ROOKIE OFF-SEASON PROGRAM (AGES 6–7)

Purpose: Improve basic throwing, hitting mechanics, confidence catching, and overall movement quality. Still minimal formal throwing volume.

Weekly Schedule (2 sessions per week)

Session Length: 25–35 minutes

Warm-Up

1.        Jog or skip – 1 minute

2.        Arm circles – 15 each

3.        Leg swings – 10 per leg

4.        Trunk twists – 15 seconds

Throwing

1.        Grip check and wrist-flick drill (5–8 ft)

2.        “Step → Rotate → Throw” form work

3.        Wall target throwing (10–15 throws)

4.        Catching soft balls with parent

Hitting

1.        Tee batting (10 swings)

2.        Front toss (parent kneeling, 10–15 tosses)

3.        “Knob to ball” cue

4.        Two-hand finish

Fielding

1.        Rolling grounders: 12–15 reps

2.        Forehand/backhand footwork (slow and simple)

3.        Bucket catching (pop-ups tossed by parent)

General Athleticism

1.        Light agility ladder or sidewalk chalk pattern

2.        Jog-shuffle-jog transitions

3.        Non-baseball sports strongly encouraged