Free drill library · Baseball

At-home baseball drills for 14 year olds and older

This is a free sample week of at-home baseball training for 14 year olds and older: 3 of the 7 plans SSTracker has for this group, each 13 to 14 minutes, with every step and minute. Nothing here is written for this page alone; it is what the app gives a family.

Everything here can be done in a room, garage or yard. Drills that need a team are left out; a parent can be the partner in a pair drill.

A free sample week of baseball for 14 year olds and older

Session 1

Hips first 14 minutes

  1. Dynamic warm-up · 3 min
    Skips, trunk turns, arm circles
  2. Tee work: load and turn · 6 min
    Back hip drives, hands stay inside the ball
  3. Front toss for hard line drives · 5 min
    Hard contact through the middle, no uppercut

Session 2

Smart base running 13 minutes

  1. Home-to-first sprints x 6 · 5 min
    Run through the bag, full rest between
  2. Lead and secondary lead · 4 min
    Shuffle, stay low, eyes on the pitcher
  3. Rounding turns on a curve · 4 min
    Bend in early, touch the inside corner

Session 3

Two-strike approach 14 minutes

  1. Front toss in and away · 5 min
    Let it travel, hit it where it is pitched
  2. Two-strike shortened swings · 5 min
    Wider stance, contact first
  3. Pitch call-outs with a partner · 4 min
    Name the speed out loud before it lands

Want the rest of the plan?

This sample is 3 of the 7 baseball plans SSTracker has for this group. In SSTracker every step is on the screen, your child logs the work, and you see it. No club needed: the family plan is $7.50 a month per player, or $12 a month for the whole household, and the first 14 days are free.

Get the full plan free for 14 days Coach or club director? Set up your team free Print a free week for another sport or age

The drills in this week

Dynamic Warm-Up

Ages 7 and up · 6 min

Get your body ready before practice or a game.

  1. Jog 1 minute, then high knees and butt kicks.
  2. Leg swings and arm circles.
  3. Walking lunges with a twist.
  4. Five easy jumps.

Coach's cue: Start easy, finish ready.

Safety for ages 14 and up

  • Plans for this age group use beginner, developing and advanced drills only. Advanced drills open from age 13 in the app.
  • Home plans use only drills for a room, garage or yard. Stop if anything hurts.

Before you start: baseball

  • Batting helmet whenever anyone pitches or tosses to you, and on the bases.
  • Catchers: helmet with mask, throat guard, chest protector, shin guards and a cup.
  • Follow Pitch Smart pitch counts: 50 a day at 7-8, 75 at 9-10, 85 at 11-12, 95 at 13-16, with rest days after.
  • Never pitch three days in a row, and do not catch on a day you pitch.
  • No curveballs or radar guns for young arms; at least 4 months a year with no throwing.
  • Slide feet first. Head-first slides are not allowed in Little League Major and below.
  • Stop if the elbow or shoulder hurts, even if the pitch count is low.
For every sport and age (7)
  • Head knock or concussion signs (headache, dizziness, confusion, feeling "off"): when in doubt, sit them out. See a doctor, and no return the same day.
  • Back to sport only with a doctor's written OK, after a step-by-step return. Every U.S. state has a youth concussion law.
  • Heat: drink water before, during and after. Take shade breaks, ease into hot weather over about two weeks, and stop if dizzy, sick or headachy.
  • Lightning: if you hear thunder or see lightning, go inside a building or a closed car. Wait 30 minutes after the last thunder (the 30-30 rule).
  • Pain is a stop sign, not something to push through. Stop and tell a grown-up; pain that lasts or comes back each session needs a doctor.
  • Water and rest are part of training: 1-2 rest days a week, plenty of sleep, a meal or snack before and after, and other sports welcome.
  • Know where the nearest AED (heart defibrillator) is, and who calls for help in an emergency.

The research behind these plans

Which drills are shown at which age, and the safety notes, follow the 29 sources below: national governing bodies, medical associations and studies on youth sport (last reviewed October 2026). Where no study gives an exact number, the plans use cautious defaults, and we change them as the research does.

Baseball: governing bodies, safety and development (9)
Youth athletic development and safety (20)

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