At-home baseball drills for 11 to 13 year olds: infield

This is a free sample week of at-home baseball training for 11 to 13 year olds, for a infield: 3 of the 7 plans SSTracker has for this group, each 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 11 to 13 year olds

Session 1

Quick hands, quick feet 14 minutes

Short-hop scoops off a wall · 5 min
Glove out front, give with the ball
Forehand and backhand rolls · 4 min
Get your feet there first
Field and throw to a target · 5 min
Feet point at the target before you throw

Session 2

Infield: Field and Shuffle Throw 14 minutes

Warm-up: easy jog, skips and arm circles · 2 min
Start slow and build up. Loosen up; nothing should hurt.
Field and Shuffle Throw · 5 min
Field, shuffle, throw through the target. Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits.
Lean-and-Go Starts · 5 min
Lean from the ankles, punch the knees. Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.
Cool-down: walk and easy stretches · 2 min
Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Infield: Flat-Ground Fastball Command 14 minutes

Warm-up: easy jog, skips and arm circles · 2 min
Start slow and build up. Loosen up; nothing should hurt.
Flat-Ground Fastball Command · 5 min
Eyes on the mitt, finish to it. 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.
Lean-and-Go Starts · 5 min
Lean from the ankles, punch the knees. Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.
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

Field and Shuffle Throw

Ages 11 and up · 12 min

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

Your partner rolls a firm ground ball.
Field it, then take two shuffle steps toward your target.
Throw to your partner's chest.
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.

Lean-and-Go Starts

Ages 10 to 14 · 10 min

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

Stand tall with feet together at a cone.
Lean forward from the ankles, body straight.
When you start to tip, drive out with short, powerful steps for 10 yards.
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.

Flat-Ground Fastball Command

Ages 11 and up · 12 min

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

Warm up with easy catch first.
From 40 to 46 feet, throw 10 fastballs to the glove side and 10 to the arm side.
Count how many hit the side you aimed for.
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.

Safety for ages 11 to 13

Plans for this age group use beginner and developing 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)