shape is solid.

Coach's cue: Hips square, long line.

Bring: light dumbbell (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Rear-Foot Elevated Split Squat

Ages 14 and up · 12 min · Physical · field

A split squat with the back foot on a bench. Strong single-leg work that needs little load.

1. Rest the top of your back foot on a knee-high bench.
2. Lower straight down until the front thigh is about level.
3. Keep the front knee tracking over the foot.
4. Push up; do 3 sets of 6 each leg.

Coach's cue: Front heel heavy.

Bring: bench or step, light dumbbells (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Push-Up and Band Row Pairs

Ages 14 and up · 12 min · Physical · indoors

Pair a push with a pull: floor push-ups then band rows, so the front and back of the shoulders grow together.

1. Do 8 to 10 clean floor push-ups.
2. Anchor a band at chest height and step back.
3. Row the band to your ribs, squeezing your shoulder blades.
4. Do 3 rounds of both, resting 60 seconds.

Coach's cue: Push tall, pull shoulders back.

Bring: resistance band, sturdy anchor

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Assisted Hamstring Lowers

Ages 14 and up · 8 min · Physical · field

Kneel with a partner holding your ankles and lower forward slowly. One of the best moves to protect the backs of the legs.

1. Kneel on a mat; a partner holds your ankles firmly.
2. Keep a straight line from knees to head.
3. Lower forward as slowly as you can, catching yourself with your hands.
4. Push back up with your hands; do 2 sets of 4.

Coach's cue: Slow and straight.

Bring: partner, mat

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Dry Pitching Motion

Ages 7 and up · 8 min · Technical · field

Learn the whole pitching motion with no ball at all, so good habits come before any throw.

1. Stand side-on with your glove side toward the target.
2. Lift your knee, stride straight at the target and turn your hips.
3. Finish with your back foot coming through and your chest over your front knee.
4. Do 15 slow motions in front of a mirror; no ball, nothing to count.

Coach's cue: Slow and tall, then stride straight.

Bring: glove, mirror or window

Safety: Count every pitch. Follow Pitch Smart: stay under your daily limit (50 at ages 7-8, 75 at 9-10, 85 at 11-12, 95 at 13-16), take the rest days your count calls for, never pitch three days in a row, do not catch on days you pitch, and stop if anything hurts.

Towel Drill

Ages 7 and up · 8 min · Technical · field

Hold a small towel instead of a ball and snap it at a target to learn a long, relaxed finish.

1. Hold a hand towel by one corner like a ball.
2. Put a cone or chair about one big step past your stride.
3. Go through your motion and snap the towel down onto the cone.
4. Do 12 reps; no ball is thrown, so nothing counts toward your pitch total.

Coach's cue: Reach out front, finish low.

Bring: hand towel, cone or chair

Safety: Count every pitch. Follow Pitch Smart: stay under your daily limit (50 at ages 7-8, 75 at 9-10, 85 at 11-12, 95 at 13-16), take the rest days your count calls for, never pitch three days in a row, do not catch on days you pitch, and stop if anything hurts.

Balance Hold Game

Ages 7 and up · 6 min · Technical · field

Lift your knee and freeze like a statue to build the balance every good pitch starts with.

1. Stand on your back foot in your set position.
2. Lift your front knee to belt height.
3. Hold still for 3 seconds with your head over your back foot.
4. Do 10 holds on each side; no ball is thrown.

Coach's cue: Be a statue at the top.

Bring: glove

Safety: Count every pitch. Follow Pitch Smart: stay under your daily limit (50 at ages 7-8, 75 at 9-10, 85 at 11-12, 95 at 13-16), take the rest days your count calls for, never pitch three days in a row, do not catch on days you pitch, and stop if anything hurts.

Short Target Toss

Ages 7 and up · 8 min · Technical · field

Gentle pitches from a short distance to a big target, with your parent or coach counting each one.

1. Hang a big target at knee-to-chest height on a fence.
2. Stand 25 feet away and go through your full motion at half speed.
3. Throw 10 easy pitches and count the ones that hit the target.
4. Stop at 10: these count toward your pitches today.

Coach's cue: Eyes on the target the whole time.

Bring: glove, soft ball, target on a fence

Safety: Count every pitch. Follow Pitch Smart: stay under your daily limit (50 at ages 7-8, 75 at 9-10, 85 at 11-12, 95 at 13-16), take the rest days your count calls for, never pitch three days in a row, do not catch on days you pitch, and stop if anything hurts.

Balance Point Holds

Ages 7 and up · 8 min · Technical · indoors

Lift your knee to the balance point and hold it, then stride and freeze, to build the steady base of your delivery.

1. Stand side-on with your glove-side shoulder toward a wall across the room.
2. Lift your front knee to the balance point and hold 3 seconds.
3. Stride forward and freeze in the landing with your chest tall.
4. Do 3 sets of 8, no ball and no throw.

Coach's cue: Tall and still at the top.

Bring: none

Safety: No ball and no throw indoors, so nothing here counts toward your Pitch Smart limits. Stop if your shoulder or elbow hurts.

Pitching Balance Point

Ages 11 and up · 10 min · Technical · field

Lift your knee and pause at the top so the rest of the motion starts balanced.

1. Start in your stretch position.
2. Lift your front knee to belt height and hold 2 seconds with your head over your back foot.
3. Stride toward the target without throwing, then reset.
4. Do 15 dry reps, then 10 easy pitches.

Coach's cue: Tall and still at the top.

Bring: glove, baseball, mound or flat ground

Safety: Count every pitch. Follow Pitch Smart: stay under your daily limit (50 at ages 7-8, 75 at 9-10, 85 at 11-12, 95 at 13-16), take the rest days your count calls for, never pitch three days in a row, do not catch on days you pitch, and stop if anything hurts.

Flat-Ground Fastball Command

Ages 11 and up · 12 min · Technical · field

Pitch fastballs on flat ground to the glove side and arm side of a target.

1. Warm up with easy catch first.
2. From 40 to 46 feet, throw 10 fastballs to the glove side and 10 to the arm side.
3. Count how many hit the side you aimed for.
4. Stop at 20 pitches and log them in your pitch count.

Coach's cue: Eyes on the mitt, finish to it.

Bring: glove, baseballs, catcher or target

Safety: Count every pitch. Follow Pitch Smart: stay under your daily limit (50 at ages 7-8, 75 at 9-10, 85 at 11-12, 95 at 13-16), take the rest days your count calls for, never pitch three days in a row, do not catch on days you pitch, and stop if anything hurts.

Change-Up Grip Intro

Ages 11 and up · 10 min · Technical · court

Learn a change-up: a slower pitch thrown with the same arm speed as your fastball.

1. Hold the ball deeper in your hand with a circle grip or three fingers on top.
2. Throw it with the same arm motion as your fastball.
3. Alternate 1 fastball and 1 change-up.
4. Throw 8 pairs and log 16 pitches.

Coach's cue: Same arm, slower ball.

Bring: glove, baseballs, catcher or net

Safety: Count every pitch. Follow Pitch Smart: stay under your daily limit (50 at ages 7-8, 75 at 9-10, 85 at 11-12, 95 at 13-16), take the rest days your count calls for, never pitch three days in a row, do not catch on days you pitch, and stop if anything hurts. Save curveballs until your fastball and change-up are under control and a coach teaches them.

Stride on the Line

Ages 11 and up · 10 min · Technical · court

Use a straight line on the ground to check that your stride goes right at the target.

1. Draw or tape a line from your back foot straight toward the target.
2. Do 8 dry strides and check that your front foot lands on or just across the line.
3. Then throw 10 easy pitches, checking each landing.
4. Count landings on the line; stop at 10 pitches.

Coach's cue: Stride at the catcher, land on the line.

Bring: glove, chalk or tape, catcher or net

Safety: Count every pitch. Follow Pitch Smart: stay under your daily limit (50 at ages 7-8, 75 at 9-10, 85 at 11-12, 95 at 13-16), take the rest days your count calls for, never pitch three days in a row, do not catch on days you pitch, and stop if anything hurts.

Pitcher Fielding Practice

Ages 14 and up · 12 min · Technical · field

Pitchers learn to cover first and field comebackers after the pitch.

1. Throw a pretend pitch from the mound with no ball.
2. The coach rolls a ball to the right side; run to a spot a few feet before the bag and turn up the line.
3. Take the toss from first and touch the inside of the base.
4. Do 10 covers, then 10 comebackers to second.

Coach's cue: Get over early, run up the line.

Bring: glove, balls, bases, coach, first baseman

Safety: Pretend pitches only; these do not count as pitches, but the throws to second do count as throws. Follow Pitch Smart on days you pitch, and stop if your arm is tired.

Planned Bullpen Session

Ages 14 and up · 15 min · Technical · field

Throw a bullpen with a written plan for pitch types, locations and a set pitch count.

1. Write a plan: for example 12 fastballs, 8 change-ups and 5 to your weakest spot.
2. Have someone count every pitch.
3. Throw from the stretch and the windup.
4. Stop at your planned count, even if it feels good, and log it.

Coach's cue: Plan it, count it, stop on time.

Bring: glove, baseballs, catcher, pitch counter

Safety: Count every pitch. Follow Pitch Smart: stay under your daily limit (50 at ages 7-8, 75 at 9-10, 85 at 11-12, 95 at 13-16), take the rest days your count calls for, never pitch three days in a row, do not catch on days you pitch, and stop if anything hurts.

My Pitch Count Plan

Ages 14 and up · 10 min · Tactical · field

Plan your week of throwing so your arm stays healthy and fresh.

1. Write each game and practice day for the next week.
2. Look up your age group's Pitch Smart daily limit and rest days.
3. Mark rest days, days you play another position, and no catching on pitching days.
4. Share the plan with your parent and coach.

Coach's cue: Rest is part of the plan.

Bring: notebook, calendar

Safety: Follow Pitch Smart: plan at least 4 months a year with no throwing, and say something right away if your arm hurts.

Command Ladder

Ages 14 and up · 12 min · Technical · field

Hit a low target, then the next spot up the ladder, with a small pitch count you plan before you start.

1. Plan 15 pitches at most and tell your catcher.
2. Aim low and away until you hit it, then move to low and in.
3. Then knee-high in the middle.
4. Count targets hit out of your 15 and log every pitch.

Coach's cue: Command first; stop on your number.

Bring: glove, baseballs, catcher or target with zones

Safety: Count every pitch. Follow Pitch Smart: stay under your daily limit (50 at ages 7-8, 75 at 9-10, 85 at 11-12, 95 at 13-16), take the rest days your count calls for, never pitch three days in a row, do not catch on days you pitch, and stop if anything hurts.