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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

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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

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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

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

Backhand Glove-Side Infield Reaction Drill

Rapid-fire short-hop backhands that train soft hands, a clean glove-side transfer, and quick feet on balls hit to the backhand. A go-to infield warmup for sharpening reactions before practice or a game.

FieldingWarm-upIn-seasonMinor

Catcher Blocking Footwork Isolation: Silent Drop-and-Seal Patterning Drill

Strip the ball out and drill just the feet. This ball-free patterning drill isolates the drop-and-seal footwork of a block — knee-drop timing, toe angle, and the lateral replace step — so the lower half runs on autopilot before you ever add a baseball.

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

Catcher Ghost-Footwork Line Drill: No-Ball Feet Isolation to Second

A no-ball, no-throw footwork isolation drill that patterns a catcher's feet on a directional tape line to second base — turning replacement-step (or jump-pivot) mechanics into automatic, repeatable movement that cuts the footwork half of pop time.

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

Catcher Quick-Exchange Footwork to Second Base

A throw-down footwork drill that grooves a compact right-left replace step into a clean four-seam exchange, so your feet get you on line to second base in one quiet, repeatable move.

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

Catcher Transfer Drill: Kneeling Rapid-Transfer Exchange

A kneeling, upper-half-only drill that isolates and speeds up the catcher's glove-to-hand exchange — building a clean four-seam transfer for faster pop times without the noise of footwork.

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

Depth-by-Situation: Middle-Infield Pre-Pitch Positioning IQ

A low-load defensive-IQ drill that trains shortstops and second basemen to know exactly where to stand and why before every pitch — standard depth, double-play depth, infield in, and guarding the lines — based on the score, outs, runners, and the hitter.

FieldingWarm-upIn-seasonOff-season

Field Through the Ball: Build Momentum to the Throw

A controlled infield drill that breaks the habit of catching flat-footed. You field the ground ball while your feet keep moving forward and through it, carrying momentum straight into your throwing position.

FieldingIn-seasonOff-seasonWarm-up

Find the Bag & Stretch: First-Base Footwork Without Looking Down

A footwork drill that teaches first basemen to sprint to the bag, feel for it without looking, set the anchor foot, and stretch to the throw at the last second — so you steal a half-step on every play at first.

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

Forehand, Backhand & Hop Reads: The Infielder's Footwork Circuit

A controlled, partner-based infield circuit that trains you to read short, in-between, and long hops and adjust your feet to catch them cleanly on the forehand and the backhand.

FieldingIn-seasonOff-seasonWarm-up

King of the Bag: Small-Sided Accuracy Throwdown

A competitive small-sided fielding game where two or three teams score points for throws that arrive in a catchable chest-to-knee window at the bag. Every rep is a live throw for a point, so players groove a repeatable arm slot and a true target under game-like pressure instead of just going through the motions.

FieldingIn-seasonWarm-up

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 Crossover-and-Carioca Read Drill

Train efficient outfield routes with a drop-step, crossover, and carioca sequence so deep and gap fly balls get run down on the most direct path. Works for baseball and softball.

FieldingWarm-upIn-seasonMinor

Outfield Do or Die Drill: Charge and Throw

A high-school fielding drill that teaches outfielders to charge a base hit under control, field on the run off the glove side, crow-hop, and deliver a strong throw through the cutoff man to retire the go-ahead run.

FieldingIn-seasonWarm-up

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 Roll-and-Rotate Clean-Hands Fielding Station

A two-player infield station where partners feed each other rapid ground balls and keep a shared clean-field count, then rotate through feeder, fielder, and shagger roles - built to raise clean fielding percentage with high reps and instant peer feedback.

FieldingIn-seasonOff-seasonWarm-up

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

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

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

Shrink-the-Ball Tee: Small-Ball Barrel-Precision Contact Drill

A tee-based constraint drill that swaps the regulation ball for a golf-sized target so hitters must center the barrel to make clean contact. By shrinking the ball and rotating the tee through nine locations, it isolates and trains bat-to-ball precision (contact rate) without adding speed or fear.

HittingAt-home (no equipment)Off-seasonIn-seasonWarm-up

Soft-to-Hard Focus Release-Point Tracking Drill

A no-bat vision drill that trains hitters to start with a soft focus on the pitcher, shift their eyes to the release-point window at the right instant, and pick the ball up out of the hand so the pitch looks slower.

HittingIn-seasonOff-seasonWarm-up

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

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

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

Marked-Ball Spin-Axis Feedback Catch Drill

A close-range catch drill using a half-colored baseball so you can actually SEE your spin axis — train the tight, efficient backspin behind a true four-seam fastball and the clean tilt behind movement.

PitchingOff-seasonIn-seasonAt-home (no equipment)Warm-upMinor

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

Softball Peel Drop-Ball Topspin Snap Drill

A close-range softball pitching drill that builds the tight topspin behind a peel drop — stay tall, get out front, and 'peel' your fingertips up the back of the ball so it spins forward and dives at the knees.

PitchingSoftballIn-seasonOff-seasonWarm-upMinor

Lateral Bound and Stick Drill for Power & Deceleration

A single-leg lateral plyometric for high school baseball and softball players that builds rotational lower-half power, frontal-plane explosiveness, and the deceleration control needed to brake hard and re-accelerate on the bases.

Strength & conditioningOff-seasonWarm-up

Reactive Five-Cone Call-Out Change-of-Direction Drill

A partner-driven agility drill where you react to a live call - not a memorized pattern - and explode to the right cone, training the game-speed change of direction baseball and softball actually demand.

Strength & conditioningOff-seasonIn-seasonWarm-up

Rotational Medicine Ball Scoop Toss for Core Power

A rotational med-ball throw that teaches young hitters and throwers to load the back hip and fire the trunk in sequence, building the transverse-plane core power that drives bat speed and arm speed.

Strength & conditioningOff-seasonWarm-up