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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 Mat Wall/fence

Beginner

Home-to-First Run-Through-the-Bag Sprint Drill
Beat out the close play. Rep the swing-to-sprint transition, a straight, hard path down the line, and full-speed contact through first base so you never decelerate into the bag.
BaserunningWarm-upIn-seasonShowcase Prep

Intermediate

Beat the Box: Head-to-Head Home-to-First Sprint Bracket
A small-sided racing game where runners go head-to-head out of the batter's box to first base on a contact trigger, timed each rep and seeded into a win-or-move-on bracket so competition pulls out faster home-to-first times.
BaserunningIn-seasonOff-seasonShowcase Prep

Advanced

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 Prep

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Radar/tracking tech

Stopwatch/timer

Whiteboard/cards

Partner Stopwatch Home-to-First Station: Swing-and-Go Timed Sprints

A rotating two- or three-player station where partners run, time, and coach each other through full swing-and-go sprints from the box to first base — turning home-to-first time into a shared, competitive, self-scoring number.

BaserunningIn-seasonShowcase PrepWarm-up

Tryout-Day Prep Checklist Routine

A repeatable night-before and game-morning routine that gets your gear, body, and mindset ready so you walk into tryouts calm, early, and impossible to ignore.

GeneralShowcase PrepWarm-up

Warm-up

Checkpoint 60: Split-Gate Progression for a Faster 60-Yard Dash

Runners chase a stopwatch split at a fixed 30-yard checkpoint gate, then progressively earn the right to extend to a full timed 60 — building acceleration and top-speed carry in the exact order they show up on the clock.

BaserunningShowcase PrepOff-seasonIn-seasonWarm-up

Flying-20 Max-Velocity Straight-Line Speed Drill

Build the top-end gear that the back half of a 60 lives in. A gradual run-up lets you reach near-max speed, then you hold relaxed, tall sprint mechanics through a timed 20-yard zone.

BaserunningOff-seasonShowcase PrepWarm-upMinor

React-and-Rip: Reaction-Start Home-to-First Decision Sprint

Turn a hesitation into an out avoided. On a randomized, unpredictable cue - and only the RIGHT cue - the runner explodes out of the box and sprints a timed home-to-first, training the split-second read and reaction that separates safe from out on a bang-bang play.

BaserunningIn-seasonShowcase PrepWarm-upMinor

Wicket Run: Foot-Strike & Stride Mechanics for a Faster 60

An isolation drill that uses evenly spaced mini-hurdles (wickets) to groove clean, straight-line foot strikes and a repeatable stride so more of every step turns into forward speed on the 60-yard dash.

BaserunningShowcase PrepOff-seasonWarm-up

Wicket Runs: Stride-Rhythm Constraint Drill for a Faster 60

A row of low sticks (wickets) spaced to physically constrain where your foot lands, forcing tall posture, front-side knee drive, and the foot striking under the hips - the top-speed mechanics that own the back half of a 60-yard dash.

BaserunningOff-seasonShowcase PrepWarm-upMinor

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

Partner-Clock Transfer Station: Race the Exchange

A two-player team station where a feeder rapid-fires grounders while a partner runs the clock, timing the fielder's glove-touch-to-release so every rep produces a real transfer_time_s number to beat.

FieldingIn-seasonShowcase PrepWarm-upMinor

Replace-Step Footwork Isolation: Feet-First Infield Transfer Drill

An infield drill that strips away the long throw so the player trains ONLY the footwork rhythm behind a fast exchange. Ball is tossed into the glove, and the feet execute a right-left replace-step pattern into throwing position while the hands stay quiet and simple. Timed glove-touch to release so every rep maps to one number: transfer time.

FieldingIn-seasonOff-seasonShowcase PrepWarm-up

Showcase Three-Station Game-Speed Simulation Drill

Rehearse the exact way scouts will evaluate you at a showcase — the 60-yard dash, your positional throw, and your batting-practice round — so the day feels like a repeat, not a surprise.

GeneralBaseballShowcase PrepWarm-up

Rotational Med-Ball Shotput: Exit-Velo Power Builder

A standing, side-on medicine-ball shotput throw that grooves the same hips-lead, trunk-follows sequence as the swing so you learn to transfer ground force into real exit velocity.

HittingOff-seasonWarm-upShowcase PrepMinor

Step-Behind Gather: Lower-Half Footwork Isolation for Exit Velo

A controlled crossover "gather" step that isolates the load-and-stride footwork of the swing, teaching hitters to build directional ground force and convert linear momentum into rotation so more energy reaches the barrel as exit velocity.

HittingOff-seasonShowcase PrepWarm-upIn-seasonMinor

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

Major