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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

Intermediate

Balance-Checkpoint Slide-Step Tempo Ladder
A five-rung progression that starts from a paused balance checkpoint and adds tempo one rung at a time, so pitchers cut their time to the plate without losing command or hitting a runner-holding delivery.
PitchingIn-seasonOff-seasonArm care

Advanced

Contrast Weighted-Ball Velocity Ladder (Heavy-to-Light Potentiation)
A radar-tracked pitching set that runs a heavy-to-light weighted-ball ladder to potentiate the nervous system, so your standard 5oz fastball comes out hotter at the end than it did at the start.
PitchingBaseballOff-seasonShowcase Prep

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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

Minor

Beat the Steal: Partner Time-to-Plate Timing Station

A three-role team station where a partner runs a stopwatch on every delivery from the stretch, a base-runner tries to time your jump, and you compete to hit a target time to the plate on the clock — without giving up a strike. Rotate roles, chase your fastest honest number, and turn 'be quicker' into a real, measured stopwatch time.

PitchingBaseballIn-seasonOff-seasonMinor

Checkpoint-Chain Positional Velocity Ladder

A reverse-chaining positional throwing ladder for pitchers. Start throwing from the checkpoint closest to release, then add one earlier segment of the delivery each round, using a radar to prove every added 'link' adds fastball velocity and to expose the segment that leaks energy.

PitchingBaseballOff-seasonShowcase PrepMinor

Connection-Ball Hip-to-Shoulder Separation Velocity Drill

A connection-ball throwing series that keeps your arm tied to your trunk and trains hip-to-shoulder separation, so your body fires in the right order and your trunk slings the arm into more velocity.

PitchingWarm-upOff-seasonIn-seasonArm careMinor

Fastball-Changeup Tunnel Pairs Command Drill

A paired-pitch command drill that trains your fastball and changeup to leave your hand on the exact same path — same release, same arm — so they travel one shared 'tunnel' before the change dives late and the hitter is already fooled.

PitchingIn-seasonOff-seasonShowcase PrepMinor

Football-Throw Curveball Spin Drill

Throw a small football to teach high-school pitchers tight, finger-led topspin and a clean curveball spin axis without yanking or twisting the wrist.

PitchingBaseballOff-seasonAt-home (no equipment)Arm care

Garage-Door Beat-the-Timer Delivery Quickness Drill

A solo, at-home pitching drill that turns a garage door or wall, a strip of tape, and a phone camera into a time-to-plate lab. Pitchers deliver from the stretch, film in slow motion, and measure the exact seconds from first move to ball impact so they can shrink their delivery clock and stop giving away bases.

PitchingAt-home (no equipment)In-seasonOff-season

Glove-Side Wall Stay-Closed Command Drill

A wall-feedback throwing drill that trains high school pitchers to keep the glove side firm and the front shoulder closed to the target, eliminating the early fly-open that causes arm-side and high misses.

PitchingBaseballIn-seasonOff-seasonAt-home (no equipment)Arm care

Half-Plate Fastball Command Glove- & Arm-Side Bullpen Drill

A scored bullpen that trains you to command your fastball to BOTH halves of the plate — glove side and arm side — on demand, so you can pitch to the edges instead of living down the middle.

PitchingIn-seasonOff-seasonShowcase PrepMinor

Long-Toss Arm-Strength Progression

A structured distance build-up that develops arm speed, extension, and durability — the stretch-out and pull-down work that carries over to mound velocity.

PitchingOff-seasonShowcase PrepArm careWarm-upMinor

Marked-Ball Spin-Axis Feedback Catch Drill

A close-range catch drill using a half-colored baseball so you can actually SEE your spin axis — train the tight, efficient backspin behind a true four-seam fastball and the clean tilt behind movement.

PitchingOff-seasonIn-seasonAt-home (no equipment)Warm-upMinor

Pace-Ball Race: Machine/Front-Toss Times-to-Plate Drill

A pitcher races a machine-fed or front-tossed "pace ball" to a finish-line net, turning time to the plate into a live, chase-able race instead of a number you read off a stopwatch after the fact.

PitchingBaseballIn-seasonOff-seasonShowcase PrepMinor

Partner Radar-Duel Velocity Station: Rotate, Rest, and Rip It

A three-role partner station where pitchers alternate max-intent throws into a net while a teammate guns and logs each one. The rotation forces real rest between throws, and the live radar plus friendly competition pull out honest top-end velocity — turning a group into a high-quality velo day instead of a tired-arm race.

PitchingOff-seasonIn-seasonShowcase PrepMinor

Quick-to-the-Plate Duel: Head-to-Head Time-to-Plate Bracket

A small-sided, bracket-style competition where pitchers go head-to-head on time to the plate from the stretch. A stopwatch keeps score, but a pitch only counts if it's a strike — so the winner is the pitcher who's fastest AND under control, not the one who rushes the ball into the dirt.

PitchingBaseballIn-seasonOff-seasonShowcase PrepMinor

Rapsodo Quadrant Bullpen: Hit Your Spots, Prove It

A Rapsodo bullpen that splits the strike zone into four quadrants, calls a target before every pitch, and uses the system's location plot to measure exactly how often you hit your spot.

PitchingShowcase PrepIn-seasonOff-seasonArm careMinor

Resisted-Release Slide-Step: Overspeed Time-to-Plate Contrast Ladder

A band-resisted-then-free contrast ladder that trains pitchers to shave hundredths off their delivery. Overload the downhill move with a hip band, release it, and stopwatch faster free reps to cut time to plate under 1.30s without lengthening the delivery.

PitchingIn-seasonOff-seasonShowcase PrepMinor

Rotational Med-Ball Throw Velocity Sequencing Drill

A ballistic medicine-ball throwing series that teaches your hips and core to fire before your arm, building the rotational power and ground-up sequencing that carries straight over to fastball velocity.

PitchingOff-seasonWarm-upArm careMinor

Segmented Delivery Footwork Drill: Isolate the Move to Home

Break the pitching delivery into three footwork beats and rebuild it clean so the lower half moves toward the plate with zero wasted motion. A mechanics-isolation drill that shaves tenths off time to plate without rushing the arm.

PitchingBaseballIn-seasonOff-seasonMinor

Slide-Step & Varied-Look Hold Progression Drill

A from-the-stretch progression that builds a clean, balanced slide step and pairs it with a menu of looks, holds, and step-offs — so you can stay quick to the plate without rushing your stuff or tipping your move.

PitchingBaseballIn-seasonOff-seasonMinor

Step-Back Hip-Lead Separation Throw Drill

A controlled, low-volume throwing drill that teaches you to lead with your hips and let your shoulders lag behind — building the hip-shoulder separation and proximal-to-distal sequencing that turns leg drive into easy velocity and sharper command.

PitchingOff-seasonIn-seasonArm careMinor

Strikes Under Fatigue Late-Inning Command Test Drill

A bullpen finisher that makes you throw to a target AFTER you're tired, training the strike-throwing and repeatable mechanics that fall apart in the late innings.

PitchingIn-seasonOff-seasonMinor

Tee-Topper: Knock the Ball Off the Corner (Command Constraint Drill)

A constraint bullpen that turns a batting tee into your target: balance a soft ball on the tee at a chosen edge and height, then try to knock it off with your fastball. The tee gives honest, instant pass/fail feedback on whether you actually hit your spot.

PitchingIn-seasonOff-seasonShowcase PrepAt-home (no equipment)Minor

Vary-the-Hold Stopwatch Times-to-Plate Drill

A stopwatch-timed drill that trains you to be quick AND unpredictable to the plate from the stretch — mixing hold counts and looks so a baserunner can never time your move, while you keep the pitch on the plate.

PitchingIn-seasonOff-seasonMinor

Walk-In Momentum Throws: At-Home Fastball Velocity Ladder

A backyard, one-ball velocity builder: take a few walking strides to load the lower half, then throw with graduated max intent into a net so your body learns to turn linear momentum into arm speed and add mph to your fastball.

PitchingAt-home (no equipment)Off-seasonShowcase Prep

Arm care

Minor

Gyro Slider Spin & Finish Drill

An advanced, three-stage pitch-design drill that builds a hard gyro slider by isolating grip, finger pressure, spin direction, and the football-spiral finish before adding mound mechanics.

PitchingBaseballOff-seasonIn-seasonArm care

Mound Leg-Drive Load-and-Explode Velocity Drill

A loaded-stride mound drill that teaches you to push the rubber back, drive your whole body down the mound, and convert lower-half force into fastball velocity instead of leaving it on the ground.

PitchingBaseballOff-seasonIn-seasonArm careMinor

Plyo-Ball Velocity Intent Throws

A measured weighted plyo-ball block — reverse throws into pulldowns — that trains maximum-intent arm speed to build fastball velocity. Advanced, off-season velo work for arms with a real throwing base.

PitchingBaseballOff-seasonShowcase PrepArm careMajor

Pulldown Drill for Pitchers: Velocity Progression

An advanced, once-weekly offseason velocity drill: max-intent crow-hop throws through a 3-7 oz weighted-ball progression that teaches explosive whole-body sequencing and transfers to mound velocity.

PitchingBaseballOff-seasonShowcase PrepArm care

Rapsodo Spin & Movement Lab: Build a Fastball That Plays

A Rapsodo bullpen that reads your fastball's spin efficiency, spin axis, and vertical break so you can tune your grip and release to build a fastball that moves and plays up.

PitchingShowcase PrepOff-seasonIn-seasonArm careMajor

React-and-Fire: Go/No-Go Cued Max-Intent Velocity Drill

A reactive throwing drill that hides the go-signal until the last second. The pitcher loads and waits, then explodes into a max-intent fastball the instant a random cue fires — and holds on the no-go. Removing the self-paced windup and aiming instinct lets the body fire without the brakes, which is where hidden fastball velocity lives.

PitchingOff-seasonArm careShowcase PrepMinor

Tracked Pulldown Intent-to-Mound Velocity Transfer Drill

A radar-tracked pulldown progression that teaches your body to throw with true max intent, then transfers that speed step-by-step back onto the mound — run on a strict, recovery-aware schedule so the velocity sticks without overloading your arm.

PitchingBaseballOff-seasonShowcase PrepArm careRecoveryMajor

Two-Seam/Changeup Grip Tunneling Drill

Pair a two-seam fastball with a changeup down the same visual tunnel so the change mirrors the heater out of the hand and weak contact replaces hard contact.

PitchingIn-seasonOff-seasonMajor