Beginner training plan
Your first lessonBeginner Baseball Training Breakdown
1. Warm-Up (10–12 minutes)
Goal: Get the body loose, prevent injuries
Light jog around the field (1–2 minutes)
Arm circles (front/back – 20 seconds each)
High knees & butt kicks (30 seconds each)
Dynamic stretches: lunges, leg swings, trunk twists
2. Throwing Fundamentals (10–15 minutes)
Focus: Grip, stance, accuracy
Teach:
4-seam grip: Across the horseshoe
Athletic stance: Feet shoulder-width apart
T-position: Arms extended, glove hand pointing to target
Step → Throw → Follow through
Drills:
Wrist flicks (10–15 reps)
Kneeling throws (work on upper-body form)
Short-distance partners (10–15 feet, then back to 20–25 feet)
3. Catching Basics (8–10 minutes)
Focus: Safety first
Teach:
Alligator catch (two-hand technique)
Pocket of glove (how to close properly)
Tracking the ball with eyes
Drills:
Ground tosses to glove side
Soft foam/tennis ball catches to build confidence
Rollers for beginners
4. Fielding Fundamentals (10–15 minutes)
Focus: Footwork, glove work
Teach:
“Ready position”
Glove out front
Triangle fielding position (ball–glove–body)
Step and throw after fielding
Drills:
Rolling grounders (glove side → forehand → backhand)
Short hops
Cone footwork drills
Slow-roller practice
5. Hitting Fundamentals (15–20 minutes)
Focus: Grip, stance, contact
Teach:
Box stance (feet slightly wider than shoulders)
Knocking-knuckles grip
Head down, eyes on the ball
Step → Rotate hips → Hands to the ball
Drills:
Tee work (best for beginners)
Soft toss (front or side)
Front toss with focus on contact
Target hitting (cones or nets)
6. Baserunning Fundamentals (5–10 minutes)
Teach:
Running through first base (no stopping)
Rounding bases properly
Listening to coaches
Tagging up basics (simple explanation for younger ages)
Drills:
First-base sprint drills
Home-to-first time runs
Rounding cones at bases
7. Game Awareness (5 minutes)
Simple explanations:
Force outs
Tag outs
Where the next play is
Calling the ball (“Ball! Ball!”)
Use short, easy scenarios:
“Runner on first—where’s the play?” (Teach them to think ahead.)
8. Fun Competitive Finish (5 minutes)
End every practice with something fun:
Relay races
Hit-the-cone challenge
Clean-up the grounders game
Throwing accuracy contest
Kids improve more when they’re having fun.
