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

This is a free sample week of at-home baseball training for 14 year olds and older, for a pitcher: 3 of the 7 plans SSTracker has for this group, each 13 to 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

Command over velocity 13 minutes

Arm circles and wrist flips · 3 min
Easy, get warm before you throw
Flat-ground throws to four corners, 25 at most · 7 min
Command first; stop at any pain; respect pitch limits and rest days
Finish in fielding position · 3 min
Land square, glove up, ready

Session 2

Pitcher: Spin Recognition Calls 15 minutes

Warm-up: easy jog, skips and arm circles · 3 min
Start slow and build up. Loosen up; nothing should hurt.
Spin Recognition Calls · 5 min
Read the spin, early. Safety: Use a soft training ball until catching with a glove is easy for you.
Gentle Hill Accelerations · 5 min
Drive the arms, eyes up the hill. 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

Pitcher: Gentle Hill Accelerations 15 minutes

Warm-up: easy jog, skips and arm circles · 3 min
Start slow and build up. Loosen up; nothing should hurt.
Gentle Hill Accelerations · 5 min
Drive the arms, eyes up the hill. Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.
Pickoff Move to First · 5 min
Step to the bag, quick and firm. Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits. Learn your league balk rules 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

Spin Recognition Calls

Ages 14 and up · 10 min

Read the spin of a ball early, the way you will read different pitches.

Mark a stripe on some balls along the seams.
Your partner flips them underhand with backspin or side spin from 20 feet.
Call the spin before it reaches you.
Do 30 flips and count your correct calls.

Coach's cue: Read the spin, early.

Bring: balls with marked seams, partner

Safety: Use a soft training ball until catching with a glove is easy for you.

Gentle Hill Accelerations

Ages 13 and up · 15 min

Short runs up a gentle grassy slope force a good lean and strong arm action. Walk down slowly to recover.

Find a gentle, even grassy slope.
Run up it for 8 to 10 seconds at strong effort.
Walk all the way back down; that is your rest.
Do 6 reps.

Coach's cue: Drive the arms, eyes up the hill.

Bring: gentle grassy slope

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Pickoff Move to First

Ages 14 and up · 12 min

Learn a quick, legal step-off move to keep the runner close.

Come set in the stretch and look at the runner.
Step directly toward first and throw chest-high to the first baseman.
Mix in a hold and a step-off so the runner cannot read you.
Make 10 throws; they count toward your daily throws.

Coach's cue: Step to the bag, quick and firm.

Bring: glove, baseballs, first baseman, base

Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits. Learn your league balk rules with a coach.

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)