Drill library
2 drills match your filters
8-Minute Dynamic Warmup
Strength & conditioning · Cage / Gym · 8 min · ages 9-12, 13-15, 16+
Standard dynamic warmup gating any throwing or speed work.
No equipment required.
For kids
How to explain it: Eight minutes of movement before we throw or sprint. Light jog, skips, leg swings, arm circles — wake everything up.
What good looks like: Break a light sweat. Feel loose, not tired. Nobody throws or runs full speed until this is done.
Why it matters: Cold muscles get hurt. This is how we protect your arm and legs so you can train at full speed for years, not just one season.
Youth Strength Foundations Circuit
Strength & conditioning · Cage / Gym · 30 min · ages 13-15, 16+
Bodyweight + light load circuit: squat, hinge, push, pull, carry.
- light kettlebell
- light dumbbells
- row bar or TRX
For kids
How to explain it: Five stations: squat, deadlift, push-up, row, carry. Light weight. Move slow and clean. Form before weight, every time.
What good looks like: Finish all three rounds with good form. If your back rounds or you wobble, the weight is too heavy — drop it.
Why it matters: Strong legs, hips, and core make you swing harder, throw harder, and stay healthy. We earn the weight by earning the technique.