Free drill library · Softball

At-home softball drills for 14 year olds and older: infield

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

Session 1

Infield: Do-or-Die Throw Home 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Do-or-Die Throw Home · 5 min
    Gather and go. Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits.
  3. Long Easy Day · 5 min
    Easy means easy. Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 2

Infield: Catcher Throw-Down 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Catcher Throw-Down · 5 min
    Quick feet, quick ball. 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.
  3. First-and-Third Defense · 5 min
    Know the play before the pitch. 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.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Infield: Throwing on the Run 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Throwing on the Run · 5 min
    Shoulders level, follow your throw. Safety: Warm up first and stop if your shoulder or elbow hurts. Follow your league throw limits.
  3. Inside-the-Park Turns · 5 min
    Tight turns, keep going. 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.
  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

Do-or-Die Throw Home

Ages 14 and up · 12 min

Charge a ball in the outfield and throw it home on the move.

  1. Your partner rolls a firm ball toward you from 60 feet.
  2. Charge it, field it beside your glove foot.
  3. Take one crow hop and throw it home on a low line.
  4. Do 10 reps; rest after every 5.

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.

Long Easy Day

Ages 13 and up · 30 min

A longer, gentle run, hike or ride once a week. Easy days build stamina and help recovery.

  1. Choose a run, hike or ride you enjoy.
  2. Keep the effort easy: you can talk the whole time.
  3. Go for 25 to 30 minutes.
  4. Finish with a walk and a drink.

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.

Catcher Throw-Down

Ages 14 and up · 12 min

Catchers come up quickly with short footwork and throw to second on a line.

  1. Squat as if a runner is on first.
  2. Catch the pitch, bring the ball to your ear as your feet move under you.
  3. Throw on a line to second base.
  4. Make 10 throws and rest between groups of 5.

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.

First-and-Third Defense

Ages 14 and up · 15 min

Choose a team play when runners are on first and third and the runner on first steals.

  1. The coach calls the play before each rep: throw through, cut, or hold the ball.
  2. Runners go on the pitch.
  3. Everyone moves to their spot and the catcher makes the call.
  4. Do 12 reps and talk about each.

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.

Throwing on the Run

Ages 14 and up · 12 min

Make an accurate throw while your feet are still moving toward the base.

  1. Jog across the field at a right angle to your partner.
  2. Receive a ball and throw without stopping.
  3. Aim for their chest.
  4. Do 10 moving each direction.

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.

Inside-the-Park Turns

Ages 14 and up · 12 min

Run all four bases with tight turns and time it against your own best.

  1. Start in your swing finish.
  2. Round each base touching the inside corner.
  3. Keep your speed through each turn.
  4. Do 3 runs with 3 minutes rest; record your 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.

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: 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)

More plans