At-home baseball drills for 14 year olds and older: outfield

This is a free sample week of at-home baseball training for 14 year olds and older, for a outfield: 3 of the 7 plans SSTracker has for this group, each 15 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

Outfield: My Pitch Count Plan 15 minutes

Warm-up: easy jog, skips and arm circles · 3 min
Start slow and build up. Loosen up; nothing should hurt.
My Pitch Count Plan · 5 min
Rest is part of the plan. Safety: Follow Pitch Smart: plan at least 4 months a year with no throwing, and say something right away if your arm hurts.
Two-Ball Wall Toss · 5 min
Rhythm first. Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.
Cool-down: walk and easy stretches · 2 min
Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 2

Outfield: Two-Ball Wall Toss 15 minutes

Warm-up: easy jog, skips and arm circles · 3 min
Start slow and build up. Loosen up; nothing should hurt.
Two-Ball Wall Toss · 5 min
Rhythm first. Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.
Crow Hop Throws to a Target · 5 min
Gain ground through the throw. Safety: Warm up first and stop if your shoulder or elbow hurts. Follow your league throw limits.
Cool-down: walk and easy stretches · 2 min
Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Outfield: Crow Hop Throws to a Target 15 minutes

Warm-up: easy jog, skips and arm circles · 3 min
Start slow and build up. Loosen up; nothing should hurt.
Crow Hop Throws to a Target · 5 min
Gain ground through the throw. Safety: Warm up first and stop if your shoulder or elbow hurts. Follow your league throw limits.
Scoring From Second on a Single · 5 min
Eyes on the coach, inside corner. 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.

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

My Pitch Count Plan

Ages 14 and up · 10 min

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

Write each game and practice day for the next week.
Look up your age group's Pitch Smart daily limit and rest days.
Mark rest days, days you play another position, and no catching on pitching days.
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.

Two-Ball Wall Toss

Ages 13 and up · 10 min

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

Hold one ball in each hand facing a wall.
Throw with the right, then the left, catching each on the rebound.
Find a steady rhythm.
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.

Crow Hop Throws to a Target

Ages 14 and up · 12 min

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

Field a rolled ball moving toward your target.
Take a crow hop: hop off your back foot and step toward the target.
Throw on a low line with one hop to the target.
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.

Scoring From Second on a Single

Ages 14 and up · 12 min

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

Start at second as the ball is hit.
Bow out a step before third and look at your coach.
Hit the inside corner of third and score, or stop if the coach says hold.
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.

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)