At-home baseball drills for 7 to 10 year olds: infield

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

Infield: Overarm Target Throw 12 minutes

Warm-up: easy jog, skips and arm circles · 2 min
Start slow and build up. Loosen up; nothing should hurt.
Overarm Target Throw · 4 min
Point, step, throw. Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.
Red Light, Green Light Starts · 4 min
Lean and go, stop low. 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.
Cool-down: walk and easy stretches · 2 min
Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 2

Infield: Throwing Progression 12 minutes

Warm-up: easy jog, skips and arm circles · 2 min
Start slow and build up. Loosen up; nothing should hurt.
Throwing Progression · 4 min
Point your front shoulder, finish across your body. Safety: Warm up first and stop if your shoulder or elbow hurts. Follow your league throw limits.
Red Light, Green Light Starts · 4 min
Lean and go, stop low. 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.
Cool-down: walk and easy stretches · 2 min
Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Infield: Wall Rebound Grounders 12 minutes

Warm-up: easy jog, skips and arm circles · 2 min
Start slow and build up. Loosen up; nothing should hurt.
Wall Rebound Grounders · 4 min
Glove down early, two hands. Safety: Use a soft ball and a clear wall with nothing breakable nearby.
Follow the Leader Jog · 4 min
Keep moving, have fun. Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.
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

Overarm Target Throw

Ages 6 to 10 · 8 min

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

Stand side-on to a target 4 to 6 steps away.
Point your free hand at the target.
Step with the opposite foot and throw overarm.
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.

Red Light, Green Light Starts

Ages 7 and up · 6 min

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

Line up at one cone with the finish 15 yards away.
On "green light" sprint; on "red light" stop and freeze.
Start again on the next "green light".
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.

Throwing Progression

Ages 7 and up · 10 min

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

Grip the ball across the seams with two fingers and a thumb.
Step toward your partner and throw to their chest from 30 feet.
Back up 10 feet each round while you stay accurate.
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.

Wall Rebound Grounders

Ages 7 and up · 10 min

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

Stand 15 feet from a wall.
Throw the ball low so it bounces back along the ground.
Get low and field it in front with two hands.
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.

Follow the Leader Jog

Ages 5 to 10 · 10 min

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

Pick a leader; everyone follows in a line.
The leader changes the movement every 30 seconds.
Swap leaders every 2 minutes.
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.

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)