Updated April 20, 2020

We're all aware that the spread of COVID-19 has delayed the start of our spring season. Baseball and softball will be back when it’s safe to be out on the fields and play. We're all missing the camaraderie and enjoyment of being with your team for practices and games, but this situation doesn't mean that your player can't stay in baseball or softball shape. You don't need a full field to get some practice in, so please enjoy and encourage your player to build a workout using the following activities and drills. We'll try and keep this page updated with new ideas, drills and videos to keep workouts fresh, so check back often!

The Basics - Develop a Dynamic Warm-Up Routine

Whether you are practicing alone during this stay at home situation or we get back to the fields, all practices should start with a dynamic warm-up. The mantra should be, "Warm up to throw, not throw to warm up." A dynamic warm-up routine allows players to prepare their body for specific baseball activities, such as throwing or batting. A warm-up routine gradually prepares the muscles for baseball-specific movements and decreases the chance of injury while enhancing strength & flexibility. Follow the list at the left and watch the video for arm-specific warm-up exercises.

Sample Dynamic Baseball Warm-Up Exercises and Stretches (repeat this routine any time you practice)

  • Arm Swings

  • Arm, Elbow, and Wrist Circles

  • Neck, Trunk, and Hip Rotations

  • Leg Swings

  • 10 yard run out and back

  • Knee to Chest

  • Side Shuffles and Carioca

  • Side Shuffle to Sprint

The Basics - Baseball Repetitions Repetitions Repetitions Repetitions 

While youth players say they are bored doing the same thing over and over, the key to improving on the baseball or softball field is repetition. This yields muscle memory and reinforces strong technique and fundamentals. Remind your player that every Major Leaguer practices daily, repeating the same exercises over and over again. 

Repeat these exercises 3 Days Per week

  • 200 swings (Use a tee, dry swings, soft toss into a net, heavy balls, etc)

  • 15-20 minutes playing catch (start 10 ft apart, every 10 throws increase distance

    • Listen to your arm, there should be some soreness if you have not been throwing

    • If you can't reach your partner's glove, come closer. Build up to long toss

  • 15-20 minutes of defense

    • Hit/throw ground balls​

    • Hit/throw pop-ups

    • To add fun, give your player a target (net, ball bucket) to throw after they field/catch each ball

  • 100 bodyweight squats

  • 5 sets of plank (20-30 sec per set)

Video Drills, Exercises & Routines

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The home of Capitol Hill Little League, where we provide baseball & softball for kids on the Hill

PO Box 15454 Washington, DC 20003 | information@chlldc.org