Free drill library · Softball

At-home softball drills for 11 to 13 year olds: infield

This is a free sample week of at-home softball training for 11 to 13 year olds, for a infield: 3 of the 7 plans SSTracker has for this group, each 13 to 14 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 softball for 11 to 13 year olds

Session 1

Field, set, throw 13 minutes

  1. Grounders off a wall · 5 min
    Stay low through the ball
  2. Set your feet and throw to a target · 5 min
    Point the glove, step, follow through
  3. Underhand flips · 3 min
    Firm wrist, show the ball

Session 2

Infield: Wall Rebound Catch 14 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Wall Rebound Catch · 5 min
    Soft hands, give with the ball. Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.
  3. Eyes-Closed Stand · 5 min
    Small ankle moves, still body. Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Infield: Slap Footwork Basics 14 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Slap Footwork Basics · 5 min
    Step, cross, hands lead. Safety: Check that nobody is within two bat lengths before every swing.
  3. First to Third Turns · 5 min
    Hit the inside corner and lean in. Safety: Warm up first. Stop if a muscle feels tight.
  4. 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 softball 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

Wall Rebound Catch

Ages 10 to 14 · 8 min

Throw a ball at a wall and catch it on the rebound with one hand, then the other.

  1. Stand 3 yards from a wall.
  2. Throw underarm and catch with two hands 10 times.
  3. Switch to one-hand catches with each hand.
  4. Count clean catches out of 20.

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.

Eyes-Closed Stand

Ages 9 to 14 · 5 min

Balance on one leg with your eyes closed. Without your eyes your ankles and inner ear do more work.

  1. Stand on one leg near a wall.
  2. Find your balance, then close your eyes.
  3. Hold as long as you can, up to 30 seconds.
  4. Do 3 tries each leg and note your best.

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.

Slap Footwork Basics

Ages 11 and up · 10 min

Learn the crossover steps of a left-side slap so you are moving toward first as you make contact.

  1. Stand in the left-side box with your weight on your front foot.
  2. Step your left foot toward the pitcher, then cross your right foot over in front.
  3. Bring the bat through with your hands ahead of the barrel.
  4. Do 20 dry runs before adding soft toss.

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.

First to Third Turns

Ages 11 and up · 12 min

Round second base with a tight turn so you lose as little speed as possible.

  1. Start at first base.
  2. Sprint to second, bowing out a few steps before the bag.
  3. Touch the inside corner and drive toward third.
  4. Do 6 runs with a walk-back rest.

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.

Safety for ages 11 to 13

  • Plans for this age group use beginner and developing 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: softball

  • Batting helmet with a face guard whenever anyone pitches or tosses to you.
  • A fielder face mask is wise for pitchers and corner infielders; catchers wear full gear.
  • Count every pitch, including practice and bullpen. Windmill pitching still causes overuse injuries.
  • Rest after a big pitching day; play another position on rest days, and stop if the shoulder, elbow or back hurts.
  • Spin pitches like the rise ball wait until about 13, with a pitching coach.
  • Slide feet first. Head-first slides are not allowed in Little League Major and below.
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 27 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.

Softball: governing bodies, safety and development (7)
Youth athletic development and safety (20)

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