Softball drills for 7 year olds
What a 7 year old can practice at home: drills the app opens at this age, what changes in softball this year, how long and how often, what to have at home, and a free week to start.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Little League Softball limits a pitcher's innings in a day; SSTracker's pitching drills ask a player to count every pitch, practice included.
At 7
The age at a glance
- This year
- Fastball and change-up first: spin pitches like the rise ball wait until about 13, with a pitching coach (SSTracker's softball rule).
- Drills this year
- The first year of beginner drills, after the ages 4 to 6 games. Developing drills start at 11.
- Pitching limits
- Little League Softball counts innings, not pitches: at most 12 innings in a day, and 7 or more innings in a day earns 1 day of rest. A single pitch counts as an inning.
- At 7
- Organized sport in all: no more hours a week than the child's age (NATA), so at most 7 hours for a 7 year old, with two rest days a week.
- At home
- SSTracker keeps one home session for a 7 year old within 30 minutes and plans at most 3 home days a week, with rest days between.
30 drills
Drills for 7 year olds
Every drill here is one the app opens for 7 year olds, at the level for the age. Each page has the steps, a diagram where the setup can be drawn, three ways to make it a game and a practice log to print.
Arm Strength
Base Running
Fielding
Hitting
Pitching
What you need at home
What you need at home at 7
32 of the 32 softball drills for 7 year olds work at home, in a room, garage or yard. Most used: glove (10 of the 32 drills), softballs (9), bat (5), soft balls (4), ball (2), base (2), batting tee (2), mirror or window (2). 2 drills need nothing but space. 13 are for two, and a parent can be the partner.
- Hip Turn Without a BatAges 7 and up · 8 min
- Arm Circle Walk-ThroughAges 7 and up · 8 min
- Band Shoulder CareAges 7 and up · 8 min
- Bear Crawl and Frog HopAges 7 and up · 8 min
- Home to First Form RunsAges 7 and up · 8 min
- Lead-Off and ReturnAges 7 and up · 8 min
- Lead-Off First StepsAges 7 and up · 8 min
- Round First and LookAges 7 and up · 8 min
New at 7
Drills that open at 7
These drills join the list at 7: the app opens them from this age, by its level and age rules. They were not on the page for 6 year olds.
- Arm Circle Walk-ThroughAges 7 and up · 8 min
- Band Shoulder CareAges 7 and up · 8 min
- Barehand Roll and FieldAges 7 and up · 8 min
- Bear Crawl and Frog HopAges 7 and up · 8 min
- C Grip and Elbow UpAges 7 and up · 6 min
- Clap and Go StartsAges 7 and up · 6 min
- Color Target Tee GameAges 7 and up · 10 min
- Dry Swings in a MirrorAges 7 and up · 8 min
A week to start with
A free week of softball at home
- 1Power: Bear Crawl and Frog Hop15 min
- 2Pitching: Arm Circle Walk-Through15 min
- 3Fielding: Barehand Roll and Field15 min
Questions parents ask
Softball for 7 year olds: questions and answers
What softball drills can a 7 year old do at home?
32 of the 32 softball drills for 7 year olds work at home, in a room, garage or yard. Most used: glove (10 of the 32 drills), softballs (9), bat (5), soft balls (4), ball (2), base (2), batting tee (2), mirror or window (2). 2 drills need nothing but space. 13 are for two, and a parent can be the partner.
How long should a 7 year old practice softball?
Organized sport in all: no more hours a week than the child's age (NATA), so at most 7 hours for a 7 year old, with two rest days a week. SSTracker keeps one home session for a 7 year old within 30 minutes and plans at most 3 home days a week, with rest days between.
How much can a 7 year old pitch in softball?
Little League Softball counts innings, not pitches: at most 12 innings in a day, and 7 or more innings in a day earns 1 day of rest. A single pitch counts as an inning.
Can a 7 year old throw a rise ball?
Fastball and change-up first: spin pitches like the rise ball wait until about 13, with a pitching coach (SSTracker's softball rule).
What changes in softball at 7?
Fastball and change-up first: spin pitches like the rise ball wait until about 13, with a pitching coach (SSTracker's softball rule). The first year of beginner drills, after the ages 4 to 6 games. Developing drills start at 11.
Free for families and teams
Save this plan to your child or team, free
Sign up and the free softball week for 7 year olds opens in your child's planner, kept to healthy limits for the age, with progress your child sees against their own start. Coaches can send the same drills to the whole team as homework.
14 days free for a family, no card · Running a team is always free
Does your child's coach know about this?
An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.