14U baseball practice plans (ages 13 and 14)

Baseball Warm-Up, Ages 11 to 13 5 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. 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: Knees over toes on every landing, and hold the landing still.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Find the Release Point 10 min

1. Stand in your stance with a helmet; do not swing.
2. Before each pitch, soft-focus on the pitcher's cap, then shift to the release window.
3. Call "up" or "down" as early as you can.
4. Do 20 easy pitches.

Coaching point: Soft eyes, then hard focus.

Safety: Always wear a helmet in the batter's box. The pitcher throws easy.

Backhand and Forehand Picks 12 min

1. Kneel or stand in a wide base, glove ready.
2. Your partner throws short hops to your glove side, then your backhand side.
3. Work through the ball with a quiet glove.
4. Do 15 each side.

Coaching point: Glove out front, pick through it.

Arm Path Throws 10 min

1. Warm up with 10 easy throws from 30 feet.
2. On each throw, let the ball go down past your hip, back and up to a high-five position.
3. Step toward your partner and throw to their chest.
4. Make 20 throws and count the ones that arrive chest-high.

Coaching point: Down, back, up, through.

Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits.

Base Running Sprints 4 min

1. Start in a ready stance beside home plate.
2. Sprint at full speed through first base.
3. Jog back and rest 30 seconds.
4. Do 10 sprints.

Coaching point: Explode out low, run through the bag.

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

Broad Jump and Hold 15 min

1. Stand with toes at a line.
2. Swing your arms back, then forward as you jump out.
3. Land on both feet and hold for 2 seconds without stepping.
4. Do 3 sets of 3 with full rest; note your best stuck jump.

Coaching point: Swing, jump, stick.

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.

Baseball Cool-Down Stretches, Ages 11 to 13 4 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 15 to 20 seconds, 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 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Shoulder: bring one arm across your chest and hold it gently above the elbow with the other hand. Hold 15 to 20 seconds, each side.
8. Wrists and forearms: one arm straight in front, palm up, and gently draw the fingers back with the other hand; then palm down. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Baseball Warm-Up, Ages 11 to 13 7 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. 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: Knees over toes on every landing, and hold the landing still.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Lateral Bound and Stick 11 min

1. Stand on your right leg.
2. Push off sideways and land on your left leg.
3. Hold the landing for 2 seconds, then bound back.
4. Do 3 sets of 6 each way.

Coaching point: Push the ground away, stick it.

Safety: Land softly on two feet on a non-slip surface. Stop if your knees or ankles hurt.

Change-Up Grip Intro 13 min

1. Hold the ball deeper in your hand with a circle grip or three fingers on top.
2. Throw it with the same arm motion as your fastball.
3. Alternate 1 fastball and 1 change-up.
4. Throw 8 pairs and log 16 pitches.

Coaching point: Same arm, slower ball.

Safety: Count every pitch. Follow Pitch Smart and Little League: stay under your daily limit (50 at ages 6-8, 75 at 9-10, 85 at 11-12, 95 at 13-16 and 105 at 17-18), take the rest days your count calls for (up to 4 days after a big outing), never pitch three days in a row, do not catch on days you pitch, and stop if anything hurts. No curveballs until your fastball and change-up are under control and a coach teaches them.

Front Toss 16 min

1. Your partner sits behind a screen 15 feet in front of you.
2. They toss firm and flat to the strike zone.
3. Drive each ball back up the middle.
4. Hit 3 rounds of 10.

Coaching point: Back up the middle, every swing.

Safety: The tosser stays fully behind the screen.

Catcher Receiving Basics 8 min

1. Squat with feet a little wider than your shoulders and your mitt out in front.
2. Your partner throws easy pitches from 30 feet.
3. Catch the ball with a quiet mitt and hold it still for one second.
4. Do 30 catches.

Coaching point: Quiet mitt, stick it.

Safety: Wear full catcher's gear (helmet with mask, throat guard, chest protector, shin guards and a cup) whenever a ball is thrown to you. A chest protector that meets NOCSAE ND200 is recommended.

Baseball Cool-Down Stretches, Ages 11 to 13 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 15 to 20 seconds, 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 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Shoulder: bring one arm across your chest and hold it gently above the elbow with the other hand. Hold 15 to 20 seconds, each side.
8. Wrists and forearms: one arm straight in front, palm up, and gently draw the fingers back with the other hand; then palm down. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.