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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.

❄️ Off-season & winter work

Build a base in the off months — strength, mechanics, and volume.

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 Sled/harness

Beginner

Build-Up Catch-Play Throwing Progression
A safe, structured catch-play routine that builds arm strength the right way - starting close at low effort and stretching out distance gradually, with rest days built in, grounded in Pitch Smart guidance.
PitchingWarm-upOff-seasonIn-season

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Radar/tracking tech

Stopwatch/timer

Whiteboard/cards

Arm care

Circle-Change Arm-Speed & Feel Throwdown Drill

A low-stress changeup feel drill that teaches you to keep full fastball arm speed while the grip — not your arm — pulls the speed off, so the pitch sells fastball and arrives slow.

PitchingBaseballIn-seasonOff-seasonAt-home (no equipment)Warm-up

First-Move Pickoff Footwork Drill

Train a quick, repeatable first move to first base so baserunners freeze instead of stealing. Slow-motion reps build clean lead-leg and pivot-foot footwork, then ramp to game speed.

PitchingBaseballIn-seasonOff-seasonWarm-up

Glove-Side Pull-to-Target Direction Command Drill

A low-stress drill that uses your glove arm to steer your whole body straight at the target, so you stop flying open, stay on line, and command the ball where you're looking.

PitchingIn-seasonOff-seasonAt-home (no equipment)Warm-up

One-Knee Arm-Action & Balanced Finish Drill

A foundational kneeling drill for 8-12 year-old pitchers that isolates the upper half to groom a clean down-out-up arm path, an on-time hand break, and a balanced glove-side finish for better command.

PitchingBaseballWarm-upAt-home (no equipment)In-seasonOff-seasonArm care

Pitch Smart Workload & Recovery Routine

A simple weekly system for young pitchers to log their pitch counts, earn the right number of rest days, and protect their arm for the whole season using the MLB Pitch Smart guidelines.

PitchingIn-seasonOff-seasonArm careRecoveryAt-home (no equipment)

Pitcher Fielding Circuit: Comebackers, Cover First & Bunts

A four-station PFP circuit that makes you the fifth infielder — react to comebackers and set your feet, sprint the banana route to cover first, and charge bunts down both lines — so the outs your defense needs do not slip away off the mound.

PitchingIn-seasonOff-seasonWarm-up

Release Window Flat-Ground Repeatable Release Point Drill

A controlled flat-ground drill that trains you to deliver the ball through the same release window every pitch, so your command stops drifting and the catcher stops moving the glove.

PitchingIn-seasonOff-seasonAt-home (no equipment)Warm-up

Towel-Drill Arm-Path Sequencing

A no-ball, no-stress pitching drill that grooves full extension and a clean arm path at home. Swap the ball for a towel, snap it past a target, and build repeatable mechanics one rep at a time.

PitchingBaseballAt-home (no equipment)Warm-upOff-season

Youth Starter Grip Menu: Fastballs & First Changeup

A beginner-friendly grip menu for young pitchers: master the four-seam, add a two-seam, and learn when - and how - to add a safe three-finger changeup. No breaking balls.

PitchingBaseballIn-seasonOff-seasonAt-home (no equipment)Warm-up