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A-CityTraining & Development

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Home / Blog / Drills

Training drills

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Organized by skill level. Each drill lists the equipment you need — sign in to view the full step-by-step.

⚾ In-season maintenance

Short, sharp work that keeps you fresh without adding fatigue.

SkillAll Hitting Pitching Fielding Baserunning Strength & conditioning General

LevelAll Beginner Intermediate Advanced

SportAll Baseball Softball

TagAll Showcase Prep Warm-up In-season Off-season At-home (no equipment)Arm care Mobility Posture Recovery

EquipmentAny Balls Weighted/plyo balls Bat Tee Glove/mitt Catcher's gear Batting helmet Net/screen Pitching machine Cones/markers Bases & home plate Mound/rubber Resistance band Weights Plyo box/step Agility ladder Mat

Beginner

Dynamic Throwing-Day Warmup Flow
A full-body movement-prep sequence that wakes up the hips, trunk, shoulders, and arm so you warm up TO throw instead of throwing to warm up. Do it before every catch session, bullpen, or practice.
GeneralWarm-upAt-home (no equipment)In-season

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Radar/tracking tech

Stopwatch/timer

Whiteboard/cards

Arm care

Mobility

Full Pre-Practice Dynamic Warmup (RAMP)

A complete 10-12 minute team warmup that walks you from a light jog to game-ready movement using the RAMP method — Raise, Activate, Mobilize, Potentiate — so every player is loose, fired up, and moving fast before the first drill.

GeneralWarm-upMobilityIn-seasonOff-season

On-Deck Hitting Warmup Routine

A repeatable on-deck and pre-at-bat routine that gets your swing, timing, and eyes ready — using your game bat (not a heavy donut), timing the pitcher, and stepping in confident every single time.

GeneralWarm-upIn-season

Pre-Throwing Band Activation Series

A focused band-and-movement series for position players that wakes up the rotator cuff, scapula, and trunk right before catch play — slow, controlled reps that prime the exact muscles you throw with, then blend into a few connected throwing-pattern moves.

GeneralWarm-upArm careMobilityIn-season

Quick No-Equipment Home Warmup

A five-minute, no-gear dynamic warmup you can do in a driveway, bedroom, or backyard before a game, a hitting session, or any baseball activity — all bodyweight, all movement, no excuses.

GeneralWarm-upAt-home (no equipment)MobilityIn-season