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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.

💪 Arm care & recovery

Protect the arm — care, mobility, and recovery work for every thrower.

SkillAll 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

Ankle Mobility: Knee-to-Wall & Calf Series
A simple ankle mobility routine built around the knee-to-wall drill and a calf series that restores the dorsiflexion your squats, landings, and explosive starts are built on.
Strength & conditioningMobilityWarm-upAt-home (no equipment)

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Radar/tracking tech

Stopwatch/timer

Whiteboard/cards

In-season

Off-season

Anti-Rotation Trunk Bracing Stability Circuit

A technique-first core circuit that teaches young baseball and softball players to brace the trunk and resist twisting, building the lumbopelvic stability that protects the lower back and channels hip power into the swing and throw.

Strength & conditioningIn-seasonPosture

Core Bracing: Dead Bugs & Neutral-Spine Holds

An anti-extension core routine built on the dead bug that teaches you to brace and keep a neutral spine, so your trunk stays stiff and quiet while your arms and legs do the work.

Strength & conditioningPostureMobilityWarm-upAt-home (no equipment)In-seasonOff-season

Forearm, Wrist & Grip Care Endurance Circuit

A high-rep, low-resistance routine for the forearms, wrists, and grip — the often-ignored link between a strong arm and a stable elbow. Balance the flexors and extensors to support command and protect the elbow.

Strength & conditioningArm careOff-seasonIn-seasonAt-home (no equipment)

Hip Mobility Flow: 90/90 Switches & Cossack Rocks

A gentle, no-equipment hip mobility routine built around 90/90 switches and Cossack rocks that opens up the rotation your swing and your delivery are built on.

Strength & conditioningMobilityWarm-upAt-home (no equipment)In-seasonOff-season

Post-Throwing Arm-Care Cool-Down Flow

A five-to-ten minute cool-down to run right after you finish throwing — gentle reverse throws, light band work, and posterior-shoulder stretches that restore mobility and kick-start recovery before the soreness sets in.

Strength & conditioningArm careRecoveryMobilityIn-seasonAt-home (no equipment)

Rotator Cuff External-Rotation Strength Builder

A short, light-band routine that strengthens the deceleration muscles of the rotator cuff — the small muscles that slow your arm down after every throw. Do it 3-4 days a week to keep a healthy, durable shoulder.

Strength & conditioningArm careOff-seasonIn-seasonAt-home (no equipment)

Rotator-Cuff & Scap Band Prehab Circuit

A quick daily resistance-band circuit that wakes up the rotator cuff and scapular stabilizers so the throwing shoulder stays healthy and durable. The arm-care foundation every pitcher should own before chasing velocity.

Strength & conditioningAt-home (no equipment)Warm-upIn-seasonArm care

Scapular Control: Prone Y-T-W Posture Circuit

A bodyweight and light-band circuit that wakes up the muscles between and around your shoulder blades, fixing rounded posture and giving your throwing arm a stable base to fire from.

Strength & conditioningArm carePostureOff-seasonIn-seasonAt-home (no equipment)

Solo Wall-Target Throwing & Arm-Care Routine

A complete solo throwing session you can run against a backyard wall or fence: warm the arm with band-free movements, hit a fixed target to build accuracy, then cool the arm down - no catch partner needed.

Strength & conditioningAt-home (no equipment)Arm careWarm-upIn-seasonOff-season

T-Spine Openers: Quadruped Rotation & Open Books

A gentle upper-back mobility routine of quadruped rotations and open books that frees the thoracic spine so your separation comes from your trunk, not your shoulder and elbow.

Strength & conditioningMobilityWarm-upAt-home (no equipment)In-seasonOff-season