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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 Agility ladder

Advanced

60-Yard Dash Acceleration Mechanics
Build a faster showcase 60 by fixing the part that costs most athletes the most time: the drive phase. Train your start angle, arm action, and turnover so the first 15 yards set up the whole run.
BaserunningShowcase PrepOff-seasonMajor

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Whiteboard/cards

First to Third Baserunning Drill: Read & Angle

An advanced live-read baserunning drill that trains runners on first to read the outfielder, pick up the third-base coach, and take an efficient banana angle to advance from first to third on singles.

BaserunningIn-seasonOff-season

Overspeed-Tow Home-to-First Get-Away Drill

A partner tows the runner down the line faster than free speed so the legs learn quicker turnover, then free reps and a resisted contrast lock in a faster box get-away and lower home-to-first time.

BaserunningOff-seasonShowcase PrepMinor

Resisted-Assisted 60 Contrast Sprint Ladder

A contrast-training method that pairs heavy resisted (overload) 60-yard sprints with assisted overspeed (underload) reps, then a clean unloaded 60, so the athlete overloads force production and immediately expresses it at faster-than-normal turnover to drop their 60-yard dash time.

BaserunningShowcase PrepOff-seasonIn-seasonMajor

Catcher Game Calling Drill: Sequencing in a Live Bullpen

An advanced live-bullpen drill that trains catchers to call full pitch sequences against a simulated count and hitter while receiving and framing under game intent.

FieldingIn-seasonOff-season

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 careMajor

Catcher Pop-Time Throw-Down: Beat-the-Clock

A timed, full-effort throw-down to second base that puts your pop time on the clock — measuring catch-to-arrival so you can see the number drop as your exchange, feet, and throw come together.

FieldingOff-seasonIn-seasonShowcase PrepMinor

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

First-and-Third Defense: Read, Commit, and Get the Out

A whole-team drill for the first-and-third steal, teaching the pitcher, shortstop, and catcher to read the runner at third, force the runner at first to commit, and record an out without giving up a run.

FieldingIn-seasonOff-seasonMinor

Hot-Corner Reaction Hands: Knock Down the Hard-Hit Ball at Third

A close-range reaction drill that trains third basemen to read short hops, fire quick hands, and keep screaming hard-hit balls in front of them — turning the hot corner into your corner.

FieldingIn-seasonOff-seasonAt-home (no equipment)Minor

Infield Transfer Quickness: Pop-Clock & Throw-Velo Builder

A timed, measured exchange drill that trains a lightning glove-to-hand transfer and a fast, firm release — clocking your turn time and tracking throw velocity — so you get rid of the ball quicker without losing the four-seam grip or accuracy.

FieldingOff-seasonShowcase PrepMinor

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 At-Bat Caught-Stealing: Game-Speed Pop-Time Drill

Catchers train pop time the way it actually happens in a game: receiving a live pitch with a hitter in the box, reading a randomized steal jump, and firing to a fielder covering second on a real base runner.

FieldingIn-seasonShowcase PrepOff-seasonMajor

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

Live-Fungo Outfield Route Efficiency Drill

An advanced live-fungo outfield drill that trains read-off-the-bat first-step jumps, banana (curved) routes, and aggressive closing on the ball so college-level outfielders cover more ground and arrive in a throwing position.

FieldingIn-seasonOff-season

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 Do-or-Die: Finish the Play to Home

The all-out, glove-side scoop on the run that you save for when the game is on the line — charge, field outside your glove-side leg without breaking stride, and fire home to nail the run that ends it.

FieldingIn-seasonOff-seasonMinor

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

Softball Catcher Exchange & Pop-Time Drill

A pop-time progression for fastpitch catchers that isolates the glove-to-hand exchange, then layers in replace-step footwork and the throw to second - building the quick feet and clean transfer that shave tenths off your time.

FieldingSoftballIn-seasonOff-seasonShowcase PrepMinor

Third Base Barehand Slow-Roller Charge & Throw on the Run

An advanced hot-corner drill that trains elite third basemen to charge a dying slow roller or dead bunt, field it barehanded on the left foot, and throw across the body on the run for a quick, accurate release to first.

FieldingIn-seasonOff-season

Attack-Angle On-Plane Line-Drive Window Drill

A tee-and-rope drill that grooves a slightly upward, on-plane attack angle into the line-drive launch window so the barrel stays behind the ball longer and produces hard liners instead of grounders and pop-ups.

HittingOff-seasonShowcase PrepMinor

Coil-and-Hold: Hip-Shoulder Separation for Bat Speed

A paused load-and-hold drill that teaches the hips to start while the shoulders stay back, building the stretched-rubber-band separation that turns into bat speed.

HittingOff-seasonWarm-upShowcase PrepMajor

Colored-Ball Pitch Recognition Reaction Drill

A hitter reads a colored mark on the ball mid-flight and reacts to a pre-assigned command, training the eyes and swing decision to fire only on the right pitch.

HittingIn-seasonOff-seasonMajor

Delayed Green-Light Crush: React Late, Still Hit It Hard

A late-cue reaction drill that flashes a swing/take signal deep into the ball's flight, forcing the hitter to decide under time pressure and still produce a max-effort, on-barrel swing. Trains peak exit velocity when the decision window is short.

HittingShowcase PrepIn-seasonOff-seasonMinor

Heavy-Ball / Light-Ball Contrast Tee Series: Overload the Barrel for Peak Exit Velo

A contrast-training tee series that overloads contact with heavier-than-normal training balls, primes the swing with lighter balls, then measures peak exit velocity on standard balls while the barrel is potentiated.

HittingShowcase PrepOff-seasonIn-seasonMinor

High-Tee Launch-Angle Exit-Velo Builder

An elevated-tee power drill that pairs a raised contact point with max-intent cues to train barrel-up contact and push your hardest-hit exit-velo numbers higher.

HittingShowcase PrepOff-seasonMajor

Hit-and-Run & Move-the-Runner Situational Contact Drill

A live-rep situational drill that trains you to put the ball on the ground on command — protect the runner on the hit-and-run, hit behind the runner to move them over — so you can execute a team at-bat instead of just swinging for yourself.

HittingIn-seasonOff-seasonMinor

Hitting Up the Middle Drill: The Middle-Gap Block BP

A constraint-based batting-practice block for college and elite hitters that takes the pull side away and rewards only hard contact through the middle and to both gaps. By shrinking fair territory to center and the oppo gap, the drill forces hitters to let the ball travel, hit the inside of the ball, and deepen their point of contact for a more repeatable, all-fields approach.

HittingIn-seasonOff-season

Live At-Bat Recognition Scorecard: Read It at Game Speed

A competitive live-BP drill where hitters take real, full-swing at-bats against a mixing live arm while a charter scores every pitch for correct recognition, turning pitch reads into a pitch_recognition_pct under true game-speed pressure.

HittingIn-seasonShowcase PrepOff-seasonMajor

Overload/Underload Bat-Speed Ladder

An advanced 6-week off-season block that alternates heavier and lighter bats across timed sets to drive measurable bat-speed and exit-velo gains. Built for hitters who already own a sound swing.

HittingOff-seasonShowcase PrepMajor

Overspeed Underload Whip Swings (Radar Ladder)

An underload-driven overspeed protocol that lets you swing a light trainer bat faster than your body normally allows, teaching the nervous system to fire quicker — tracked rep-by-rep on a bat-speed sensor.

HittingOff-seasonShowcase PrepMajor

Three-Zone Count-Leverage Hitting Drill

A green-yellow-red zone drill that teaches hitters to attack their hot zone early in the count and intelligently expand to a survival zone with two strikes, so swing decisions match the count.

HittingIn-seasonOff-seasonMinor

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

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

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

Lower-Body Power: Trap-Bar & Box-Jump Block

An advanced off-season contrast block that pairs heavy trap-bar deadlifts with box jumps to build the lower-half force production that feeds exit velocity and pitch velocity.

Strength & conditioningOff-seasonMajor