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

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

Pitcher: Balance Hold Game 12 minutes

Warm-up: easy jog, skips and arm circles · 2 min
Start slow and build up. Loosen up; nothing should hurt.
Balance Hold Game · 4 min
Be a statue at the top. 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.
Hopscotch Course · 4 min
Light and bouncy. Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.
Cool-down: walk and easy stretches · 2 min
Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 2

Pitcher: Hopscotch Course 12 minutes

Warm-up: easy jog, skips and arm circles · 2 min
Start slow and build up. Loosen up; nothing should hurt.
Hopscotch Course · 4 min
Light and bouncy. Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles 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.
Cool-down: walk and easy stretches · 2 min
Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Pitcher: 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.
Track the Ball to the Glove · 4 min
Eyes level, track it all the way. Safety: Always wear a helmet in the batter's box.
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

Balance Hold Game

Ages 7 and up · 6 min

Lift your knee and freeze like a statue to build the balance every good pitch starts with.

Stand on your back foot in your set position.
Lift your front knee to belt height.
Hold still for 3 seconds with your head over your back foot.
Do 10 holds on each side; no ball is thrown.

Coach's cue: Be a statue at the top.

Bring: glove

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.

Hopscotch Course

Ages 5 to 10 · 10 min

Classic hopscotch builds springy hops on one and two feet, plus balance and rhythm.

Draw a hopscotch grid.
Toss a marker into a square.
Hop and jump through the grid, skipping the square with the marker.
Play 10 turns, taking turns with a family member.

Coach's cue: Light and bouncy.

Bring: chalk or tape

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

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.

Track the Ball to the Glove

Ages 7 and up · 8 min

Stand in the box without swinging and follow the pitch all the way in.

Stand in your stance with a helmet on while a partner throws easy pitches.
Do not swing.
Follow the ball with your eyes until it reaches the catcher or net.
Say "ball" or "strike" on each of 20 pitches.

Coach's cue: Eyes level, track it all the way.

Bring: partner, catcher or net, helmet

Safety: Always wear a helmet in the batter's box.

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)