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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.

🏠 At-home drills — minimal equipment

Work you can do in the yard or garage with little or no gear.

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 Resistance band Weights Plyo box/step Mat Wall/fence

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

At-Home Line-Hop Quick-Feet Footwork Circuit

A no-equipment footwork circuit built on a single line of tape: line hops, lateral hops, and scissors that train the quick feet and coordination behind range and base-stealing - solo, in any room or driveway.

Strength & conditioningAt-home (no equipment)Warm-upOff-seasonIn-season

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

Youth Baseball Strength Drills: Movement Circuit (8-12)

A four-station bodyweight circuit that teaches 8-12 year-old baseball and softball players the squat, hip hinge, lunge, and skip patterns that underpin every throw, swing, and sprint. No load, all movement quality.

Strength & conditioningWarm-upOff-seasonAt-home (no equipment)

Youth Bodyweight Strength Foundation Circuit

A no-weights circuit that teaches young players the four foundational movement patterns - squat, hinge, push, and pull - building the movement quality and base strength every hitter, thrower, and runner is built on.

Strength & conditioningOff-seasonAt-home (no equipment)