189 softball drills written for young players, grouped by skill, each with the steps, a coach's cue, the space it needs and what to bring. Use them at home or at practice. In SSTracker a coach sends them as homework, players earn XP when they log them, and parents see the work.
Assign these with SSTracker, freeHit off a tee to groove a level, repeatable swing.
Coach's cue: See the ball, swing level.
Bring: bat, batting tee, softballs, net or fence
Safety: Check that nobody is within two bat lengths before every swing.
Swing without a ball while watching your own stance, load and finish.
Coach's cue: Head still, hips before hands.
Bring: bat, mirror or window
Safety: Make sure nobody is within two bat lengths.
Set a relaxed grip and a balanced stance you can repeat every time you step into the box.
Coach's cue: Fingers, not palms. Both eyes forward.
Bring: bat, mirror or window
Safety: Check that nobody is within two bat lengths before every swing.
A parent or friend flips light plastic balls from the side so you can hit at home safely.
Coach's cue: See it, swing through it.
Bring: bat, plastic balls, partner
Safety: Use plastic balls only and keep the tosser out of the swing path.
Aim your hits at colored cones placed around the field.
Coach's cue: Hear the color, hit the color.
Bring: bat, batting tee, softballs, 3 colored cones
Safety: Check that nobody is within two bat lengths before every swing.
Climb a ladder of catching challenges: toss to yourself, clap then catch, spin then catch.
Coach's cue: Watch it into your hands.
Bring: soft ball or beanbag
Learn to skip and gallop, two of the basic movement skills, with fun patterns along a path.
Coach's cue: Step-hop, step-hop.
Bring: open space
Kick a ball at targets from a short distance, using both feet. Builds eye-foot coordination.
Coach's cue: Plant foot next to the ball.
Bring: ball, boxes or cones as targets
Keep a balloon off the floor using hands, knees, head or feet. Great indoors on a rainy day.
Coach's cue: Light taps, watch it.
Bring: balloon
Safety: Clear the space of furniture with sharp corners.
Throw overarm at a target, stepping with the opposite foot. A basic movement skill every child should learn.
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.
A warm-up for young children that builds landing, balance and body control through a follow-the-coach game. Do it before every practice.
Coach's cue: Soft landings, strong stops.
Bring: cones
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.
Hit tosses from the front to work on timing and contact.
Coach's cue: Quiet hands, quick bat.
Bring: partner, bat, softballs, net, protective screen
Safety: Wear a helmet with a face guard when anyone tosses or pitches to you. Your partner must stay behind a protective screen.
Learn to bunt soft and place the ball.
Coach's cue: Soft hands. Catch the ball with the bat.
Bring: bat, softballs, partner
Plan how you will hit in every count.
Coach's cue: Have a plan before you step in.
Bring: notebook
Learn the crossover steps of a left-side slap so you are moving toward first as you make contact.
Coach's cue: Step, cross, hands lead.
Bring: bat, batter's box or chalk
Safety: Check that nobody is within two bat lengths before every swing.
Show bunt late and push the ball past the pitcher or down the line while you start to run.
Coach's cue: Late show, soft ball, go.
Bring: bat, softballs, partner, helmet, 2 cones
Safety: Keep your top-hand fingers behind the bat, wear a helmet and have your partner throw easy.
Turn fast on an inside pitch and keep your hands in close so you do not get jammed.
Coach's cue: Turn fast, hands in.
Bring: bat, batting tee, softballs, net
Safety: Check that nobody is within two bat lengths before every swing.
Send the ball to the right side to move a runner from second to third.
Coach's cue: Let it travel, right side.
Bring: bat, softballs, partner, protective screen, net
Safety: Wear a helmet with a face guard. The person tossing or pitching stays fully behind a protective screen.
Quick foot patterns through a ladder on the ground: two in, in-out, side steps.
Coach's cue: Right first, then fast.
Bring: agility ladder or chalk ladder
Throw a ball at a wall and catch it on the rebound with one hand, then the other.
Coach's cue: Soft hands, give with the ball.
Bring: bouncy ball, wall
Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.
Touch opposite hand to opposite knee and foot in a rhythm. Builds left-right coordination.
Coach's cue: Smooth rhythm, opposite sides.
Bring: none
Learn new skipping-rope footwork: side-to-side, boxer step, one foot, high knees.
Coach's cue: Wrists turn the rope.
Bring: skipping rope
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.
An injury-prevention warm-up that trains knee control and landing. Done before every session, programs like this cut injuries.
Coach's cue: Knees over toes, every time.
Bring: cones
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.
Train your swing path against pitches at the top and bottom of the zone.
Coach's cue: Stay tall on the high one, bend your knees on the low one.
Bring: bat, batting tee, balls, net
Let the ball travel deeper and drive it to the opposite field on purpose.
Coach's cue: Let it travel, hands inside the ball.
Bring: bat, batting tee, balls, net
Add a firm, short swing to your slap footwork so infielders cannot just play in.
Coach's cue: Same feet, firm hands.
Bring: bat, softballs, partner, protective screen, net
Safety: Wear a helmet with a face guard. The person tossing or pitching stays fully behind a protective screen.
Learn to spot a pitch that starts in the zone and climbs above your hands, and let it go.
Coach's cue: Above the hands, let it go.
Bring: bat, softballs, coach, L-screen, helmet, catcher or net
Safety: Wear a helmet with a face guard. The person tossing or pitching stays fully behind a protective screen.
Shorten up and protect the plate when you are one strike from being out.
Coach's cue: Short swing, battle.
Bring: bat, softballs, partner, protective screen, net
Safety: Wear a helmet with a face guard. The person tossing or pitching stays fully behind a protective screen.
Take full at-bats with a count against a coach throwing from behind a screen.
Coach's cue: One pitch at a time.
Bring: bat, softballs, coach, L-screen, helmet, catcher or net
Safety: Wear a helmet with a face guard. The person tossing or pitching stays fully behind a protective screen.
Catch a ball that bounces in odd directions. Trains fast hands and eyes.
Coach's cue: Ready hands, quick feet.
Bring: reaction ball or bumpy ball, wall
Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.
Throw and catch two balls against a wall in rhythm. Hard on the brain, great for coordination.
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.
Run a footwork pattern while a partner tosses you a ball to catch and return. Feet and hands working together.
Coach's cue: Feet keep going.
Bring: agility ladder, ball, partner
Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.
Move sideways crossing feet in front and behind with hip turn. Builds rhythm and hip control.
Coach's cue: Hips turn, shoulders square.
Bring: cones
Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
Learn a smooth windmill motion with good mechanics.
Coach's cue: Smooth circle, snap at the hip.
Bring: glove, softball, partner or net
Safety: Warm up your shoulder first. Count every pitch, practice included, and these 30 count toward today's total; follow your league limits, play another position on rest days, and stop if your shoulder, elbow or back hurts.
Learn the wrist snap that gives a pitch its speed and spin.
Coach's cue: Loose arm, fast wrist.
Bring: softball, partner or wall
Safety: Warm up first and stop if your wrist, elbow or shoulder hurts.
Walk through the windmill circle slowly so your arm learns the path before you add speed.
Coach's cue: Big circle, brush the hip.
Bring: softball
Safety: Count every pitch, bullpen and practice included. Sports-medicine guidance for windmill pitchers suggests about 50 pitches a game at ages 8-10, 65 at 10-12 and 80 at 13-14; follow your league limits, rest after a big outing, play another position on rest days, and stop if your shoulder, elbow or back hurts.
Step along a straight line so your pitches go straight at the target.
Coach's cue: Land on the line.
Bring: softball, glove, chalk or rope, partner or net
Safety: Count every pitch, bullpen and practice included. Sports-medicine guidance for windmill pitchers suggests about 50 pitches a game at ages 8-10, 65 at 10-12 and 80 at 13-14; follow your league limits, rest after a big outing, play another position on rest days, and stop if your shoulder, elbow or back hurts.
Pitch into a big target and try to beat your own score.
Coach's cue: See the target, finish to it.
Bring: softballs, bucket or target, glove
Safety: Count every pitch, bullpen and practice included. Sports-medicine guidance for windmill pitchers suggests about 50 pitches a game at ages 8-10, 65 at 10-12 and 80 at 13-14; follow your league limits, rest after a big outing, play another position on rest days, and stop if your shoulder, elbow or back hurts.
Make the windmill arm circle slowly with no ball, step and freeze, to learn a smooth, safe arm path.
Coach's cue: Big, smooth circle, brush the hip.
Bring: none
Safety: No ball and no throw indoors, so nothing here counts toward your Pitch Smart limits. Stop if your shoulder or elbow hurts.
Start from the top of the arm circle to groove the downswing and release.
Coach's cue: Brush your hip, finish to the target.
Bring: softball, glove, partner or net
Safety: Count every pitch, practice included; these count toward today's total. Follow your league limits (about 50 a game at ages 8-10, 65 at 10-12, 80 at 13-14), rest after a big outing, play another position on rest days, and stop if your shoulder, elbow or back hurts.
Hit each corner of the strike zone on purpose to build command.
Coach's cue: Pick the spot, then commit.
Bring: softball, glove, catcher or target with 4 zones
Safety: Count every pitch, practice included; these count toward today's total. Follow your league limits (about 50 a game at ages 8-10, 65 at 10-12, 80 at 13-14), rest after a big outing, play another position on rest days, and stop if your shoulder, elbow or back hurts.
Push off the pitching rubber with power and drag your back foot to stay balanced.
Coach's cue: Push, stride, drag.
Bring: softball, glove, catcher or net
Safety: Count every pitch, bullpen and practice included. Sports-medicine guidance for windmill pitchers suggests about 50 pitches a game at ages 8-10, 65 at 10-12 and 80 at 13-14; follow your league limits, rest after a big outing, play another position on rest days, and stop if your shoulder, elbow or back hurts.
Throw fastballs to the inside and outside corners on purpose.
Coach's cue: Eyes on the mitt.
Bring: softballs, glove, catcher
Safety: Count every pitch, bullpen and practice included. Sports-medicine guidance for windmill pitchers suggests about 50 pitches a game at ages 8-10, 65 at 10-12 and 80 at 13-14; follow your league limits, rest after a big outing, play another position on rest days, and stop if your shoulder, elbow or back hurts.
Keep a simple log of every pitch you throw so you know when to rest.
Coach's cue: Count it, rest it.
Bring: notebook or app, calendar
Safety: Count every pitch, bullpen and practice included. Sports-medicine guidance for windmill pitchers suggests about 50 pitches a game at ages 8-10, 65 at 10-12 and 80 at 13-14; follow your league limits, rest after a big outing, play another position on rest days, and stop if your shoulder, elbow or back hurts.
Throw a slower pitch with the same arm speed so hitters cannot tell the difference.
Coach's cue: Same arm, slower ball.
Bring: softball, glove, catcher or net
Safety: Count every pitch, practice included; these count toward today's total. Follow your league limits (about 50 a game at ages 8-10, 65 at 10-12, 80 at 13-14), rest after a big outing, play another position on rest days, and stop if your shoulder, elbow or back hurts.
Pitch to imaginary batters with real counts to practice thinking under pressure.
Coach's cue: One pitch at a time, win the count.
Bring: softball, glove, catcher
Safety: Count every pitch, practice included; these count toward today's total. Follow your league limits (about 50 a game at ages 8-10, 65 at 10-12, 80 at 13-14), rest after a big outing, play another position on rest days, and stop if your shoulder, elbow or back hurts.
Learn the forward spin of a drop ball with a pitching coach.
Coach's cue: Snap over the top.
Bring: softballs, glove, catcher, pitching coach
Safety: Count every pitch, bullpen and practice included. Sports-medicine guidance for windmill pitchers suggests about 50 pitches a game at ages 8-10, 65 at 10-12 and 80 at 13-14; follow your league limits, rest after a big outing, play another position on rest days, and stop if your shoulder, elbow or back hurts. Learn new spin pitches only with a pitching coach, once your fastball and change-up are under control.
Learn the backspin of a rise ball with a pitching coach after you turn 13.
Coach's cue: Spin first, speed later.
Bring: softballs, glove, catcher, pitching coach
Safety: For ages 13 and up only. Count every pitch, bullpen and practice included. Sports-medicine guidance for windmill pitchers suggests about 50 pitches a game at ages 8-10, 65 at 10-12 and 80 at 13-14; follow your league limits, rest after a big outing, play another position on rest days, and stop if your shoulder, elbow or back hurts. Learn new spin pitches only with a pitching coach, once your fastball and change-up are under control.
Plan how you will pitch to a batter, then throw it.
Coach's cue: Plan the pitch, trust it.
Bring: softballs, glove, catcher, notebook
Safety: Count every pitch, bullpen and practice included. Sports-medicine guidance for windmill pitchers suggests about 50 pitches a game at ages 8-10, 65 at 10-12 and 80 at 13-14; follow your league limits, rest after a big outing, play another position on rest days, and stop if your shoulder, elbow or back hurts.
A short, steady warm-up that gets you ready without using up your arm.
Coach's cue: Ready, not tired.
Bring: softballs, glove, catcher, light band
Safety: Count every pitch, bullpen and practice included. Sports-medicine guidance for windmill pitchers suggests about 50 pitches a game at ages 8-10, 65 at 10-12 and 80 at 13-14; follow your league limits, rest after a big outing, play another position on rest days, and stop if your shoulder, elbow or back hurts.
Field ground balls with a low body and two soft hands.
Coach's cue: Butt down, glove down, watch it into the glove.
Bring: glove, softball, partner
Field slow rollers with bare hands to learn soft hands and getting low.
Coach's cue: Hands out front, give with the ball.
Bring: ball, partner
Safety: Use a soft training ball for barehand work.
Get into your ready position as the pitch is thrown, then shuffle to the ball.
Coach's cue: Hop, ready, shuffle.
Bring: glove, soft ball, partner
Safety: Use a soft training ball until catching with a glove is easy for you.
Catch high tosses above your eyes with two hands and call for the ball.
Coach's cue: Call it, glove above your eyes.
Bring: glove, soft ball, partner
Safety: Use a soft training ball until catching with a glove is easy for you.
Practice ground balls by yourself off a wall.
Coach's cue: Glove down early.
Bring: glove, rubber or soft ball, wall
Safety: Use a soft ball and a clear wall with nothing breakable nearby.
Face a partner and copy every move they make: side steps, hops, crouches. Teaches watching and reacting.
Coach's cue: Eyes on the belly button, quick feet.
Bring: partner
Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
A grown-up calls a color and you run to touch that cone and back to the middle. Fun reaction and turning practice.
Coach's cue: Ready feet, go on the call.
Bring: four cones of different colors
Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
Weave in and out of markers set in a zigzag, getting low to turn around each one.
Coach's cue: Get low to turn.
Bring: 6 cones or shoes
Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
Move around the yard in different ways and freeze on a signal in a strong, balanced stop.
Coach's cue: Brakes on, knees bent.
Bring: open space, music (optional)
Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
Stand on one leg like a flamingo and count how long you can stay steady. Try the other leg too.
Coach's cue: Eyes on one spot.
Bring: none
Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.
Walk along a line on the ground like a tightrope walker: forward, backward and on tiptoes.
Coach's cue: Arms out, slow steps.
Bring: rope, tape or chalk line
Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.
Dance to music and freeze in a balance pose when it stops, sometimes on one foot.
Coach's cue: Freeze like stone.
Bring: music
Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.
Step across a path of cushions on the floor without stepping off. Wobbly ground trains the ankles.
Coach's cue: Soft knees, steady steps.
Bring: cushions or pillows
Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.
Know where the ball goes before it is hit.
Coach's cue: Know your play before the pitch.
Bring: notebook
Field balls hit to either side without moving your feet first.
Coach's cue: Glove out front, pick through it.
Bring: glove, ball, partner
Learn a steady catcher's squat and catch each pitch quietly in the strike zone.
Coach's cue: Relaxed mitt, stick it.
Bring: catcher's mitt, full catcher's gear, softballs, partner
Safety: Wear full catcher's gear (helmet with mask, throat guard, chest protector and shin guards, plus a cup for boys) whenever a ball is thrown to you. A chest protector that meets NOCSAE ND200 is recommended.
Use a firm underhand flip for short feeds to the player covering second.
Coach's cue: Show it, flip it, follow it.
Bring: glove, softball, partner, base
Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits.
Pick throws out of the dirt at first base by reaching forward to the short hop.
Coach's cue: Reach forward, scoop up.
Bring: glove, softballs, partner, base
Safety: Your partner throws easy; you can start with soft balls.
Infielders learn how to read and defend a left-side slapper.
Coach's cue: Read the hands, charge in.
Bring: gloves, softballs, coach, team
Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits. Infielders playing in wear a face guard.
Learn to slow down safely: jog or run to a line and stop within three steps in a low, balanced position.
Coach's cue: Hips back, knees over toes.
Bring: cones
Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
Side-shuffle a few steps, then turn the hips and cross over into a forward run. Practices smooth changes of movement.
Coach's cue: Hips turn first, feet follow.
Bring: cones
Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
Move around a small square using a different movement on each side: run forward, shuffle, backpedal, shuffle.
Coach's cue: Plant outside foot, stay low.
Bring: 4 cones
Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
A partner points left, right, forward or back and you move that way 3 yards and back. Trains reacting to what you see.
Coach's cue: See it, then go.
Bring: partner, cones
Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
Stand on one leg and reach the other foot out to the front, side and back, like the points of a star.
Coach's cue: Hips level, knee over toes.
Bring: tape or chalk
Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.
Hop forward on one leg and hold the landing for 3 seconds. Trains the knee control that protects ligaments.
Coach's cue: Stick it like glue.
Bring: soft ground
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.
Balance on one leg with your eyes closed. Without your eyes your ankles and inner ear do more work.
Coach's cue: Small ankle moves, still body.
Bring: wall nearby
Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.
Hold a side plank from the knees, then from the feet. Builds trunk control that keeps you steady.
Coach's cue: Straight line, breathe.
Bring: mat
Safety: Keep breathing and stop when your hips sag or your back aches.
Charge a slow roller, field it on the move and throw without stopping.
Coach's cue: Field it off the front foot, stay low through the throw.
Bring: glove, ball, partner
Safety: Warm up first and stop if your shoulder or elbow hurts. Follow your league throw limits. In softball, a fielder's face mask is recommended when you charge.
Practice the short, firm feed and quick pivot that turns two outs.
Coach's cue: Show the ball early, feed firm to the chest.
Bring: glove, ball, 2 partners, base
Safety: Warm up first and stop if your shoulder or elbow hurts. Follow your league throw limits.
Decide in an instant whether to charge a hop or back up and take it higher.
Coach's cue: Short hop or long hop, never the in-between hop.
Bring: glove, ball, partner
Drop to your knees and keep pitches in the dirt in front of you.
Coach's cue: Chin down, mitt down.
Bring: full catcher's gear, soft balls then softballs, partner
Safety: Wear full catcher's gear (helmet with mask, throat guard, chest protector and shin guards, plus a cup for boys) whenever a ball is thrown to you. A chest protector that meets NOCSAE ND200 is recommended.
Every fielder learns where to go when the batter shows bunt.
Coach's cue: Catcher calls it.
Bring: gloves, softballs, bases, team
Safety: Call loud on every ball so charging players do not collide. A fielder's face mask is recommended for the pitcher and corners.
Choose a team play when runners are on first and third and the runner on first steals.
Coach's cue: Know the play before the pitch.
Bring: gloves, softballs, bases, team
Safety: Runners slide feet first only; nobody blocks the base without the ball. A fielder's face mask is recommended for the pitcher and corners.
Field a ball to your backhand side, plant your feet and make a strong throw to first.
Coach's cue: Field out front, plant hard.
Bring: glove, softballs, partner
Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits.
Practice the 5-10-5 pattern with clean, low turns before ever timing it. Then time a few and beat only your own best.
Coach's cue: Low turn, push off the outside foot.
Bring: 3 cones, stopwatch
Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
Your partner moves toward one of several gates and you shadow them to arrive at the same gate. A partner game, not a contest.
Coach's cue: Watch the hips, not the head.
Bring: 8 cones, partner
Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
Practice sharp cuts at two angles with the knee in line over the foot. This is the movement most knee-injury programs teach.
Coach's cue: Knee over toes, never caving in.
Bring: cones
Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
Run, shuffle and backpedal around a T of cones. Builds clean movement in every direction.
Coach's cue: Stay square, quick feet.
Bring: 4 cones, stopwatch (optional)
Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
Balance on one leg while a partner tosses a ball to different sides. Catch and throw back without touching down.
Coach's cue: Stable leg, soft hands.
Bring: ball, partner
Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.
Hop on one leg forward, sideways and diagonally across a cross and freeze each landing.
Coach's cue: Land, freeze, then go.
Bring: tape cross on the floor
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.
Stand on one leg on a soft pad while a partner gives gentle nudges to the shoulders. Trains quick balance reactions.
Coach's cue: Absorb and recover.
Bring: partner, folded mat or pad
Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.
In a high plank, tap each shoulder with the opposite hand without letting the hips rock.
Coach's cue: Hips still as a table.
Bring: mat
Safety: Keep breathing and stop when your hips sag or your back aches.
A full injury-prevention warm-up for teens: jog, mobility, strength, landing and cutting in one 15-minute flow. Do it before every session.
Coach's cue: Every rep, knees over toes.
Bring: cones, mat
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.
Learn to run in a straight line through first base with good running form.
Coach's cue: Run through the bag, then slow down.
Bring: base or cone
Safety: Warm up first. Stop if a muscle feels tight.
Practice a balanced lead and a quick return to the base.
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.
In softball you can leave the base once the ball leaves the pitcher's hand; learn to time it.
Coach's cue: Watch the hand, push off.
Bring: base, 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.
React to a clap and sprint a short distance to build a quick first step.
Coach's cue: Hear it, go.
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.
Round first base on a hit and look for the ball before you decide to go on.
Coach's cue: Round it, find the ball.
Bring: bases or cones
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.
A chasing game for a sunny day: try to step on your partner's shadow while they run and dodge to keep it safe.
Coach's cue: Quick little steps, then go!
Bring: sunny yard or open space
Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.
A grown-up calls green and red: run fast on green and stop under control on red. Builds quick starts and safe stops.
Coach's cue: Fast feet, soft stops.
Bring: open space
Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.
Start a short run from lying, sitting or kneeling, the way an animal jumps up when it wakes. Race only your own clock.
Coach's cue: Pop up and push the ground away.
Bring: two cones or markers
Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.
March and then skip with tall posture and quick arms. These are the building blocks of good running form.
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.
Take turns leading a jog around the yard or park with skips, side steps and silly walks mixed in.
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.
A grown-up hides small treasures around the yard; run to find them and bring them back one at a time.
Coach's cue: One at a time, keep moving.
Bring: small objects to hide
Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.
Skip rope to a rhyme or song with breaks. Builds stamina, rhythm and springy feet.
Coach's cue: Small jumps, steady beat.
Bring: skipping rope
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.
A tag game where frozen players are freed by a teammate. Everyone keeps moving and helping.
Coach's cue: Help a friend, keep moving.
Bring: open space, 3 or more players
Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.
From a lead-off stance, take the first crossover step and freeze. The first two steps decide the race to the bag.
Coach's cue: Turn the hips, cross over, stay low.
Bring: tape
Safety: Land softly with knees over toes on a non-slip floor. Stop if your knees or ankles hurt.
Build first-step speed and run through first base.
Coach's cue: Explode out low, run through the bag.
Bring: cones or bases
Safety: Warm up first. Stop if a muscle feels tight.
Round second base with a tight turn so you lose as little speed as possible.
Coach's cue: Hit the inside corner and lean in.
Bring: 3 bases or cones
Safety: Warm up first. Stop if a muscle feels tight.
Learn a safe feet-first slide one step at a time.
Coach's cue: Make a 4, hands up.
Bring: grass, sliding shorts, coach
Safety: Slide feet first only, on grass or soft dirt, and only with a coach. Never slide head first.
Use a rocking start on the base to get moving fast when the pitch is released.
Coach's cue: Rock back, launch on release.
Bring: base, 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.
Bunt the ball, then sprint through first and time it against your own best.
Coach's cue: Bunt, drop, go.
Bring: bat, softballs, partner, base, stopwatch
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. Drop the bat, never throw it.
Learn the leaning body position of a fast start by driving your knees while leaning into a wall.
Coach's cue: Straight line, push the ground back.
Bring: wall
Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.
Stand tall, lean forward until you must step, and turn that fall into a quick 10-yard acceleration.
Coach's cue: Lean from the ankles, punch the knees.
Bring: cones
Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.
The A-skip trains the knee drive and foot strike of fast running in a slower, controlled rhythm.
Coach's cue: Up, down, under the hip.
Bring: cones
Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.
Build smoothly from a jog to fast running over 40 yards, staying relaxed. Teaches speed without straining.
Coach's cue: Fast and loose, not tight and hard.
Bring: cones
Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.
Run steadily at a pace where you can still talk in sentences. This is how an aerobic base is built.
Coach's cue: If you can talk, the pace is right.
Bring: safe route or field
Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.
Run around a cone circuit for 30 seconds, then walk for 30. Builds fitness in short, manageable bursts.
Coach's cue: Steady effort, easy walk.
Bring: cones
Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.
Mix easy jogging with short faster bits whenever you choose, like to the next tree. Fitness through play.
Coach's cue: Pick a tree, go, then recover.
Bring: park or field
Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.
Build stamina with a different activity: a steady bike ride or swim. Gives the legs a break from pounding.
Coach's cue: Steady and enjoyable.
Bring: bike and helmet, or pool with a lifeguard
Safety: Wear a helmet on a bike. Swim only where a lifeguard or adult is watching. Stop if you feel unwell.
React to a visual cue and explode into your first three steps.
Coach's cue: Crossover step, stay low for three steps.
Bring: base, partner
Safety: Warm up first. Stop if a muscle feels tight.
Time your sprint from home to first and try to beat your own best.
Coach's cue: Every run at full effort, full rest between.
Bring: bases or cones, stopwatch
Safety: Warm up first. Stop if a muscle feels tight.
Steal on the catcher's throw back to the pitcher when the defense relaxes.
Coach's cue: Read the relax, then go.
Bring: bases, catcher, 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.
Decide whether to take an extra base from where the outfielder fields the ball.
Coach's cue: Glance and decide.
Bring: bases, gloves, softballs, 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.
Drive against light resistance, then sprint free to train your first three steps.
Coach's cue: Low and long.
Bring: towel, 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. The partner pulls lightly and lets go smoothly.
Run all four bases with tight turns and time it against your own best.
Coach's cue: Tight turns, keep going.
Bring: bases, stopwatch, 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.
From a split standing stance, accelerate hard for 10 to 20 yards with full rest. Short, sharp and high quality.
Coach's cue: Push, push, rise.
Bring: cones, stopwatch (optional)
Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.
Build up over 20 yards, then hold your top speed through a 20-yard timed zone. Measures and trains top-end sprint speed.
Coach's cue: Tall hips, quick feet, relaxed face.
Bring: cones, stopwatch
Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.
A partner holds a band around your waist with light tension while you accelerate for 10 yards. Teaches a strong forward lean.
Coach's cue: Lean in, punch the knees.
Bring: long resistance band or belt, partner
Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.
Short runs up a gentle grassy slope force a good lean and strong arm action. Walk down slowly to recover.
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.
Run at a comfortably hard pace for 3 to 5 minutes at a time with easy jogs between. Raises how long you can work hard.
Coach's cue: Comfortably hard, not all out.
Bring: field or track
Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.
Short, strong runs with equal rest, like the stop-start effort of most games.
Coach's cue: Same pace every rep.
Bring: field or track, stopwatch
Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.
Move through six body-weight stations for 40 seconds each: squats, step-ups, push-ups, shuffles, plank, skips.
Coach's cue: Good form while tired.
Bring: cones, mat
Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.
A longer, gentle run, hike or ride once a week. Easy days build stamina and help recovery.
Coach's cue: Easy means easy.
Bring: safe route
Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.
Feel how power comes from the ground and hips before the arms move.
Coach's cue: Squash the bug with your back foot.
A simple explosive push that builds upper-body power for beginners.
Coach's cue: Fast hands, strong legs under you.
Bring: soft or light ball, wall
Safety: Use a light ball you can control.
Toss a light ball up and over your head with two hands to feel the push from your legs.
Coach's cue: Legs first, arms last.
Bring: light ball, open space
Safety: Use your body weight or a light ball only. Good form matters more than more reps. Toss it in an open space with nobody behind you.
Squat low and jump high reaching for the sky to build springy legs.
Coach's cue: Low, high, soft.
Bring: open grass
Safety: Land softly on two feet on a non-slip surface. Stop if your knees or ankles hurt.
An animal-move game that builds whole-body strength and power.
Coach's cue: Flat back, soft landings.
Bring: open grass
Safety: Land softly on two feet on a non-slip surface. Stop if your knees or ankles hurt.
Pretend lines or towels are puddles and jump over them with two feet, landing quietly like a cat.
Coach's cue: Swing the arms, land like a cat.
Bring: chalk, rope or towels
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.
Classic hopscotch builds springy hops on one and two feet, plus balance and rhythm.
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.
Jump forward and freeze on landing like a statue. The first step of every jumping skill is a safe landing.
Coach's cue: Quiet feet, frozen statue.
Bring: soft ground
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.
Push a big soft ball from your chest to a partner or wall as hard as you can. Teaches using legs and arms together.
Coach's cue: Legs, then arms, push!
Bring: large soft ball or beach ball, partner or wall
Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.
Crawl like a bear on hands and feet along a trail. Builds arm, shoulder and tummy strength through play.
Coach's cue: Flat back like a table.
Bring: open space
Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.
Walk like a crab, tummy up, on hands and feet. Builds strong shoulders and hips.
Coach's cue: Hips high like a crab.
Bring: open space
Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.
Push-ups against a wall teach the right shape before ever going to the floor.
Coach's cue: Straight like a board.
Bring: wall
Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.
Sit down to a chair slowly and stand up without using your hands. The first step of a good squat.
Coach's cue: Slow down, fast up.
Bring: sturdy chair or bench
Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.
Build rotational power for hitting and throwing.
Coach's cue: Power starts from the ground, hips lead.
Bring: light medicine ball or soft ball, wall
Safety: Use a light ball and keep good form.
Stretch the big muscles of the trunk by letting the hips start before the shoulders.
Coach's cue: Hips go, shoulders wait, then fire.
Bring: bat
Safety: Move smoothly; this is not a strength test.
Build strong, balanced legs for your stride, your sprint and your pitch.
Coach's cue: Tall chest, knee up, still.
Bring: open space
Safety: Use your body weight or a light ball only. Good form matters more than more reps.
Lift a soft ball overhead and slam it down hard to build power through your trunk.
Coach's cue: Tall, then crunch and slam.
Bring: soft slam ball or light ball
Safety: Use your body weight or a light ball only. Good form matters more than more reps. Use a soft ball that does not bounce back into your face.
Strengthen your drive leg and balance so your power has a stable base.
Coach's cue: Steady hips, soft knee.
Safety: Use your body weight or a light ball only. Good form matters more than more reps.
Rise onto your toes with arms up, then snap down into a quick athletic landing. The safest way to learn to absorb force.
Coach's cue: Snap and stick, quiet feet.
Bring: soft ground
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.
Jump forward as far as you can with control and hold the landing. Distance only counts if you stick it.
Coach's cue: Swing, jump, stick.
Bring: soft ground, tape measure (optional)
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.
Small, quick, springy hops using stiff ankles. Builds the bounce in running and jumping.
Coach's cue: Hot ground, quick bounce.
Bring: soft ground or mat
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.
Throw a light weighted ball from your chest into a wall with a step. Builds whole-body power safely.
Coach's cue: Step and push through the wall.
Bring: light ball of 1 to 2 kg (2 to 4 lb), solid wall
Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.
Learn the body-weight squat with heels down, knees over toes and chest up. The base of lower-body strength.
Coach's cue: Knees follow the toes.
Bring: none
Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.
Hold a stick along your back and learn to bend from the hips with a flat back. This is the shape of every safe lift from the floor.
Coach's cue: Hips back, stick stays on.
Bring: broomstick or dowel
Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.
With one foot forward and one back, lower straight down and up. Builds single-leg strength and knee control.
Coach's cue: Straight down, straight up.
Bring: none
Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.
Push-ups with hands on a bench, moving lower as you get stronger, until floor push-ups are clean.
Coach's cue: Body like a plank, elbows in.
Bring: bench, step or sturdy table
Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.
Throw a light ball up and forward from a squat to train total-body explosiveness.
Coach's cue: Legs first, arms last.
Bring: light medicine ball, open space
Safety: Use a light ball and a clear, open space.
Jump forward as far as you can and hold the landing to build power you can control.
Coach's cue: Land quiet, knees over toes.
Bring: flat surface
Safety: Land on a non-slip surface. Stop if your knees hurt.
Bound sideways, stick the landing, then sprint, the way you push off in fielding and running.
Coach's cue: Stick, then go.
Bring: cones, open grass
Safety: Land softly on two feet on a non-slip surface. Stop if your knees or ankles hurt.
Three kinds of rotational tosses that build power for hitting and throwing.
Coach's cue: Hips turn first.
Bring: light medicine ball, wall
Safety: Use your body weight or a light ball only. Good form matters more than more reps.
A body-weight circuit that builds strength for a teen player without heavy loads.
Coach's cue: Quality first.
Bring: mat
Safety: Body weight only; no adult barbell loads. Stop if anything hurts.
Jump onto a low, solid box and land softly, then step down. Trains power with low landing force.
Coach's cue: Land quiet, step down.
Bring: low, stable box or step (30 cm or lower)
Safety: Only with a coach watching. Use a low, steady box that will not slide; step down, never jump down. Stop if anything hurts.
Push off one leg sideways and land on the other, holding the landing. Builds side-to-side power and knee control.
Coach's cue: Push wide, land still.
Bring: soft ground
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.
Turn and throw a light ball sideways into a wall. Trains power that starts in the legs and passes through the trunk.
Coach's cue: Hips turn, arms follow.
Bring: light ball of 1 to 3 kg (2 to 6 lb), solid wall
Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.
Hop over a line of low hurdles with quick, springy contacts. Only once landings are solid.
Coach's cue: Off the ground fast.
Bring: 4 to 6 low mini hurdles or rolled towels (15 cm)
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.
Hold a light weight at your chest and squat with perfect form. Load is added only when every rep looks the same.
Coach's cue: Chest proud, knees out.
Bring: light dumbbell or kettlebell
Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.
Hinge forward on one leg while the other reaches back. Builds hamstring and hip strength plus balance.
Coach's cue: Hips square, long line.
Bring: light dumbbell (optional)
Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.
A split squat with the back foot on a bench. Strong single-leg work that needs little load.
Coach's cue: Front heel heavy.
Bring: bench or step, light dumbbells (optional)
Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.
Pair a push with a pull: floor push-ups then band rows, so the front and back of the shoulders grow together.
Coach's cue: Push tall, pull shoulders back.
Bring: resistance band, sturdy anchor
Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.
Kneel with a partner holding your ankles and lower forward slowly. One of the best moves to protect the backs of the legs.
Coach's cue: Slow and straight.
Bring: partner, mat
Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.
Keep your shoulder strong and healthy with easy band work.
Coach's cue: Slow and controlled. Light band.
Bring: resistance band
Isolate your arm path and wrist snap by throwing from one knee.
Coach's cue: Elbow up, snap down.
Bring: glove, ball, partner
Safety: Warm up first and stop if your shoulder or elbow hurts. Follow your league throw limits.
Sit with your legs crossed and throw to learn a smooth arm path from the top.
Coach's cue: Point, up, finish.
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.
Step toward a chest-high target as you throw so aim comes before speed.
Coach's cue: Step at it, throw to it.
Bring: glove, soft balls, target on a fence
Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits.
Hold the ball in a C shape and lift your elbow to shoulder height before you throw.
Coach's cue: Make a C, elbow up.
Bring: softball, partner
Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits.
Stretch out your throwing distance gradually to build arm strength.
Coach's cue: Throw on a line through your partner.
Bring: glove, ball, partner
Safety: Warm up first and stop if your shoulder or elbow hurts. Follow your league throw limits.
Get the ball out of your glove and into your throwing hand fast and clean.
Coach's cue: Catch it near your throwing hand.
Bring: glove, ball, partner
Safety: Warm up first and stop if your shoulder or elbow hurts. Follow your league throw limits.
Turn to your glove side after a relay catch and throw on a line to the next base.
Coach's cue: Glove-side turn, on a line.
Bring: glove, softballs, 2 partners
Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits.
Outfielders throw to home on one hop so the catcher can catch and tag.
Coach's cue: Low and through, one hop.
Bring: glove, softballs, partner, cone
Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits.
A short band routine to keep the small muscles of your shoulder strong.
Coach's cue: Light band, slow reps.
Bring: light resistance band
Safety: Use a light band only. This is not a strength test.
Use your legs and momentum to make a strong, accurate outfield throw.
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.
Make an accurate throw while your feet are still moving toward the base.
Coach's cue: Shoulders level, follow your throw.
Bring: glove, ball, partner
Safety: Warm up first and stop if your shoulder or elbow hurts. Follow your league throw limits.
Catchers come up quickly with short footwork and throw to second on a line.
Coach's cue: Quick feet, quick ball.
Bring: full catcher's gear, softballs, partner at second base
Safety: Wear full catcher's gear (helmet with mask, throat guard, chest protector and shin guards, plus a cup for boys) whenever a ball is thrown to you. A chest protector that meets NOCSAE ND200 is recommended. Count your throws; stop at 10 hard throws.
Charge a ball in the outfield and throw it home on the move.
Coach's cue: Gather and go.
Bring: glove, softballs, partner
Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits.
Catch the pitch and throw behind a runner who strays too far off first.
Coach's cue: See the runner, quick release.
Bring: full catcher's gear, softballs, first baseman, base
Safety: Wear full catcher's gear (helmet with mask, throat guard, chest protector and shin guards, plus a cup for boys) whenever a ball is thrown to you. A chest protector that meets NOCSAE ND200 is recommended. Count your throws.
Ready when you are
Set up your club in a few minutes. Running it is free; add player training when you want it.