Free drill library · Baseball

At-home baseball drills for 7 to 10 year olds

This is a free sample week of at-home baseball training for 7 to 10 year olds: 3 of the 7 plans SSTracker has for this group, each 12 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 7 to 10 year olds

Session 1

Alligator glove 12 minutes

  1. Rolled grounders from a parent · 5 min
    Glove down early, top hand closes like a mouth
  2. Side-to-side rolls · 4 min
    Shuffle to get in front, do not reach
  3. Soft pop-up catches · 3 min
    Two hands, catch it above your eyes

Session 2

Tee time 14 minutes

  1. Dry swings in front of a mirror · 3 min
    Balanced stance, finish tall
  2. Tee swings into a net or fence · 6 min
    Eyes on the back of the ball
  3. Hit to a target · 5 min
    Line drives, not pop-ups

Session 3

Fielding: Tightrope Line Walk 12 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Tightrope Line Walk · 4 min
    Arms out, slow steps. Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.
  3. Thumb Tracking · 4 min
    Still head, busy eyes.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

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

Tightrope Line Walk

Ages 5 to 10 · 6 min

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.

Thumb Tracking

Ages 7 and up · 5 min

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.

Safety for ages 7 to 10

  • Plans for this age group use beginner 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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