Beginner training plan
Your first lessonWarm-up (10 min)
- Light jog
- High knees, butt kicks, karaoke
- Arm circles and shoulder stretches
Throwing Mechanics (15 min)
- Four-seam grip
- Step toward target
- Elbow up
- Follow through
- Start at about 15 feet, gradually move back
Catching (15 min)
- Ready athletic position
- Watch the ball into the glove
- Partner catch
Game (10 min)
- Throw-and-catch challenge
- Count consecutive catches
Cool Down (10 min)
- Stretch
- Review key points
Lesson 2-3Warm-up (10 min)
- Fielding Fundamentals (20 min)
- Athletic stance
- Stay low
- Glove on the ground
- Field the ball out front
- "Alligator" (throwing hand over glove)
Drills (20 min)
- Rolled ground balls
- Forehand/backhand
- Shuffle and throw
Competition (10 min)
- Clean fielding contest
Lesson 4-10Warm-Up (10 minutes)
- Dynamic Warm-Up
- Throwing Progression
Fielding Fundamentals (20 minutes)
Drill 1: Ready Position (3 min)
Teach:
- Feet shoulder-width apart
- Knees bent
- Weight on balls of feet
- Glove out front
Drill 2: Ground Ball Fundamentals (10 min)
- Stay low
- Field the ball out front
- "Alligator hands" (top hand secures the ball)
- Shuffle feet before throwing
Progression
- Rolled ground balls
- Slow hit ground balls
- Move left/right before fielding
10–15 reps each.
Drill 3: Field & Throw (7 min)
Players:
- Field ground ball
- Shuffle feet
- Throw to target
Focus:
- Quick feet
- Accurate throws
- Smooth transitions
Hitting Fundamentals (20 minutes)
Drill 1: Dry Swings (5 min)
Teach:
- Athletic stance
- Hands by shoulder
- Load
- Small stride
- Rotate hips
- Finish balanced
10 quality swings.
Drill 2: Tee Work (10 min)
Focus on:
- Hitting the middle of the ball
- Line drives
- Staying balanced
- Eyes on contact
Challenge
Hit:
- 5 line drives
- 5 to the opposite field
- 5 up the middle
Drill 3: Soft Toss (10 min)
Focus:
- Timing
- Staying through the ball
- Finish every swing
Cool Down (5 minutes)
Stretch & Review:
- What did you improve today?
- One goal for next lesson.
