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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 Wall/fence

Beginner

A-Skip Arm Action & Stride Rhythm Running Form Drill
Clean up the running form that makes every step count. The A-skip grooves tall posture, vertical knee drive, and a hard, straight arm swing so your stride is efficient on the bases.
BaserunningWarm-upPostureMobility

Intermediate

At-Home Net Momentum Throws: Backyard Outfield Velo Builder
A minimal-equipment backyard drill that grooves the behind-the-ball momentum step and long-arm finish so outfielders convert stride into radar-measured throwing velocity firing into a net.
FieldingAt-home (no equipment)Off-seasonShowcase Prep

Advanced

Catcher Pop-Time Footwork Drill
A repeatable progression that builds the replace-step transfer and direct footwork catchers need to shave tenths off their throw to second and chase a sub-2.0 pop time.
FieldingShowcase PrepOff-seasonArm care

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Radar/tracking tech

Stopwatch/timer

Whiteboard/cards

At-home (no equipment)

Wall Drive Acceleration & First-Step Posture Drill

Teach your body the shape of a fast first step. Bracing against a wall, you groove the forward lean, ear-to-ankle line, and piston leg action that power explosive acceleration out of the box and off a lead.

BaserunningWarm-upPostureAt-home (no equipment)Off-season

Four-Seam Grip & Throwing Motion: A First Throwing Drill for 10U-12U

A gentle, build-it-in-order throwing drill for 10-12 year olds: get a clean four-seam grip, point the glove at the target, and groove a simple, straight, accurate throw before you ever throw hard.

FieldingWarm-upIn-seasonOff-seasonAt-home (no equipment)Arm care

Dynamic Throwing-Day Warmup Flow

A full-body movement-prep sequence that wakes up the hips, trunk, shoulders, and arm so you warm up TO throw instead of throwing to warm up. Do it before every catch session, bullpen, or practice.

GeneralWarm-upAt-home (no equipment)In-seasonArm careMobility

Full Pre-Practice Dynamic Warmup (RAMP)

A complete 10-12 minute team warmup that walks you from a light jog to game-ready movement using the RAMP method — Raise, Activate, Mobilize, Potentiate — so every player is loose, fired up, and moving fast before the first drill.

GeneralWarm-upMobilityIn-seasonOff-season

Pre-Throwing Band Activation Series

A focused band-and-movement series for position players that wakes up the rotator cuff, scapula, and trunk right before catch play — slow, controlled reps that prime the exact muscles you throw with, then blend into a few connected throwing-pattern moves.

GeneralWarm-upArm careMobilityIn-season

Quick No-Equipment Home Warmup

A five-minute, no-gear dynamic warmup you can do in a driveway, bedroom, or backyard before a game, a hitting session, or any baseball activity — all bodyweight, all movement, no excuses.

GeneralWarm-upAt-home (no equipment)MobilityIn-season

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-seasonArm care

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)

Wall-Drill Single-Leg Balance Hold

A simple at-home pitching drill that uses a wall to teach a controlled, balanced leg lift — the foundation every pitcher's repeatable command is built on.

PitchingBaseballAt-home (no equipment)Warm-upArm care

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)In-seasonOff-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

Arm care

Minor

Backyard Ground-Up Infield Velo Ladder

Build infield throwing velocity at home with almost no gear: climb a four-rung ladder from tall-kneel throws to a full replace-and-shuffle finish into a wall or net, adding lower-half momentum one rung at a time and logging your peak velo with a phone radar app.

FieldingAt-home (no equipment)Off-seasonArm care

Catcher Back-Pick: Call-and-Throw to a Base

A read-and-react drill where the catcher receives a strike, identifies a leaning runner, calls the base, and fires a quick back-pick — building the snap-throw and decision-making to punish careless leads.

FieldingIn-seasonOff-seasonArm care

Checkpoint Ladder: Earn-Your-Distance Infield Throwing Accuracy Drill

A gated infield throwing drill where the player must hit a chest-sized target zone on 8 of 10 throws before unlocking the next, harder rung - set-feet, then crow-hop, then off a ground ball, then on the move - so accuracy is proven, not assumed, at every distance.

FieldingIn-seasonOff-seasonArm care

Checkpoint Ladder: Earn-Your-Velo Infield Throwing Progression

A radar-gated infield throwing progression where the player climbs a four-position ladder—seated, tall-kneel, power-position, full footwork—and only advances to the next checkpoint after hitting a velocity target at the current one. Builds clean, transferable infield throwing velocity from the ground up.

FieldingShowcase PrepIn-seasonOff-seasonArm careMinor

Checkpoint-Ladder Infield Velocity Progression

Build playable infield arm velocity one stage at a time: start frozen in the loaded throwing checkpoint, then unlock each new segment (torso, stride, hips, crow-hop) only after you hold your mechanics and clear a radar number at the stage before it.

FieldingShowcase PrepOff-seasonArm careMajor

Cutoff & Relay: Line Up, Catch, and Fire as a Team

A full-team defensive drill that builds the cutoff-and-relay chain so a ball in the gap turns into an out at the plate or third — outfielder to relay, relay to base, with everyone lined up and talking.

FieldingIn-seasonOff-seasonArm care

Flash-Cue Read & Fire: Infield Reaction-Velo Drill

A late, randomized cue tells you where to throw only after the ball is in your glove — forcing you to read, commit, and fire at full intent so your gun velo holds up under game-speed decision pressure, not just on rehearsed throws.

FieldingShowcase PrepIn-seasonArm careMajor

Machine-Fed Rapid-Fire Infield Throw-Velo Builder

Use a ground-ball machine or front-toss feed to deliver a high-volume, on-time stream of grounders so infielders can field clean and fire across the diamond with max intent while a radar tracks their throw velocity every rep.

FieldingShowcase PrepOff-seasonArm careIn-seasonMinor

Machine-Fed Rapid-Fire Throw-to-Target Accuracy Drill

Feed identical ground balls from a machine or front-toss so an infielder can bank a big, consistent sample of throws at a base-sized target - and measure exactly what share hit the zone. Repeatable reps turn throwing accuracy into a trackable number.

FieldingIn-seasonOff-seasonArm careWarm-up

Outfield Crow-Hop Carry & Accuracy Throwing Progression

A three-stage progression that builds a repeatable crow hop so your outfield throws gain momentum, carry on a line, and stay accurate — turning a strong arm into a strong play.

FieldingIn-seasonOff-seasonArm careMinor

Outfield Partner Radar-Gate Velo Relay Station

A three-role team station where outfielders rotate through feeder, thrower, and radar-reader spots, firing crow-hop throws through a radar gate to a partner net. The live number after every rep turns arm strength into a chased, measurable target and keeps a full group of outfielders working at once.

FieldingShowcase PrepIn-seasonOff-seasonArm careMinor

Outfield Velo Throw-Off: Small-Sided Radar Competition

A head-to-head, radar-scored competition where outfielders field a ball, crow-hop, and fire on a line through a target gate. The bracket format turns max-intent throwing into a game so players chase their peak outfield throwing velocity rep after rep.

FieldingShowcase PrepIn-seasonOff-seasonArm careMinor

Over-the-Tee Long-Arm Infield Velo Drill

Use a batting tee as a physical height gate that punishes short-arming — force a long, external arm path on every throw across the diamond and watch your infield velocity climb on the gun.

FieldingShowcase PrepOff-seasonArm careMinor

Over-the-Tee Long-Arm Outfield Throwing-Velo Drill

A batting tee set as a gate beside the throwing shoulder forces outfielders out of the short, arm-only "shot-put" path and into a full, long arm action with a clean high slot — unlocking arm speed and radar-verified outfield throwing velocity.

FieldingOff-seasonShowcase PrepArm careWarm-upMinor

Overload/Underload Contrast Target Throws: Sharpen Infield Accuracy

A fielding-throw accuracy drill that alternates a heavier (overload) ball and a lighter (underload) ball into the same chest-high target zone. The weight contrast forces the arm to re-find its release window every throw, so command tightens fast and carries back to the game ball.

FieldingOff-seasonIn-seasonArm careMinor

Partner Relay Gauntlet: Two-Player Infield Velo Station

A two-player station where partners feed each other rapid ground balls and fire radar-gunned throws to a target net, racing to raise peak infield throwing velocity under game-speed rhythm.

FieldingIn-seasonOff-seasonShowcase PrepArm careMinor

Plant-and-Line Outfield Footwork Isolation Drill for Throwing Velo

A footwork-only outfield drill that strips away the route and the fielding and grooves the plant-foot direction, momentum shuffle, and hip line that feed a faster throw. Players throw into a net over a taped alignment line while a radar gun proves that better feet add mph.

FieldingShowcase PrepOff-seasonArm careMinor

Radar Duel: King-of-the-Diamond Infield Velo Game

A small-sided, head-to-head competition where infielders field a live ground ball and fire to a target with the gun behind it — only clean-field, on-target throws count — so competitive intent pushes your true infield velocity higher without turning into reckless chucking.

FieldingShowcase PrepOff-seasonIn-seasonArm careMajor

Radar Duel: Partner Field-and-Fire Infield Velo Station

A competitive two-player station where infielders take turns fielding a fed ball and firing across a marked distance into a net, chasing their peak infield velocity on the gun while a partner feeds, reads the radar, and shags.

FieldingShowcase PrepOff-seasonArm careMajor

Replace-Step Footwork Isolation for Infield Throwing Velocity

A no-fielding footwork isolation drill for infielders. You start already set with the ball, then rep the right-behind-left 'replace step' footwork sequence that directs the lower half into the target, and throw to a radar to prove the feet — not the arm — are adding mph.

FieldingShowcase PrepIn-seasonOff-seasonArm careMinor

Set-the-Base Footwork Isolation for Catcher Framing

A footwork-first receiving drill that isolates the catcher's lower half — foot set, knee angle, and pre-pitch weight shift — so the glove works off a rock-solid platform and borderline pitches get called strikes.

FieldingIn-seasonOff-seasonPostureMinor

Tee-Topper Target: Knock-the-Ball-Off Throwing Accuracy Drill

Turn a batting tee into a chest-high target: field a ground ball, then throw to knock a ball sitting on top of the tee at the receiving base. The tee is a constraint that forces true chest-high, glove-side accuracy - and it scores itself, because either you knock the ball off or you miss.

FieldingIn-seasonOff-seasonWarm-upArm care

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 careMinor

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

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

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

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

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

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

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

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

Major

Catcher Read-and-Fire: Random-Base Pop-Time Reaction Drill

A pop-clock reaction drill where the catcher gets a last-second, randomized cue (which base — or whether to throw at all) at the pitch, forcing a clean, fast pop time under real decision pressure instead of a rehearsed throw to a known base.

FieldingShowcase PrepIn-seasonOff-seasonArm careMinor

Contrast Weighted-Ball Infield Cross-Diamond Velo Ladder

A radar-tracked infield throwing drill that alternates overload (heavy) and underload (light) plyo balls in a contrast ladder to prime a hotter, quicker cross-diamond throw with a real baseball.

FieldingOff-seasonShowcase PrepArm careMinor

Contrast-Load Catcher Pop-Time Builder (Overload/Underload Throw-Downs)

A contrast-throwing ladder that pairs heavy (overload) and light (underload) balls with regulation throw-downs to second base, training arm speed and a quicker exchange so timed pop time drops.

FieldingShowcase PrepArm careOff-seasonMinor

Deep in the Hole: Backhand, Crow-Hop, and Fire Across the Diamond

An advanced middle-infield drill that teaches you to range deep to your backhand side, gather your feet with a big crow-hop, and make the long throw to first base from the hole without rushing your arm.

FieldingIn-seasonOff-seasonShowcase PrepArm careMinor

Double-Play Pivot Footwork Drill

Groove the feed-receive-pivot-release sequence at second base so middle infielders turn the double play faster, cleaner, and without taking a runner's slide to the legs.

FieldingIn-seasonOff-seasonShowcase PrepArm careMajor

Infield Velo Quick-Release Transfer Drill

Tighten your glove-to-hand exchange and footwork so the ball is loaded the instant your feet land — shaving tenths off your release and adding playable infield velocity on the gun.

FieldingShowcase PrepOff-seasonArm careMajor

Live Read-and-Rip Outfield Throw-Down (Radar Max-Velo)

A game-speed outfield drill: read the ball off a live bat, attack it, and unleash a crow-hop throw to a base while a radar gun captures peak arm velocity. Chase your top of_velo_mph number under real-play chaos.

FieldingShowcase PrepIn-seasonOff-seasonArm careMinor

Machine-Fed Fly-Ball Throw-Down Velo Builder

Use a fly-ball machine (or high front-toss) to feed a steady stream of catchable fly balls so an outfielder can rep max-intent throw-downs to a base and grow measured outfield throwing velocity on a radar.

FieldingShowcase PrepArm careOff-seasonIn-seasonMajor

Outfield Crow-Hop Throwing-Velo Builder

Turn a charging outfielder's momentum into radar-gun arm strength. This crow-hop drill builds a long, low carry that maxes out outfield throwing velocity for showcases.

FieldingShowcase PrepOff-seasonArm careMajor

Outfield Overload/Underload Weighted-Ball Carry Ladder

A radar-tracked weighted-ball throwing ladder that pairs heavier (overload) and lighter (underload) balls with a full crow-hop carry to add real velocity to outfield throws — trained with intent, measured every rep.

FieldingOff-seasonShowcase PrepArm careMajor

Outfield Velo Checkpoint Ladder: Earn Each Rung on the Radar

A radar-gated throwing progression where outfielders must hit a verified velocity checkpoint before climbing to the next rung — so arm speed is built with proof, not guesswork, and every gain is a real number.

FieldingShowcase PrepOff-seasonArm careMinor

Bullpen Quadrant Command Ladder

A scored four-corner bullpen that forces pitchers to spot glove-side and arm-side on demand, climbing a ladder of simulated counts so command holds up under pressure — not just in a relaxed warmup.

PitchingIn-seasonArm careMajor

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 PrepArm careMinor

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