10U baseball practice plans (ages 9 and 10)

Baseball Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: easy throwing with a partner from about 10 big steps apart, moving back a few steps at a time and keeping every throw relaxed; then 5 smooth practice swings with everyone well back.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Batting Stance Check 11 min

1. Line up the middle knuckles of both hands on the bat.
2. Stand with feet a little wider than your shoulders and knees soft.
3. Hold the bat up near your back shoulder and look at the pitcher with both eyes.
4. Step out, step back in and set your stance 15 times.

Coaching point: Knuckles lined up, both eyes forward.

Safety: Check that nobody is within two bat lengths before every swing.

Ground Ball Fundamentals 16 min

1. Start in an athletic stance with your glove low.
2. Field the ball out front with two hands, like an alligator.
3. Funnel it to your belly, then step and throw.
4. Do 20 reps, then switch with your partner.

Coaching point: Butt down, glove down, watch it into the glove.

Band Shoulder Care 7 min

1. Anchor a light band and hold your elbow at your side.
2. Rotate your forearm out and back slowly, 12 reps.
3. Do arm raises to the side and front, 10 reps each.
4. Repeat on the other arm.

Coaching point: Slow and controlled. Light band.

Chair Sit-and-Stand 14 min

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coaching point: Slow down, fast up.

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Baseball Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Shoulder: bring one arm across your chest and hold it gently above the elbow with the other hand. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.

Baseball Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: easy throwing with a partner from about 10 big steps apart, moving back a few steps at a time and keeping every throw relaxed; then 5 smooth practice swings with everyone well back.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Home to First Form Runs 11 min

1. Start in your batting finish position.
2. Drop the imaginary bat and run through first base at 75 percent.
3. Look at the base, not the ball.
4. Walk back; do 8 runs.

Coaching point: Run through the bag, then slow down.

Safety: Warm up first. Stop if a muscle feels tight.

Bat Speed Whoosh 11 min

1. Hold the bat by the barrel so the handle is at the top.
2. Take your stance and swing as fast as you can.
3. Listen for the loudest whoosh out in front of you.
4. Do 3 sets of 8 with a short rest.

Coaching point: Make the noise out front.

Safety: Check that nobody is within two bat lengths before every swing.

Balance Point Holds 12 min

1. Stand side-on with your glove-side shoulder toward a wall across the room.
2. Lift your front knee to the balance point and hold 3 seconds.
3. Stride forward and freeze in the landing with your chest tall.
4. Do 3 sets of 8, no ball and no throw.

Coaching point: Tall and still at the top.

Safety: No ball and no throw indoors, so nothing here counts toward your Pitch Smart limits. Stop if your shoulder or elbow hurts.

Flamingo Stand Count 14 min

1. Stand on one foot, the other foot lifted near your knee.
2. Hold your arms out to help.
3. Count how long you can stay without touching down.
4. Do 3 tries each leg; try to beat your own count.

Coaching point: Eyes on one spot.

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Baseball Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Shoulder: bring one arm across your chest and hold it gently above the elbow with the other hand. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.