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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.

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🏠At-home drills — minimal equipmentWork you can do in the yard or garage with little or no gear.93 drills 🧒Youth development (12U & under)Beginner-friendly, low-load fundamentals safe for younger players.245 drills 🎯Showcase & tryout prepSharpen the tools scouts measure — velo, pop time, exit velo, speed.149 drills 💪Arm care & recoveryProtect the arm — care, mobility, and recovery work for every thrower.76 drills ❄️Off-season & winter workBuild a base in the off months — strength, mechanics, and volume.287 drills ⚾In-season maintenanceShort, sharp work that keeps you fresh without adding fatigue.280 drills

SkillAll Hitting Pitching Fielding Baserunning Strength & conditioning General

LevelAll Beginner Intermediate Advanced

SportAll Baseball Softball

TagAll

Beginner

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-season

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At-home (no equipment)

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 Mat Wall/fence Tape/chalk Dowel/PVC Mirror Radar/tracking tech Stopwatch/timer Phone/camera Whiteboard/cards Towel

At-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

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

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

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)

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