10U softball practice plans (ages 9 and 10)

Softball 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.

Color Target Tee Game 13 min

1. Set a red, blue and yellow cone out in the field.
2. Your partner calls a color.
3. Move the tee or your feet to send the ball toward that cone.
4. Hit 15 and count the ones that go the right way.

Coaching point: Hear the color, hit the color.

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

Arm Circle Walk-Through 11 min

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

Coaching point: Big circle, brush the hip.

Safety: Count every pitch, bullpen and practice included. There is no single official softball limit; some sports-medicine groups suggest about 50 pitches a game at ages 8-10, 65 at 11-12 and 80 at 13-14, so follow your league limits, rest after a big outing, play another position on rest days, and stop if your shoulder, elbow or back hurts.

Ground Ball Fundamentals 9 min

1. Start in an athletic stance with your glove low.
2. Field the ball out front with two hands.
3. Bring 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.

Chair Sit-and-Stand 15 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.

Softball 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.

Softball 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.

Clap and Go Starts 8 min

1. Stand at a cone in a ready stance.
2. When your partner claps, sprint 10 yards.
3. Walk back.
4. Do 8 starts.

Coaching point: Hear it, 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.

Bear Crawl and Frog Hop 11 min

1. Bear crawl on hands and feet for 10 yards.
2. Frog hop back for 5 hops, landing softly.
3. Rest 30 seconds.
4. Do 4 rounds.

Coaching point: Flat back, soft landings.

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

Band Shoulder Care 15 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.

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.

Softball 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.