🔥 CONDITIONING & END OF PRACTICE

Ages 9-10
For the warm-up sequence itself (dynamic stretching, arm-care band work, throwing progression), see warmup_routine.html — that's the canonical, sequenced routine with the throwing-distance diagram, game-day timing overlay, and pitcher add-ons. This page covers the conditioning, fun finishers, and cool-down drills that bookend practice.
Base Running Conditioning 5-6 min
Setup
Use the bases for conditioning - makes it baseball-specific and more fun than just running. Split into groups to keep rest short but not zero.
Options (pick 1-2 per practice)
  • Home to first sprints - Full speed, run through the bag
  • Home to second (double) - Sprint, round first hard
  • Inside-the-parker - All the way around, touch every base
  • Relay race - Teams, baton is a ball, around the bases
Coaching Points
  • Make it competitive - kids will run harder in a race
  • Proper base running form even when tired
  • This is conditioning AND skill work combined
Fun Finishers (End of Practice) 5 min
Why
End practice on a high note. Kids remember the end - make it fun and competitive. Builds team camaraderie and keeps them wanting to come back.
Options
  • Knockout (throwing) - Hit the target, miss and you're out
  • Home run derby - Off tee or soft toss, fence = HR
  • Pickle - Rundowns, teaches base running and tagging
  • Relay races - Any variation, teams competing
  • Flip cup fielding - Field grounder, run to line, flip cup, next person goes
Pro Tip
Losers do 5 push-ups or a sprint - keeps stakes low but adds excitement. Never make conditioning feel like punishment.
Cool-Down Stretches 3-4 min
When
After practice, during team huddle. This is where static stretching belongs - muscles are warm and ready to lengthen.
Stretches (hold 15-20 seconds each)
  • Quad stretch - Stand on one leg, pull heel to butt
  • Hamstring stretch - Sit, reach for toes
  • Shoulder stretch - Arm across body, hold at elbow
  • Tricep stretch - Arm overhead, pull elbow behind head
  • Butterfly - Sit, soles together, push knees down
Conditioning & End of Practice