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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.

🎯 Showcase & tryout prep

Sharpen the tools scouts measure — velo, pop time, exit velo, speed.

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 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 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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Radar/tracking tech

Stopwatch/timer

Whiteboard/cards

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

Race-Day 60: Head-to-Head Competitive Time-Trial Drill

Most players run a faster 60 in warmups than they do when the clock is live. This drill closes that gap: reactive starter cadence, head-to-head heats, and a one-shot timed attempt that rehearses the exact pressure of showcase day so your recorded 60 finally matches your real speed.

BaserunningShowcase PrepIn-seasonMajor

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

Beat the Umpire: Live Game-Speed Framing Score Test

A live, game-speed framing test where a real umpire calls balls and strikes on borderline pitches with a batter standing in. You score every edge pitch by whether it was actually called a strike, so your framing is graded the only way that counts in a game.

FieldingIn-seasonShowcase PrepMinor

Beat-the-Runner Live Infield: Game-Speed Throw-Velo Under Pressure

An infielder fields live game-speed batted balls with a real runner sprinting down the line, forcing full-intent, get-rid-of-it throws across the diamond. A radar behind first base captures every throw so the fielder learns to hit peak infield velocity when the play is fast instead of only in clean, unhurried reps.

FieldingShowcase PrepIn-seasonMinor

Catcher Game-Situation Blocking with Runners On

Put blocking and recovery under real pressure: live runners, mixed strikes and dirt balls, and a decision on every pitch — block and throw, or receive and back-pick. Train the catcher to read the situation, not just the ball.

FieldingIn-seasonShowcase PrepMinor

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

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 Bullpen Blocking Gauntlet: Game-Speed Random-Dirt Reps

A catcher works a live bullpen (or machine) where the pitcher randomly spikes balls in the dirt at game speed. The catcher never knows which pitch is coming, so every rep is a true react-and-block. Score is simple: balls kept in front divided by balls in the dirt = block %.

FieldingIn-seasonShowcase PrepMajor

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

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

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

Game-Speed Carryover: Attack the Live Fastball at Full Bat Speed

Most hitters swing hard on the tee and then get tentative against a live arm. This drill closes that gap: hitters attack a hittable, game-speed fastball with a bat-speed sensor on, so their peak barrel speed shows up in the box, not just in the cage.

HittingIn-seasonShowcase PrepMajor

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

High-Velo Machine Late-Count Battle BP

An advanced machine BP drill that cranks perceived velocity and shrinks the hitter's count to train the recognize-adjust-battle sequence of a real two-strike at-bat against elite arms.

HittingIn-seasonShowcase Prep

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

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

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