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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

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-season

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Radar/tracking tech

Stopwatch/timer

Whiteboard/cards

Arm care

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

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

Minor

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

Fastpitch Arm-Circle & Whip Velocity Progression

A four-stage windmill progression that builds pitch velocity the safe way - from the ground up - by training drive-leg power, a long stride, a relaxed full arm circle, and a late internal-rotation whip and snap at release.

PitchingSoftballIn-seasonOff-seasonArm careMinor

Fastpitch Windmill Snap-and-Drive Drill

A two-part fastpitch pitching drill that isolates an explosive wrist snap and a strong leg drive, then re-links them into one windmill delivery for faster, more accurate fastballs.

PitchingSoftballOff-seasonShowcase PrepArm careMinor

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

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

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

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

Softball Peel Drop-Ball Topspin Snap Drill

A close-range softball pitching drill that builds the tight topspin behind a peel drop — stay tall, get out front, and 'peel' your fingertips up the back of the ball so it spins forward and dives at the knees.

PitchingSoftballIn-seasonOff-seasonWarm-upMinor

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

Major

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

Riseball Spin Drill for Advanced Fastpitch Pitchers

A close-distance backspin progression that trains advanced fastpitch pitchers to cup under the ball, snap straight up, and produce the tight 6-to-12 spin axis that makes the riseball climb.

PitchingSoftballOff-seasonIn-season

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