At-home softball drills for 7 to 10 year olds: pitcher

This is a free sample week of at-home softball training for 7 to 10 year olds, for a pitcher: 3 of the 7 plans SSTracker has for this group, each 11 to 12 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 7 to 10 year olds

Session 1

Windmill circles 11 minutes

Arm circles without the ball · 3 min
Big circle, brush your hip on the way down
Wrist flips to a partner · 4 min
Short distance, snap the wrist
Half-circle tosses to a target · 4 min
Stop if anything hurts

Session 2

Pitcher: Leave on the Release 12 minutes

Warm-up: easy jog, skips and arm circles · 2 min
Start slow and build up. Loosen up; nothing should hurt.
Leave on the Release · 4 min
Watch the hand, push off. 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.
Arm Circle Walk-Through · 4 min
Big circle, brush the hip. 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.
Cool-down: walk and easy stretches · 2 min
Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Pitcher: Arm Circle Walk-Through 12 minutes

Warm-up: easy jog, skips and arm circles · 2 min
Start slow and build up. Loosen up; nothing should hurt.
Arm Circle Walk-Through · 4 min
Big circle, brush the hip. 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.
C Grip and Elbow Up · 4 min
Make a C, elbow up. Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits.
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

Leave on the Release

Ages 7 and up · 8 min

In softball you can leave the base once the ball leaves the pitcher's hand; learn to time it.

Stand on the base with one foot ready to push.
Your partner swings an arm like a pitcher.
Push off the instant the arm lets go and run 3 steps.
Do 15 reps.

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.

Arm Circle Walk-Through

Ages 7 and up · 8 min

Walk through the windmill circle slowly so your arm learns the path before you add speed.

Stand side-on to a target.
Make 5 slow full circles with the ball, brushing your hip at the bottom.
Then make 5 circles and let go gently toward the target.
Do 3 rounds.

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.

C Grip and Elbow Up

Ages 7 and up · 6 min

Hold the ball in a C shape and lift your elbow to shoulder height before you throw.

Hold the ball with your fingers across the seams and your thumb under it, making a C.
Lift the ball back with your elbow at shoulder height.
Make a gentle throw to your partner from 15 feet.
Do 15 slow throws.

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.

Safety for ages 7 to 10

Plans for this age group use beginner 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)