Standard practice routine • Game-day modifications • Pitcher prep — Ages 9–10
How to use this card: The standard sequence (Blocks 1–4) runs every practice in the same order — kids should know exactly what's coming. On game days, swap to the Game-Day section. If a player is pitching that day, they follow the pitcher add-ons in Block 5 after finishing the team warm-up.
Block 1 — Arrival & Get Loose3–5 min
1
Gloves and water down at the dugout. Helmets and bats stay in bags. Hat on.
on arrival
2
Easy jog — foul line to foul line, twice. Conversational pace, get blood moving.
~2 min
3
Quick coach huddle: today's focus, who's pitching tonight (if game day), water reminder.
1 min
Coach watch: who's dragging, who's not loose, who skipped breakfast. Address before throwing starts.
Block 2 — Dynamic Warm-Up Sequence5–6 min
Line up on the foul line. Each exercise is foul line out to about 60 feet, jog back, next exercise. No standing in line. Same order, every practice.
1
High knees — drive knees to belt, pump arms.
60 ft
2
Butt kicks — heels to glutes, stay light on feet.
60 ft
3
Karaoke / Carioca — moving sideways down the line, alternate stepping the trail foot in front of the lead leg, then behind it. Hips swivel as the foot crosses. Like running sideways through traffic. Both directions.
60 ft each
4
Walking lunges with rotation — big step, twist torso over front leg.
60 ft
5
Frankensteins — straight-leg kicks, opposite hand reaches to toe.
60 ft
6
Inchworms — bend, walk hands out to plank, walk feet up. 4 reps.
in place
7
Arm circles — small → big, forward then backward.
10 each
8
Build-up sprints — 50% → 75%. Two reps. Not full out.
60 ft
Cues: quality over speed • same order every time • eyes up • no static stretching pre-throw (save for after).
Block 3 — Arm Care (Bands or Bodyweight)3–4 min
Builds the habit and primes the shoulder. Use light youth bands if available — bodyweight movement patterns work fine if not.
1
External rotation — anchor band at elbow height (fence, partner, doorframe). Elbow tucked at side, 90° bend. Against band tension, rotate forearm outward away from belly.
10 reps
2
Internal rotation — same anchor and stance. Rotate forearm inward across the belly. (No band? Same motion, slower, against your own resistance.)
10 reps
3
Pull-aparts — arms straight at chest, pull band apart, slow return.
10 reps
4
Y-T-W's — bent forward at the waist, back flat. Make 3 shapes with the arms, squeezing shoulder blades on each rep: Y = thumbs up, arms overhead (~120° apart) • T = arms straight out to the sides (shoulder height) • W = elbows bent and tucked at sides, hands up.
5 each
Coach watch: shoulders pulled down and back, not shrugged up toward the ears. Slow and controlled — they'll want to rush.
Block 4 — Throwing Progression (Catch Play)8–10 min
Pair up. Same order every time — players should know each station without prompting. Build distance gradually, never start hard.
Crow hop (used at 60 ft and on outfield throws): catch the ball, small jab step with the throwing-side foot, then a momentum step with the glove-side foot, then throw. It's a controlled hop that lets the body get behind the throw.
Throwing progression — five stages, same order every practice. ~8 throws per stage, more if needed.
1
Wrist flicks (10 ft, kneeling) — both knees down, throwing elbow at 90°, flick the wrist. Ball should rotate cleanly with backspin. Goal: grip and release.
8 throws
2
One-knee (25 ft) — throw-side knee down (right knee for righties), glove-side knee up. Rotate torso, throw across body. Goal: upper-body mechanics, no arm only.
8 throws
3
Standing (45 ft) — full motion, momentum step. Glove pulls in to the ribs, hips rotate first and the arm trails, ball comes in on a line. Goal: integrate full body.
8 throws
4
Stretch out (60 ft, crow hop) — slight arc OK, focus on clean release. Goal: lengthen the arm out without max effort.
5–8 throws
5
Come in (45 ft, on a line) — final phase, throw with zip and accuracy. Hit your partner in the chest. Goal: finish locked in to game-speed throws.
5–8 throws
Cues: 4-seam grip every throw • aim for partner's chest • right–left rhythm • if accuracy drops, move closer.
Stop signs: any complaint of elbow or shoulder pain → stop, sit them, flag a head coach. Don't push through arm pain at this age, ever.
Block 5 — Pitcher Add-Ons (only if pitching today)+10–12 min
Who: any kid scheduled to pitch in the game tonight, or in a bullpen/scrimmage today. Runs after Block 4 with a coach or assistant — separate from position-player work.
1
Flat-ground at game distance (~46 ft) — 8–10 fastballs, partner squats like a catcher. Hit the glove. No max effort.
8–10 throws
2
Move to the mound — windmill arm, take a few practice deliveries with no ball. Get the rhythm.
~1 min
3
Bullpen — fastballs, building intensity 60% → 75% → 90%. Catcher in gear. Locate to glove side and arm side.
10–12 pitches
4
Bullpen — secondary (if any). At 9–10 we mostly stick with fastballs and a change-up. No breaking balls. Keep it simple.
4–6 pitches
5
Sit, drink, breathe — finish bullpen 10–15 min before first pitch. Do not finish hot and then sit cold.
rest
Bullpen total target: ~20 pitches. Counts as part of the daily pitch load — track it.
Pitch Smart limits (ages 9–10): max 75 pitches per day.
Rest required: 1–20 pitches → 0 days • 21–35 → 1 day • 36–50 → 2 days • 51–65 → 3 days • 66+ → 4 days. Never pitch 3 days in a row, regardless of count.
Game Day Overlay — what changes~30 min total
Same blocks, tighter and more disciplined. Save legs and arms for the game itself.
Time before first pitch
What's happening
T-45 min
Players arrive, gear down, hat on, light catch (10 ft, easy)
Throwing-progression video search: on YouTube, search "youth baseball throwing progression warmup" — find a video you like, save it, show players once at the start of the season.
Dynamic warmup video search: search "baseball dynamic warmup high knees butt kicks Frankenstein" — same idea, save one.