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

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

Spin control 14 minutes

Spinner drills with the ball · 4 min
Clean spin, watch the seams
Pitches to four corners, 25 at most · 7 min
Location over speed; stop on any pain
Fielding position after release · 3 min
Finish balanced, glove up

Session 2

Pitcher: Rise Ball Spin Intro 15 minutes

Warm-up: easy jog, skips and arm circles · 3 min
Start slow and build up. Loosen up; nothing should hurt.
Rise Ball Spin Intro · 5 min
Spin first, speed later. 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.
Side-to-Side Bound and Freeze · 5 min
Push wide, land still. 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 3

Pitcher: Delayed Steal Read 15 minutes

Warm-up: easy jog, skips and arm circles · 3 min
Start slow and build up. Loosen up; nothing should hurt.
Delayed Steal Read · 5 min
Read the relax, then go. 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.
Rise Ball Spin Intro · 5 min
Spin first, speed later. 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.
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

Rise Ball Spin Intro

Ages 14 and up · 15 min

Learn the backspin of a rise ball with a pitching coach after you turn 13.

With your coach, find the rise ball grip.
Spin the ball by hand first, without pitching, 20 times.
Then throw 10 at half distance.
Stop if your wrist or elbow feels sore.

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.

Side-to-Side Bound and Freeze

Ages 13 and up · 10 min

Push off one leg sideways and land on the other, holding the landing. Builds side-to-side power and knee control.

Stand on your right leg.
Push sideways and land on your left leg.
Hold for 2 seconds: knee over toes, hips level.
Bound back; do 3 sets of 4 each way.

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.

Delayed Steal Read

Ages 14 and up · 12 min

Steal on the catcher's throw back to the pitcher when the defense relaxes.

Take your normal step off after the pitch.
Watch the catcher return the ball.
If the fielders are not watching, go on the throw back.
Do 10 reads.

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.

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)