Edinburgh Baseball Club
Club Training
How each drill on the plan works: what to set up, what to do, and what to look for.
Band arm-care routine Video Six band exercises before every throw. This is the club arm-care programme, so it is the same every session. Easy · 8 min Everyone At home Catch play progression Structured throwing with a partner, building distance gradually. The base of every throwing programme. Easy · 15 min Everyone Long toss and pull-downs Throwing on an arc out to the distance your arm wants, then walking back in throwing on a line. Medium · 15 min Everyone Towel drill A full delivery with a small towel in place of a ball. Builds extension and a clean arm path anywhere, with no throwing load. Easy · 10 min Pitchers At home Rocker and step-behind drills Short throwing drills that teach rhythm and direction to the plate without a full delivery. Easy · 10 min Pitchers Bullpen script A planned sequence of pitches instead of throwing until tired. The catcher calls it and keeps count. Medium · 15 min Pitchers Catchers PFP: covering first Pitchers fielding practice. On a ball hit to the right side, the pitcher runs to cover first base. Medium · 15 min · PIT008 Pitchers Infield Daily throwing programme The interval throwing warm-up, building the distance and the throw at each stage. Easy · 10 min · PIT011 Everyone Pick-offs and slide step Holding runners. A quick slide step gets the ball home faster, and pick-off moves keep leads short. Medium · 10 min Pitchers Receiving and framing Catching the pitch so it stays in the zone. The single most valuable catcher skill. Medium · 10 min Catchers Balance drill Hold the leg lift, then lead to the plate with the backside so the front heel stays closed. Easy · 5 min · PIT001 Pitchers Balanced stationary throws Throwing from the landing position without turning the upper body: extension and core, back foot planted. Medium · 2 min · PIT002 Pitchers Blocking progression Keeping balls in the dirt in front of you so runners cannot advance. Medium · 10 min Catchers Break of the hands Dry deliveries checking the hands separate at the top of the leg lift. A daily check. Easy · 2 min · PIT003 Pitchers Change-up catch Throwing the change-up with the same arm speed and mechanics as the fastball. Easy · 5 min · PIT006 Pitchers Pitchers' band work at a fence Video Band routine tied to a pole or fence: rotations at hip and shoulder height, then slow throwing motions. Easy · 10 min · PIT009 Pitchers Flat ground: strikes and five spots After interval throwing: strikes on flat ground for feel and fastball command. Easy · 5 min · PIT010 Pitchers Intentional throwing Feet planted, weight shift only: loosens the upper body and smooths the follow-through. Easy · 5 min · PIT012 · PIT013 Pitchers One-knee throws Throwing from the throwing-side knee: extension over the front knee and direction to the target. Easy · 2 min · PIT014 Pitchers Power position throws Throwing from a planted, side-on stance: weight shift from back to front and the upper-body follow-through. Easy · 5 min · PIT015 Pitchers Transfer and throws to second Getting the ball from glove to hand and to second base fast. Timed with a stopwatch as pop time. Medium · 10 min Catchers Infield PFP: bunts, first-base side Pitchers charge a bunt to the first-base side and make a quick throw to first. Medium · 15 min · PIT004 Pitchers Infield Working from the set Pitching from the stretch with the weight held on the back leg so the hips still drive. Medium · 2 min · PIT016 Pitchers PFP: bunts, third-base side Pitchers charge a bunt to the third-base side, turn and throw to first. Medium · 15 min · PIT005 Pitchers Infield PFP: comebackers Pitcher fields a ball hit back at him and starts the double play to the shortstop at second. Medium · 15 min · PIT007 Pitchers Infield Catcher pop-ups Pop-ups behind the plate drift back towards the field. Catchers turn their back to the infield to read them. Hard · 5 min · CATF009 Catchers Bunt pounce Catcher fields a bunt in front of the plate and throws to the right base. Medium · 10 min Catchers Pitchers Basic blocking Dropping to block a ball in the dirt: chest over the ball, chin down, glove in the gap. Medium · 5 min · CATF001 Catchers Basic receiving, no glove Soft hands: let the ball come to the hand instead of reaching for it. Easy · 5 min · CATF002 Catchers Bite the ball Blocking a tennis ball with the chin tucked to the chest. Easy · 5 min · CATF003 Catchers Block, recover, throw Block the tennis ball, then pick up a baseball and throw quickly. Medium · 5 min · CATF004 Catchers Cross-partner framing Two catchers side by side catching diagonal throws and framing each one. Hard · 5 min · CATF005 Catchers Drop and block line Repeating the blocking position along a line of balls on the ground. Easy · 5 min · CATF006 Catchers No-glove block Blocking without a glove so the body, not the hand, keeps the ball in front. Medium · 5 min · CATF007 Catchers Nose behind the ball Moving the body so every catch is in front of the nose. Medium · 5 min · CATF008 Catchers Tennis ball pop-ups Pop-ups off a tennis racquet: mask off, back to the infield, two hands. Easy · 5 min · CATF010 Catchers Tennis ball soft hands One-handed catches with no glove, letting the ball travel to a soft hand. Easy · 5 min · CATF011 Catchers Tic-tac-toe framing Framing to a called square on an imaginary 3 × 3 grid. Medium · 5 min · CATF012 Catchers Preset backhand pick and stick Fielding a backhand from a set position: stay low with the glove foot crossed over and push the glove through the ball. Easy · 5 min · INF002 · INF007 Infield Box drill: second baseman feeds Second baseman's backhand flip for the double play, practised round a square of four. Medium · 5 min · INF003 Infield First base: picking short hops The first baseman strides to the throw and picks the short hop with the back foot on the bag. Medium · 5 min · INF004 Infield Box drill: shortstop feeds Shortstop's underhand feed for the double play, practised round a square of four. Medium · 5 min · INF005 Infield Forehand range Moving to the glove side and fielding a forehand in one motion. Medium · 5 min · INF006 Infield Second baseman underhand flip On a ball to his right, the second baseman fields moving to the bag and flips to the shortstop covering. Medium · 5 min · INF008 Infield Slow rollers Charging a slow roller under control and fielding it with two hands. Medium · 10 min · INF009 Infield 30-second grounders Quick partner ground balls with the feet planted: glove out front, follow the ball in. A good series starter. Easy · 2 min · INF010 Infield Right-left shuffle Footwork to get in front of a ball to the glove side: cross over, shuffle, field it in front. Medium · 5 min · INF011 Infield Shortstop flip to second On a ball to his left, the shortstop fields forehand and flips underhand to the second baseman covering. Easy · 5 min · INF012 Infield Backhand pick and stick, fungo Backhands off the bat: cross over, stay low, pick it and hold it for a second. Medium · 10 min · INF013 Infield Wall ball Short hops off a wall with a tennis ball. The quickest way to build soft hands, and it can be done anywhere. Easy · 10 min Infield At home Rapid-fire fungo Ground balls one after another, just enough time to reset. Works the ready step, the read and the first step. Medium · 10 min · INF014 Infield Preset backhand rake Backhand from a staggered stance: stay low and push the glove through the ball. Easy · 5 min · INF015 Infield Fungo ground balls Ground balls from a coach at home plate, fielded and thrown to first every time. Medium · 15 min Infield Double-play feeds and turns The shortstop and second baseman feed each other at second base and turn the throw to first. Medium · 15 min Infield First-step reaction The first step decides whether you reach the ball. Fielders react to a coach pointing in a direction. Easy · 10 min Infield Outfield At home Relays and cut-offs A ball hit into the gap goes from the outfielder to the infielder and on to a base, in two good throws. Medium · 15 min Infield Outfield Bunt coverage Everyone has a job when the batter bunts. The corners come in, second covers first, and the catcher calls it. Medium · 15 min Infield Pitchers Catchers Drop step and crossover The two first steps an outfielder uses: drop step for balls over the head, crossover for balls to the side. Easy · 10 min Outfield At home Drop step cones Drop step at an angle and stay inside the cone, then catch the fly ball thrown past it. Easy · 10 min · OUTF002 Outfield Fly balls with a partner Getting under a fly ball and catching it in front of the cap. Easy · 5 min · OUTF003 Outfield Outfield grounders Fielding a ground ball outside the front glove foot, head down, pushing through. Easy · 5 min · OUTF004 Outfield Read and react A quick drop step to the right side, then a clean catch on a short pop-up. Easy · 5 min · OUTF007 Outfield Tandem Two lines of outfielders, one ball between them: call it, take it, back it up. Easy · 15 min · OUTF008 Outfield Over-the-shoulder catches Running to a spot and finding the ball late. Builds reads on balls hit over the outfielder head. Medium · 5 min · OUTF006 Outfield Do-or-die ground ball With a runner trying to score, the outfielder charges, fields the ball on the glove side and throws home. Medium · 10 min Outfield Crow-hop throws to targets A low line throw using a crow hop, landing on one bounce in front of the target. Easy · 10 min Outfield At home Fence work Finding the fence before the ball, so you can catch at the wall safely. Medium · 10 min Outfield Fly-ball communication Two or three fielders and one ball. Call it early. The centre fielder has priority. Easy · 15 min · OUTF005 Outfield Fielding during BP The fielding half of live BP: play every ball like a game and get it back to the bucket quickly. Easy · 20 min Infield Outfield Tee ladder Tee work at five locations with a target in the net, so every swing has a purpose. Easy · 10 min Hitting Front toss, mixed speed A coach tosses from behind a screen, changing speed to train the hitter to stay back. Easy · 10 min Hitting Two-strike approach With two strikes, protect the plate. Widen the stance, choke up and put the ball in play. Medium · 15 min Hitting Pitching machine BP Live hitting off the machine. Ten swings a turn, everyone else shags in the field. Easy · 20 min Hitting L-screen BP Coach throws BP from behind the L-screen. Everyone not hitting shags. Medium · 20 min Hitting Soft toss into a net A partner tosses from the side into a net. Timing, direction and bat speed. No shagging. Easy · 10 min Hitting Lead-offs and secondary leads Getting a safe lead at first and two shuffle steps as the pitch is delivered. Easy · 10 min Running Rounding the bag Run a banana route to first and hit the inside corner of the base, so you can take an extra base. Easy · 10 min Running Sprint starts Video Short sprints at full speed with full rest. Speed only improves when every rep is fast. Easy · 10 min Running Everyone At home Rotational med-ball throws Video Explosive side-on throws against a wall. Trains the hip-to-shoulder turn behind both throwing and hitting. Easy · 10 min Everyone Hitting Pitchers At home Dry swings with a purpose Swings without a ball at home. Every swing is at an imagined pitch location. Easy · 5 min Hitting At home Dynamic warm-up Five minutes that raise the heart rate and take the hips, legs and shoulders through the ranges the session needs. Easy · 5 min At home Everyone Jog and hip mobility An easy jog to warm up, then two hip stretches that help with fielding, hitting and throwing. Easy · 6 min At home Everyone Y, T and W raises lying face down Video Strengthens the small muscles round the shoulder blades that keep a throwing shoulder healthy. Easy · 5 min At home Pitchers Catchers Infield Outfield Wall slides Video Shoulder mobility and control: slide the arms up a wall without the back or wrists coming off it. Easy · 4 min At home Pitchers Catchers Infield Outfield Sleeper stretch Video A gentle stretch for the back of the throwing shoulder, which gets tight from throwing. Easy · 3 min At home Pitchers Catchers Infield Outfield Split squats Video A single-leg squat for strength and balance in the legs and hips, the base of every throw and swing. Easy · 5 min At home Everyone Goblet squat Video A squat holding a weight at the chest, which keeps the body upright and teaches a good squat. Easy · 5 min At home Everyone Single-leg Romanian deadlift Video A hinge on one leg for the hamstrings and glutes, and the balance needed for pitching and fielding. Medium · 5 min At home Everyone Dumbbell Romanian deadlift Video A two-leg hip hinge with weights. Builds the hamstrings and glutes that power sprinting and throwing. Medium · 5 min At home Everyone Glute bridge Video Wakes up and strengthens the glutes, which drive hip rotation in hitting and pitching. Easy · 4 min At home Everyone Lateral lunge Video A side-to-side lunge for the hip and groin strength fielders need moving left and right. Easy · 5 min At home Infield Outfield Everyone Step-ups Video Single-leg strength using a step. Good for knees, hips and balance. Easy · 5 min At home Everyone Rear-foot-elevated split squat Video A split squat with the back foot raised. One of the best single-leg strength exercises. Medium · 6 min At home Everyone Trap bar deadlift Video A heavy lift for whole-body strength, safer for the back than a straight-bar deadlift. Medium · 8 min At home Everyone Back squat Video A barbell squat for leg and hip strength. Learn it with a coach or gym instructor first. Medium · 8 min At home Everyone Wall sit Video A held squat against a wall: leg strength and endurance with no kit. Easy · 3 min At home Everyone Push-ups Video Upper-body pushing strength with the trunk held strong, as in throwing. Easy · 4 min At home Everyone Band rows Video Pulling strength for the upper back, balancing all the pushing and throwing. Easy · 4 min At home Everyone Inverted rows under a table Video A body-weight pull for the upper back. Check the table first: it must not tip. Medium · 4 min At home Everyone One-arm dumbbell row Video A heavier upper-back pull, one arm at a time. Easy · 5 min At home Everyone Dumbbell bench press Video Upper-body pushing strength, with each arm working on its own. Easy · 6 min At home Everyone Half-kneeling one-arm press Video Pressing overhead from one knee, which makes the trunk work to stay steady. Medium · 5 min At home Everyone Pull-ups Video Body-weight pulling strength for the back and grip. Hard · 5 min At home Everyone Band face pulls Video Works the back of the shoulders and upper back. Great for throwers. Easy · 4 min At home Pitchers Catchers Infield Outfield Side plank Video Holds the body straight on its side. Strengthens the trunk that links legs to arms in every throw and swing. Easy · 4 min At home Everyone Dead bug Video Trunk control lying on your back: the arms and legs move while the lower back stays still. Easy · 4 min At home Everyone Bird dog Video Balance and trunk control on hands and knees. Good for the lower back. Easy · 4 min At home Everyone Front plank Video A held position on the forearms for trunk strength. Easy · 3 min At home Everyone Pallof press Video Resisting rotation: the trunk stays still while the band tries to turn you. Builds the control behind a strong swing. Easy · 4 min At home Everyone Copenhagen plank Video A side plank with the top leg on a bench. Strengthens the groin, which helps prevent strains. Medium · 4 min At home Infield Outfield Everyone Med-ball slams Video Explosive whole-body power: lift the ball overhead and slam it down hard. Easy · 4 min At home Everyone Broad jumps Video Jumping forward as far as you can and landing well. Builds the power for first steps and sprinting. Medium · 4 min At home Everyone Lateral bounds Video Jumping sideways from one leg to the other. Power for moving left and right in the field. Medium · 4 min At home Infield Outfield Everyone Kettlebell swings Video A fast hip hinge that builds power in the hips and hamstrings. Medium · 5 min At home Everyone Box jumps Video Jumping up onto a box. Power with a soft landing. Medium · 5 min At home Everyone Shuffle and sprint Video Three shuffles, then cross over and sprint. Like a steal break or a fielder's first move. Easy · 6 min At home Running Infield Outfield Everyone Turn and run, first to second Rounding a base and sprinting to the next. Practise the turn at speed. Easy · 6 min At home Running Everyone Delivery in front of a mirror Slow pitching deliveries with no ball, checking each position in a mirror. Easy · 5 min At home Pitchers Receiving off soft toss Catcher receiving at home with a partner tossing softly to different spots. Easy · 10 min At home Catchers Blocking footwork, no ball The catcher's drop to block, practised with no ball until it is automatic. Easy · 5 min At home Catchers Brisk walk, run or bike Steady exercise for general fitness and recovery. Easy · 20 min At home Everyone Intervals: 30 s hard, 30 s easy Short hard efforts with recovery. Fitness for repeated sprints, like running the bases. Medium · 10 min At home Everyone Skipping rope Video Quick feet and fitness with a rope. Easy · 6 min At home Everyone Band pull-aparts Video Strengthens the upper back and the back of the shoulders, which slow the arm down after every throw. Easy · 4 min At home Pitchers Catchers Infield Outfield Dynamic Warmup Dynamic Warmup for preparing the body, ligaments and the fast twitch muscles for the next couple of hours of baseball activity. Easy · 10 min Everyone No-money drill Video External rotation with the elbows tucked in. Strengthens the rotator cuff that protects a throwing shoulder. Easy · 3 min At home Pitchers Catchers Infield Outfield Dumbbell external rotation, elbow supported Video Strengthens the rotator cuff in the throwing position, with the upper arm out to the side at shoulder height. Easy · 4 min At home Pitchers Catchers Infield Outfield Half-kneeling band external rotation Video External rotation with the arm up at shoulder height, as in a throw, from a kneeling stance that stops the back arching. Easy · 4 min At home Pitchers Catchers Infield Outfield Cuban press Video An upright row, a rotation and a press in one. Strengthens the shoulder through the whole range a thrower needs. Medium · 5 min At home Pitchers Catchers Infield Outfield Push-up plus on hands and knees Video Trains the serratus, the muscle that holds the shoulder blade against the ribs and keeps a throwing shoulder in a good position. Easy · 3 min At home Pitchers Catchers Infield Outfield Band shoulder pass-throughs Video Takes the shoulders through their full range: in front, over the head and behind. Easy · 3 min At home Pitchers Catchers Infield Outfield Forearm wall slides Video Sliding the arms up a wall into a Y, then lifting them off. Trains the shoulder blades to rotate up, which an overhead throw needs. Easy · 3 min At home Pitchers Catchers Infield Outfield Back-to-wall arm raises Video Shows how far the arms go overhead without the back arching, and trains the trunk to hold still while they do. Easy · 3 min At home Pitchers Catchers Infield Outfield Bent-over dumbbell reverse fly Video Strengthens the back of the shoulders, which slow the arm down after a throw. Easy · 4 min At home Pitchers Catchers Infield Outfield Kettlebell arm bar Video Holding a weight straight up while rolling onto your side. Builds a steady shoulder with the arm overhead. Medium · 5 min At home Pitchers Catchers Infield Outfield Kettlebell halo Video Circling a weight round the head. Shoulder mobility and control, with the trunk holding still. Easy · 3 min At home Pitchers Catchers Infield Outfield Lying lower-trap raise Video Strengthens the lower trapezius, which helps the shoulder blade move well when the arm goes up to throw. Easy · 4 min At home Pitchers Catchers Infield Outfield Forearm release with a ball Video Rolling the forearm on a ball to ease tight forearm muscles after throwing and hitting. Easy · 3 min At home Pitchers Catchers Infield Outfield Half-kneeling bottoms-up kettlebell press Video Pressing a kettlebell held upside down. The grip and shoulder work hard to keep it balanced, so the shoulder learns to stay steady overhead. Medium · 5 min At home Everyone Chin-ups Video Pulling up with the palms towards you. Builds the back, which works hard in throwing and swinging. Medium · 5 min At home Everyone Slow-lowering pull-ups Video Getting to the top of a pull-up and lowering as slowly as you can. The quickest way to your first pull-up. Easy · 4 min At home Everyone Renegade rows Video A row from hands and knees. Works the back while the trunk stops the body twisting. Medium · 5 min At home Everyone Chest-supported dumbbell row Video Rowing face down on an incline bench, so the back does the work and the lower back is spared. Easy · 5 min At home Everyone Half-kneeling landmine press Video Pressing a barbell up and forward on an angle. A shoulder-friendly press that suits throwers better than pressing straight overhead. Medium · 5 min At home Everyone Med-ball rotational scoop toss Video Turn away, then throw a med ball into a wall in front of you. Builds the hip-led rotation behind the swing and the throw. Medium · 5 min At home Everyone Med-ball step-behind rotational throw Video A side-on throw into a wall with a step behind first, like a fielder's footwork into a throw. Moves the weight from the back leg to the front and turns it into speed. Medium · 6 min At home Everyone Med-ball rotational shot put Video A rotational throw pushing the ball from the shoulder like a shot put. Trains the hips and trunk to drive the arm, as in a throw. Medium · 6 min At home Everyone Med-ball overhead throw Video A two-handed overhead throw into a wall. Power through the trunk and the front of the body. Easy · 4 min At home Everyone Med-ball wall balls Video Squat, then drive up and push a med ball high onto a wall. Leg power and fitness in one. Easy · 5 min At home Everyone One-arm kettlebell swings Video A kettlebell swing with one hand. Hip power, with the trunk working to stop the body twisting. Medium · 5 min At home Everyone Split squat jumps Video Jumping up from a split stance. Single-leg power and a soft landing. Medium · 4 min At home Everyone Squat jumps, hands behind the head Video A quick dip and a jump straight up, hands behind the head so the legs do all the work. Easy · 4 min At home Everyone Depth jumps Video Step off a low box, land and jump straight up as fast as you can. Trains the legs to turn a landing into a jump quickly. Hard · 5 min At home Everyone Seated box jumps Video Jumping onto a box from a seated start. With no run-up or dip, the hips have to make the power from still. Medium · 5 min At home Everyone Single-leg take-off box jumps Video Jumping onto a box off one leg and landing on two. Single-leg power, like the first step of a sprint. Medium · 5 min At home Everyone Sled push Video Driving a sled with a strong forward lean. Teaches the body angle and leg drive of the first steps of a sprint. Medium · 5 min At home Running Everyone Reverse sled drag Video Walking backwards dragging a sled. Builds the front of the thighs and is easy on the knees. Easy · 5 min At home Everyone Battle rope waves Video Fast waves with heavy ropes. Fitness for the shoulders, arms and trunk without running. Easy · 5 min At home Everyone Landmine rotation Video Moving the end of a barbell from side to side in an arc with straight arms. Trains the trunk to turn and to control the turn. Medium · 5 min At home Everyone Hollow body hold Video Lying on your back with the arms and legs held off the floor and the lower back pressed down. Strength for the front of the trunk. Medium · 3 min At home Everyone Side plank with hip dips Video Lowering and lifting the hips in a side plank. Builds the side of the trunk. Easy · 4 min At home Everyone Body saw Video A forearm plank where you slide back and forward. Much harder work for the trunk than a still plank. Medium · 4 min At home Everyone Band-resisted dead bug Video A dead bug while pulling a band down with straight arms. The pull switches on the back and makes the trunk work harder. Medium · 4 min At home Everyone Kettlebell dead bug Video A dead bug holding a weight straight up over the chest, which makes the trunk work harder. Medium · 4 min At home Everyone Farmer's carry Video Walking with a heavy weight in each hand. The grip, shoulders and trunk all have to work. Easy · 4 min At home Everyone Suitcase carry Video Walking with a weight in one hand. The side of the trunk works to stop you leaning, a big part of swinging and throwing. Easy · 4 min At home Everyone Bottoms-up kettlebell carry Video Walking with a kettlebell held upside down at shoulder height. The grip and shoulder keep it balanced, which builds a steady shoulder. Medium · 4 min At home Everyone Overhead carry Video Walking with weights held straight overhead. A steady shoulder with the trunk braced. Medium · 4 min At home Everyone Racked kettlebell carry Video Walking with a kettlebell held at the front of one shoulder. The trunk works to keep you upright. Easy · 4 min At home Everyone Turkish get-up Video Getting from lying to standing and back while holding a weight overhead. A steady shoulder, trunk strength and moving well, all in one. Hard · 8 min At home Everyone Kettlebell windmill Video Holding a kettlebell overhead and hinging sideways towards the floor. A steady shoulder, mobile hips and trunk control. Hard · 5 min At home Everyone Med-ball rollouts Video Kneeling and rolling a med ball out in front of you. Hard work for the front of the trunk. Medium · 4 min At home Everyone Plank shoulder taps Video Tapping each shoulder from a push-up position without the hips moving. Easy · 3 min At home Everyone Stir the pot Video A plank with the forearms on a Swiss ball, making small circles. Tough work for the trunk. Medium · 4 min At home Everyone Suitcase deadlift Video Deadlifting a weight from beside one foot. Leg and hip strength, with the trunk working to stay square. Easy · 5 min At home Everyone Nordic hamstring curls Video Kneeling and lowering the body forward as slowly as you can with the hamstrings. One of the best exercises for preventing hamstring strains when sprinting. Hard · 5 min At home Everyone Single-leg glute bridge Video A glute bridge on one leg, holding the other knee to the chest so the lower back cannot take over. Easy · 4 min At home Everyone Hip thrust Video A glute bridge with the shoulders up on a bench, which gives the hips a bigger range. Builds the glutes that drive a swing and a sprint. Easy · 4 min At home Everyone Marching glute bridge Video Holding a glute bridge while lifting one knee at a time. The hips must stay up and level. Medium · 4 min At home Everyone Reverse lunges Video Stepping back into a lunge. Single-leg strength that is kinder to the knees than a forward lunge. Easy · 5 min At home Everyone Walking lunges Video Lunging forward step after step. Leg strength and balance. Medium · 5 min At home Everyone Single-leg squat from a bench Video Standing on one leg on a bench and lowering until the other heel touches the floor. Single-leg strength and knee control. Medium · 5 min At home Everyone Skater squats Video A single-leg squat with the free leg bent behind you, lowering until the back knee touches. A hard test of leg strength and balance. Hard · 5 min At home Everyone Band good mornings Video A hip hinge against a band. Teaches the hinge and strengthens the hamstrings and back. Easy · 4 min At home Everyone Front squat Video A squat with the bar on the front of the shoulders. Keeps the body upright and builds the legs and trunk. Hard · 8 min At home Everyone Barbell Romanian deadlift Video Lowering a barbell down the legs with a hinge. Builds the hamstrings and glutes. Medium · 6 min At home Everyone Back extensions Video Hinging over a 45-degree bench and squeezing the glutes to come back up. Strengthens the glutes, hamstrings and back. Easy · 4 min At home Everyone Slider hamstring curls Video Lying on your back with the heels on sliders, sliding the legs out and curling them in with the hips up. Strengthens the hamstrings for sprinting. Medium · 4 min At home Everyone Lateral band walks Video Side steps with a band round the legs. Wakes up the outer hip muscles that keep the knees steady. Easy · 3 min At home Everyone Banded clamshells Video Lying on your side and opening the top knee against a band. Strengthens the outer hip. Easy · 3 min At home Everyone Arm circles Video Arm circles from small to large, to warm up the shoulders. Easy · 2 min At home Everyone World's greatest stretch Video A long lunge with a rotation and a hamstring stretch. Opens the hips, hamstrings and upper back in one. Easy · 4 min At home Everyone 90/90 hip switches with a lean Video Sitting with both knees bent at right angles and rotating them from side to side, leaning over the front leg. Hip rotation both ways, which every swing and throw needs. Easy · 4 min At home Everyone Dynamic pigeon Video A moving pigeon stretch from hands and knees. Stretches the glute and the outside of the hip. Easy · 3 min At home Everyone Rocking frog stretch Video Rocking back with the knees wide. Opens the groin and inner hips, which fielders and catchers rely on. Easy · 3 min At home Everyone Kneeling adductor rock-backs Video From hands and knees with one leg straight out to the side, rocking back to stretch the groin. Easy · 3 min At home Everyone Inchworms Video Walking the hands out to a push-up position and the feet back up to the hands. Warms up the hamstrings, shoulders and trunk. Easy · 3 min At home Everyone Cradle walk Video Pulling one shin up towards the chest while standing tall on the other leg. A warm-up stretch for the hip and glute. Easy · 3 min At home Everyone Fire hydrant circles Video Drawing circles with the knee from hands and knees. Takes the hip through its full range. Easy · 3 min At home Everyone Kneeling upper-back rotations Video On hands and knees with one hand behind the head, turning the elbow up to the ceiling. Upper-back rotation for swinging and throwing. Easy · 3 min At home Everyone Bench upper-back stretch Video Kneeling with the elbows on a bench and sinking the chest down. Stretches the lats and upper back so the arms go overhead freely. Easy · 3 min At home Everyone Squat to stand with rotation Video Holding your toes, dropping into a deep squat and reaching each arm up. Opens the hips, ankles and upper back. Easy · 3 min At home Everyone Half-kneeling quad stretch Video A kneeling stretch for the front of the thigh and hip, which get tight from sitting and sprinting. Easy · 3 min At home Everyone Lat stretch at a post Video Holding a post and sitting back to stretch the lat, which needs to be long for the arm to go overhead. Easy · 3 min At home Everyone Deep squat prying Video Sitting in the bottom of a goblet squat and rocking gently, using the elbows to ease the knees out. Opens the hips and ankles for a catcher's crouch and fielding. Easy · 3 min At home Everyone