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

This is a free sample week of at-home baseball training for 7 to 10 year olds, for a outfield: 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

Outfield: Two-Knee Throws 12 minutes

Warm-up: easy jog, skips and arm circles · 2 min
Start slow and build up. Loosen up; nothing should hurt.
Two-Knee Throws · 4 min
Point, reach up, finish down. Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits.
Tall Marching and Skipping · 4 min
Stand tall, knee up, toes up. Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. 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 2

Outfield: Thumb Tracking 12 minutes

Warm-up: easy jog, skips and arm circles · 2 min
Start slow and build up. Loosen up; nothing should hurt.
Thumb Tracking · 4 min
Still head, busy eyes.
Two-Knee Throws · 4 min
Point, reach up, finish down. Safety: Warm up first, count your throws 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: Four-Seam Grip Finder 12 minutes

Warm-up: easy jog, skips and arm circles · 2 min
Start slow and build up. Loosen up; nothing should hurt.
Four-Seam Grip Finder · 4 min
Feel the seams, not your eyes. Safety: Toss the ball only a little way up, away from your face.
Lead-Off and Return · 4 min
Stay low and balanced, ready both ways. Safety: Never dive head first back to the base. Practice feet-first slides only on grass or soft dirt, with a coach.
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

Two-Knee Throws

Ages 7 and up · 8 min

Kneel on both knees to practice a clean arm path without worrying about your feet.

Kneel facing your partner 20 feet away, chest turned slightly to the side.
Take the ball out of your glove, point your glove at your partner and bring your arm up.
Throw and finish with your hand down by your opposite knee.
Make 15 throws.

Coach's cue: Point, reach up, finish down.

Bring: glove, soft ball, partner

Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits.

Tall Marching and Skipping

Ages 6 to 10 · 6 min

March and then skip with tall posture and quick arms. These are the building blocks of good running form.

March 10 steps lifting each knee to hip height, arms swinging from the shoulder.
Now skip the same distance, staying tall.
Try a quiet skip and then a high, bouncy skip.
Repeat 4 times each way.

Coach's cue: Stand tall, knee up, toes up.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Thumb Tracking

Ages 7 and up · 5 min

Move your eyes, not your head, to follow a target like you track a pitch.

Hold your thumb out at arm's length.
Move it slowly in big circles and lines while your head stays still.
Bring it toward your nose and back out.
Do 10 slow paths.

Coach's cue: Still head, busy eyes.

Four-Seam Grip Finder

Ages 7 and up · 6 min

Find the four-seam grip without looking so every throw flies straight.

Toss the ball a little in the air to yourself.
Catch it and turn it until your two fingers cross the wide seams.
Try to do it in under 2 seconds without looking.
Do 30 catches and grips.

Coach's cue: Feel the seams, not your eyes.

Bring: baseball

Safety: Toss the ball only a little way up, away from your face.

Lead-Off and Return

Ages 7 and up · 8 min

Practice a balanced lead and a quick return to the base.

Take the lead your league allows (or a starting stance on the base).
On a clap, step back to the base standing up, or slide back feet first.
Reset and repeat.
Do 12 reps.

Coach's cue: Stay low and balanced, ready both ways.

Bring: base

Safety: Never dive head first back to the base. Practice feet-first slides only on grass or soft dirt, with a coach.

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)