Youth Baseball Conditioning Drills

Teaching proper conditioning habits at a young age will build a solid foundation for a baseball player’s performance as he matures and improves as a player. Conditioning is also a key component to being able to perform effectively for an entire game, especially for a pitcher. Though younger bodies are much less prone to injury than older ones, conditioning also serves to help prevent injuries.

  1. Catch

    • Though this is one of the most basic drills, playing catch is also one of the most beneficial for a developing baseball player. Catch is a drill where two players line up across from each other, then throw back and forth. Playing catch is a fun drill, especially when pop-fly and ground-ball variations are added; this not only improves arm conditioning, but also improves fielding abilities. Beyond being enjoyable, catch also entails high levels of repetition for the players. The repetition will condition the arm muscles for multiple throws, and also improve arm strength. Playing catch at the beginning of a practice is a good way to loosen up players and get their arms ready for throwing harder and farther.

    Batting Practice

    • Batting practice is a good way to improve a young baseball player’s hitting abilities. While emphasizing proper technique, allow each batter to hit about 30 balls; try to simulate the types of pitching the players will see in a game when delivering the pitch. A good way to do this is to have players pitch from behind an L-screen. Having players pitch will also help to condition the pitchers.

      Batting practice engages the core muscles of a player. The swing technique in baseball requires muscles not used in everyday activities, so it is important to develop these through repetitive swings. This drill will also help to build calluses on the hands of the players, preventing blistering during games or weekend tournaments.

    Running

    • Running is one of the best forms of conditioning for young players. It strengthens the legs and core; the legs and core are the foundation and driving force behind throwing and batting. It will also increase explosiveness for fielding.

      Three different running drills are good for young players. The first is simply having them jog to the foul post and back at the end of each drill; however, having them run for prolonged periods of time can be tedious for the players. It is important to make sure they are having fun while practicing.

      Another way to condition them is to have them run the bases. Use a stopwatch to time the players and their improvement over the course of the season. This can also lead to competition, which will serve to motivate the players and make it seem like a game. Be sure to preach proper base running technique for this drill.

      The final drill is the pickle drill. Have two players line up behind first base, and two behind second. One runner will start in the middle of the bases. The object of this drill is for the fielders to get the runner out. This drill requires changing directions, and instills baseball knowledge of fielders backing each other up during a pickle situation. Both the runner and the fielders will be running back and forth between bases, and they will also be experiencing a simulated game situation.