🔥 WARM-UP & CONDITIONING

Ages 9-10
Why warm-up matters: Cold muscles = injuries. A good warm-up increases blood flow, loosens joints, and gets kids mentally focused. Keep it consistent so players know what to expect. Aim for 10-12 minutes before skill work.
Dynamic Stretching Sequence 5-6 min
Setup
Line players up on the foul line. Each exercise goes from foul line to about 60 feet out. Jog back after each one. Keep them moving - no standing around.
Exercise Sequence (do in order)
  • Jog - Easy pace to get blood moving
  • High knees - Drive knees up, pump arms
  • Butt kicks - Heels to glutes, stay light on feet
  • Karaoke/Carioca - Lateral movement, hips rotating
  • Walking lunges - Big steps, knee doesn't pass toe
  • Frankensteins - Straight leg kicks, touch opposite hand
  • Arm circles - Small to big, forward then backward
  • Sprint 75% - Build up speed, not full out
Coaching Points
  • No static stretching before activity - save that for after practice
  • Watch for kids just going through the motions - demand quality
  • Make it routine - same order every practice
Band Work (Arm Care) 3-4 min
Equipment
Resistance bands (light/youth weight) - optional but recommended
Exercises (10 reps each)
  • External rotation - Elbow at side, rotate forearm out
  • Internal rotation - Elbow at side, rotate forearm in
  • Pull-aparts - Arms straight, pull band apart at chest
  • Overhead stretch - Hold band overhead, gentle pull apart
Pro Tip
If no bands, do these movements without resistance. The movement patterns still help. Arm care habits built at 9-10 prevent injuries at 14-15.
Throwing Progression (Standard Warm-Up) 8-10 min
Sequence
  • Wrist flicks - 10 throws at 10 feet (kneeling)
  • One-knee throws - 10 throws at 25 feet
  • Standing throws - 10 throws at 45 feet
  • Back up - 5-10 throws, increase distance to comfort
  • Come back in - Work back to 45-50 feet with zip
Coaching Points
  • Never start throwing hard from distance - build up
  • If a throw sails or accuracy drops, move closer
  • This is the same every practice - make it automatic
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
Assistant Coach Reference Card | Warm-Up & Conditioning