Drills
Drills, notes, and the cones diagram.
A free library for parent-coaches. Filter by sport, age, or focus. Each entry is short, age-appropriate, and written to be useful at a normal weeknight practice.
baseball · warm-up
Pitcher Arm Circle Warm-Up
Warm up the throwing arm before pitching. 8 minutes. Ages 8-10.
baseball · fundamentals
Arm Slot Mirror
Use a partner mirror to fix where the arm comes through. 10 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Backhand Pickup
Field grounders hit to the wrong side of the body. 15 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Bare Hand Rolls
Teach kids to stop and pick up a moving ball with two hands. 8 minutes. T-ball and ages 5-7.
baseball · situational
Bases Loaded Force Out
With bases loaded, every fielder has the same play: step on the closest base. 12 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Bent Leg Slide
The basic feet-first slide into a base. 12 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Bottom Hand Tee
Hit off the tee with only the bottom hand on the bat. 10 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Bucket of Grounders
20 grounders in a row to build fielding volume. 12 minutes. Ages 5-7 and 8-10.
baseball · fundamentals
Bullpen Rhythm
Throw a structured 25-pitch bullpen with rest between sets. 20 minutes. Ages 11-12.
baseball · situational
Bunt Coverage Roles
Every fielder has a job when a bunt is laid down. 15 minutes. Ages 11-12.
baseball · fundamentals
Bunt Pivot
Bunt without squaring around. Pivot only the upper body. 12 minutes. Ages 11-12.
baseball · fundamentals
Bunt Square Around
Turn the body toward the pitcher and lay the bat flat. 12 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Catcher Blocking
Catcher blocks balls in the dirt with the body. 12 minutes. Ages 11-12.
baseball · fundamentals
Catcher Throw to Second
Catcher receives the pitch and throws to second base. 15 minutes. Ages 11-12.
baseball · fundamentals
Changeup Grip
First exposure to a changeup. Slower pitch, same arm speed. 12 minutes. Ages 11-12.
baseball · fundamentals
Charge the Ball
Field a slow grounder by running forward to it. 12 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Coach Front Toss
Coach kneels in front and tosses underhand for hitting reps. 15 minutes. Ages 5-7 and 8-10.
baseball · fundamentals
Color-Coded Ball Recognition
Pitches are different colors. Hitter calls the color before the swing. 12 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Cone Funnel Grounder
Use cones to teach the path of the ball into the chest. 10 minutes. T-ball and ages 5-7.
baseball · situational
Cover First on a Bunt
First baseman charges, second baseman covers first. 12 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Cross-Field Relay Throw
Three players in a line, ball moves with one shuffle each. 15 minutes. Ages 8-10 and 11-12.
baseball · situational
Cutoff Positioning
Infielder positions in line between the outfielder and the base. 15 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Deep Fly Over the Shoulder
Catch a fly ball running away from home plate, looking back over the shoulder. 12 minutes. Ages 11-12.
baseball · fundamentals
Do or Die Grounder
Field a grounder when the only option is to throw the runner out. 15 minutes. Ages 11-12.
baseball · situational
Double Cut Relay
Two relay players in a line for the deepest throws. 15 minutes. Ages 11-12.
baseball · warm-up
Dynamic Warm-Up Circuit
Five movement exercises before practice or a game. 10 minutes. Ages 5-7, 8-10, and 11-12.
baseball · game-management
End of Inning Score Check
Coach quizzes kids on outs, score, and runners between innings. 5 minutes. Ages 5-7 and 8-10.
baseball · situational
Fielder's Choice Decision
Field a grounder with a runner already on base and pick the right out. 12 minutes. Ages 11-12.
baseball · fundamentals
Pitcher Fielding Position
Land in fielding stance after every pitch. 12 minutes. Ages 11-12.
baseball · fundamentals
First and Third Decisions
Runner on third reads the catcher and decides to score or hold. 12 minutes. Ages 11-12.
baseball · situational
First and Third Defense
Defending against the first-and-third double steal. 15 minutes. Ages 11-12.
baseball · fundamentals
Flat Ground Rollers
First exposure to fielding a moving ball with a glove. 8 minutes. T-ball and ages 5-7.
baseball · fundamentals
Fly Ball Drop Step
Take the first step backward on a deep fly ball. 12 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Forehand Reach
Field a grounder hit to the glove side without crossing the body. 12 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Four-Seam Grip
Teach the grip that makes the ball fly straight. 8 minutes. Ages 5-7 and 8-10.
baseball · game-management
Call the Play
Coach calls a situation, kids name the play before the pitch. 10 minutes. Ages 11-12.
baseball · fundamentals
Glove Flip Flexibility
Break in the glove and the kid's hand at the same time. 5 minutes. T-ball and ages 5-7.
baseball · fundamentals
Glove Side Only
Build glove-hand confidence by catching with one hand. 10 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Grounder and Throw to First
Field a grounder and make the throw to first base. 15 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Hit and Run
Runner on first runs on the pitch, batter swings at anything close. 15 minutes. Ages 11-12.
baseball · fundamentals
Holding Runners from the Stretch
Pitch from the stretch position with a runner on first. 15 minutes. Ages 11-12.
baseball · fundamentals
Inside Outside Pitch Recognition
Pitches alternate inside and outside. Hitter calls and reacts. 12 minutes. Ages 11-12.
baseball · warm-up
Jog and Stretch Line
Easy jog plus simple stretches. The youngest kids' warm-up. 6 minutes. T-ball and ages 5-7.
baseball · fundamentals
Knee Pitching
Throw pitches from one knee to isolate the upper body. 10 minutes. Ages 8-10.
baseball · fundamentals
Knee Throwing
Throw from one knee to isolate the upper body. 10 minutes. Ages 8-10.
baseball · fundamentals
Loaded Position Pause
Pause at the top of the load to feel the ready position. 10 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Line Drive Reaction
Catch hard line drives with quick hands. 12 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Long Toss Ladder
Build arm strength with stepped distances. 15 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Opposite Field Hitting
Hit the outside pitch to the opposite field on purpose. 12 minutes. Ages 11-12.
baseball · fundamentals
Outfield Throw to the Cutoff
Throw long and hit the relay player chest-high. 15 minutes. Ages 11-12.
baseball · fundamentals
Overhand Batting Practice
Coach throws overhand from a short distance for live hitting reps. 20 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Overhand Toss with a Partner
First exposure to throwing overhand. 8 minutes. T-ball and ages 5-7.
baseball · fundamentals
Pickle Rundown
Runner caught between bases, has to commit to one direction. 12 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Pitch Count Game
Simulate a real at-bat with ball and strike calls. 15 minutes. Ages 11-12.
baseball · fundamentals
Pitcher Fielder Throw to First
Pitcher fields a comebacker and throws to first base. 12 minutes. Ages 11-12.
baseball · fundamentals
Pitching Stance Balance
Hold the balance position with the front knee up. 10 minutes. Ages 8-10.
baseball · situational
Pop-Up Priorities
Who has priority on a pop-up between two fielders. 12 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Pop-Up Call It
Catch a high pop-up and call for it loud. 10 minutes. Ages 5-7 and 8-10.
baseball · fundamentals
Quick Release
Catch the ball and throw it again in under two seconds. 12 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Rapid Fire Soft Toss
30 swings in 90 seconds for swing pattern training. 10 minutes. Ages 11-12.
baseball · fundamentals
Read the Ball off the Bat
Runner reads where the ball is going and decides whether to advance. 15 minutes. Ages 11-12.
baseball · fundamentals
Rebound Net Catch
Use a pitch-back net to get hundreds of catches in 15 minutes. Ages 5-7 and 8-10.
baseball · fundamentals
Rolling Grounders No Glove
Field grounders with bare hands so the body learns the position. 8 minutes. T-ball and ages 5-7.
baseball · fundamentals
Rounding the Base
Take a wide angle into the base, hit the inside corner, and continue. 12 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Run Through First
Run hard through first base, don't slow down at the bag. 8 minutes. T-ball and ages 5-7.
baseball · situational
Rundown Cover the Base
When the runner is in a pickle, who covers each base? 12 minutes. Ages 8-10 and 11-12.
baseball · situational
Runner on Second: Where to Throw
Decide where to throw on a ground ball with a runner on second. 12 minutes. Ages 11-12.
baseball · fundamentals
Secondary Lead
Take a few extra steps off the base after the pitch is on its way. 12 minutes. Ages 11-12.
baseball · fundamentals
Self-Toss Catch
Toss to yourself and catch. The first independent catching drill. 8 minutes. T-ball and ages 5-7.
baseball · fundamentals
Short Hop Fielding
Field balls that bounce just before the glove. 12 minutes. Ages 11-12.
baseball · warm-up
Shuffle and React
Lateral movement game that doubles as a warm-up. 8 minutes. Ages 5-7 and 8-10.
baseball · fundamentals
Shuffle-Step Throw
Add momentum to long throws with a small skip-step. 12 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Sliding on a Foam Pad
Practice sliding on a soft surface before doing it on dirt. 10 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Slow Roller Bare Hand
Pick up a slow grounder with the bare hand on the run. 12 minutes. Ages 11-12.
baseball · fundamentals
Soft Hands
Catch the ball without snapping the glove shut too hard. 10 minutes. T-ball and ages 5-7.
baseball · fundamentals
Soft Toss from the Side
Coach tosses from the side of the batter for high-volume swings. 15 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Stance and Load
Build the body position before the swing. 8 minutes. T-ball and ages 5-7.
baseball · fundamentals
Station to Station
Run one base at a time, full speed, from a stationary start. 10 minutes. Ages 5-7 and 8-10.
baseball · fundamentals
Stealing Progression
Lead, jump, run. The stolen base in three steps. 15 minutes. Ages 11-12.
baseball · fundamentals
Step and Throw
Add the front-foot step to the throwing motion. 12 minutes. Ages 5-7 and 8-10.
baseball · fundamentals
Stride and Pause
Stride out and pause before throwing the pitch. 12 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Strike Zone Judgment
Take pitches and call them ball or strike before swinging. 12 minutes. Ages 8-10 and 11-12.
baseball · situational
Suicide Squeeze Defense
Defending against a runner breaking from third on a bunt. 12 minutes. Ages 11-12.
baseball · fundamentals
Tag and Catch
Catch a thrown ball with one hand on a base. 12 minutes. Ages 8-10 and 11-12.
baseball · situational
Tag Up Defense
Defending against the runner who tags up on a fly ball. 12 minutes. Ages 11-12.
baseball · fundamentals
Tag Up on a Fly Ball
Stay on the base until the catch, then run. 12 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Bucket Target Throw
Use a bucket as a target so kids learn to aim. 10 minutes. T-ball and ages 5-7.
baseball · fundamentals
Tee Belly Button Contact
Hit the ball off a tee at belly button height. 12 minutes. T-ball and ages 5-7.
baseball · fundamentals
Tee Front Hip Contact
Move the tee forward so the kid hits the ball in front of the plate. 12 minutes. Ages 5-7 and 8-10.
baseball · fundamentals
Throw on the Run
Field a slow grounder and throw while still moving. 15 minutes. Ages 11-12.
baseball · fundamentals
Throw Strikes to a Target
Pitch to a marked target and count strikes. 15 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Throwing Target Stations
Three target stations at different distances. 12 minutes. T-ball and ages 5-7.
baseball · warm-up
Throwing Warm-Up Progression
Three-stage throwing warm-up before any drill or game. 8 minutes. Ages 5-7, 8-10, and 11-12.
baseball · fundamentals
Top Hand Tee
Hit off the tee with only the top hand on the bat. 10 minutes. Ages 8-10 and 11-12.
baseball · fundamentals
Touch the Corner
Touch the front inside corner of every base on the way around. 10 minutes. T-ball and ages 5-7.
baseball · fundamentals
Tennis Ball Tracking
Track a tossed tennis ball off a tennis racquet. 8 minutes. Ages 5-7.
baseball · fundamentals
Triangle Grounder
Build the body shape that makes fielding repeatable. 12 minutes. Ages 5-7 and 8-10.
baseball · fundamentals
Two Hands Receive
Train both hands to meet the ball at the same time. 10 minutes. Ages 5-7 and 8-10.
baseball · fundamentals
Two Strike Approach
Choke up, shorten the swing, protect the plate. 12 minutes. Ages 11-12.
baseball · fundamentals
Wall Ball
Throw against a wall and catch the bounce. The solo catching drill. 12 minutes. Ages 5-7 and 8-10.
basketball · fundamentals
1v1 On the Wing
One-on-one defense game on the wing. 10 minutes. Ages 11-12.
basketball · fundamentals
Between the Legs Dribble Stationary
Bounce the ball between your legs while standing still. 8 minutes. Ages 8-10, 11-12.
basketball · fundamentals
Block to Block Finish
Shoot from the blocks on either side of the basket. 10 minutes. Ages 8-10.
basketball · fundamentals
Bounce Pass Target
Pass by bouncing the ball to a partner. 7 minutes. Ages 5-7.
basketball · fundamentals
Bounce Pass Through Defender
Bounce pass around a defender's hands to your teammate. 9 minutes. Ages 11-12.
basketball · fundamentals
Box Out Stance
Get the body between the rim and the opponent. 10 minutes. Ages 8-10.
basketball · fundamentals
Change of Pace Dribble
Dribble fast then slow then fast to create space. 10 minutes. Ages 11-12.
basketball · fundamentals
Chest Pass to Partner
Pass the ball from chest level to a partner. 6 minutes. Ages 5-7.
basketball · fundamentals
Closeout On Shooter
Sprint to a shooter and contest without fouling. 10 minutes. Ages 8-10.
basketball · fundamentals
Cone Weave Dribble
Dribble around cones in a straight line. 8 minutes. Ages 8-10.
basketball · fundamentals
Cookie Jar Finish
Practice the shooting follow-through with proper wrist snap. 6 minutes. Ages 5-7, 8-10.
basketball · fundamentals
Crossover Dribble Stationary
Bounce the ball across your body while standing still. 7 minutes. Ages 8-10.
basketball · fundamentals
Defensive Stance Mirror
Stand in defensive stance and mirror a partner's movement. 7 minutes. Ages 5-7.
basketball · fundamentals
Deny the Pass
Play defense between the ball and the receiver to deny the pass. 10 minutes. Ages 8-10.
basketball · fundamentals
Dribble Pressure 1v1
Dribble under defensive pressure for 20 seconds. 10 minutes. Ages 11-12.
basketball · warm-up
Dribble Warm-Up Line
Dribble up and back across the court as a warm-up. 6 minutes. Ages 5-7 and 8-10.
basketball · warm-up
Dynamic Stretch Circuit
Five movement exercises before practice or a game. 8 minutes. All ages.
basketball · fundamentals
Elbow Shooting
Shoot from the elbow (high post) with a catch-and-shoot. 10 minutes. Ages 11-12.
basketball · fundamentals
Euro Step Intro
Plant and step side to side to avoid a defender. 10 minutes. Ages 11-12.
basketball · fundamentals
Eyes Up Dribble
Dribble without looking at the ball. 7 minutes. Ages 5-7, 8-10.
basketball · fundamentals
Finishing With Contact
Finish around the basket against contact from a defender. 10 minutes. Ages 11-12.
basketball · fundamentals
Five Out Spacing
All five offensive players spread around the three-point line. 12 minutes. Ages 11-12.
basketball · fundamentals
Form Shooting On Line
Shoot from multiple spots in a line. 10 minutes. Ages 5-7.
basketball · fundamentals
Form Shooting One Foot
Shoot from one foot in place, no movement. 8 minutes. Ages 5-7.
basketball · warm-up
Form Shooting Warm-Up
Close-range shooting before any structured drill. 5 minutes. Ages 8-10 and 11-12.
basketball · fundamentals
Free Throw Routine
Shoot free throws from the line with a consistent routine. 10 minutes. Ages 8-10.
basketball · fundamentals
Give and Go Cuts
Pass to a teammate, cut hard to the basket, get the return pass. 12 minutes. Ages 11-12.
basketball · fundamentals
Help and Recover
Help on a drive then recover to your player. 10 minutes. Ages 8-10, 11-12.
basketball · fundamentals
Hesitation Pull Back Dribble
Quick stop then explosive step back while dribbling. 9 minutes. Ages 11-12.
basketball · fundamentals
Jump Stop Finish
Jump stop with both feet then finish around the basket. 10 minutes. Ages 8-10, 11-12.
basketball · fundamentals
Mikan Progression
Bounce layups side to side around the basket. 10 minutes. Ages 5-7, 8-10.
basketball · fundamentals
Overhead Pass
Pass the ball from above your head using two hands. 7 minutes. Ages 8-10.
basketball · fundamentals
Pass Fake Then Pass
Fake a pass one direction then pass another. 8 minutes. Ages 8-10.
basketball · fundamentals
Pass On the Move
Pass while walking or jogging at slow speed. 8 minutes. Ages 8-10.
basketball · fundamentals
Pound Dribble Station
Bounce the ball hard in one spot. 5 minutes. Ages 5-7.
basketball · fundamentals
Rebound and Outlet
Grab the rebound and throw the outlet pass to start the break. 12 minutes. Ages 11-12.
basketball · fundamentals
Reverse Layup Intro
Lay the ball off the backboard going away from the rim. 9 minutes. Ages 8-10.
basketball · fundamentals
Right and Left Layups
Layups approaching from right and left sides of the basket. 10 minutes. Ages 8-10.
basketball · fundamentals
Runner Floater Shot
Shoot a soft floater on the move. 10 minutes. Ages 11-12.
basketball · fundamentals
Screen and Roll Intro
First exposure to the on-ball screen. 15 minutes. Ages 11-12.
basketball · fundamentals
Shell Defense Rotations
Four defenders rotate on pass movement in shell drill. 12 minutes. Ages 11-12.
basketball · fundamentals
Shooting From Knee
Shoot from kneeling position with upper body only. 7 minutes. Ages 5-7.
basketball · fundamentals
Shooting Game 21
Competitive shooting game where first to 21 points wins. 15 minutes. Ages 11-12.
basketball · fundamentals
Shooting Off Dribble
Dribble then shoot without a pause. 10 minutes. Ages 11-12.
basketball · fundamentals
Shooting Off Pass
Catch and shoot immediately after receiving a pass. 10 minutes. Ages 8-10.
basketball · fundamentals
Shooting With Defender
Shoot while a defender plays tight defense. 10 minutes. Ages 11-12.
basketball · fundamentals
Skip Pass Cross Court
Pass over one person to reach another player cross-court. 9 minutes. Ages 11-12.
basketball · fundamentals
Spacing on the Drive
Off-ball players move to keep spacing when a teammate drives. 12 minutes. Ages 11-12.
basketball · fundamentals
Speed Dribble Full Court
Fast dribble the length of the court. 8 minutes. Ages 8-10.
basketball · fundamentals
Spot Shooting Five Spots
Shoot from five different spots on the court. 12 minutes. Ages 8-10.
basketball · fundamentals
Stationary Control Dribble
Dribble in place with low ball and bent knees. 6 minutes. Ages 5-7.
basketball · fundamentals
Step Step Layup
Two steps to the basket then lay the ball off the backboard. 8 minutes. Ages 5-7.
basketball · fundamentals
Take Charge Position
Learn to set feet in the charge position on a drive. 9 minutes. Ages 11-12.
basketball · warm-up
Three Line Passing Warm-Up
Three lines, one ball, full-court passing on the move. 7 minutes. Ages 11-12.
basketball · fundamentals
Three on Three Rebound
Live rebounding battle on a missed shot. 15 minutes. Ages 11-12.
basketball · fundamentals
Three Player Weave
Three players pass while moving down the court in a weaving pattern. 10 minutes. Ages 8-10.
basketball · fundamentals
Tip Drill
Tip the ball off the backboard until the coach's whistle. 8 minutes. Ages 11-12.
basketball · fundamentals
Two Ball Dribble
Dribble two basketballs at once in place. 6 minutes. Ages 8-10.
basketball · fundamentals
Walking Dribble Line
Dribble while walking in a straight line. 8 minutes. Ages 5-7.
basketball · fundamentals
Zigzag Defensive Slide
Slide defensively in a zigzag pattern around cones. 10 minutes. Ages 8-10.
flag-football · fundamentals
Three-Step Route Tree
Hitch, out, and slant routes from the same release. 15 minutes. Ages 11-12.
flag-football · fundamentals
Angle Pursuit Pull
Take the right angle to cut off a runner and pull the flag. 12 minutes. Ages 8-10 and 11-12.
flag-football · fundamentals
Catch on the Run
Run a route, catch the ball without breaking stride. 12 minutes. Ages 8-10.
flag-football · fundamentals
Cone Route Stems
Run basic route patterns at a cone. 12 minutes. Ages 8-10.
flag-football · fundamentals
Cut and Juke
Plant a foot and change direction to beat a defender. 12 minutes. Ages 8-10.
flag-football · fundamentals
Deep Ball Catch
Run a deep route and catch a long pass. 15 minutes. Ages 11-12.
flag-football · fundamentals
Grip and Throw
Grip the football and throw an overhand pass. 10 minutes. Ages 8-10.
flag-football · fundamentals
Mirror and Pull
Defender mirrors the offensive player and pulls when they break. 12 minutes. Ages 8-10.
flag-football · fundamentals
Open Field Pull
1-on-1 in open space, defender has to read and pull. 15 minutes. Ages 11-12.
flag-football · fundamentals
Protect the Flag
Run with the ball without letting flags get pulled. 8 minutes. Ages 5-7.
flag-football · fundamentals
Spread and Find Space
Receivers spread out and run to open zones in a 5v3 game. 15 minutes. Ages 8-10 and 11-12.
flag-football · fundamentals
Stationary Catch
Catch the ball with two hands, hands away from the body. 8 minutes. Ages 5-7.
flag-football · fundamentals
Stiff Arm Reach
Use the off arm to keep a defender from pulling the flag. 10 minutes. Ages 11-12.
flag-football · fundamentals
Tag and Pull Game
First exposure to flag pulling, played as tag. 8 minutes. Ages 5-7.
flag-football · fundamentals
Throw on the Run
Quarterback escapes the pocket and throws while moving. 12 minutes. Ages 11-12.
hockey · fundamentals
1v1 Gap Control
Defender keeps the right distance to the attacker without getting beat. 12 minutes. Ages 11-12.
hockey · fundamentals
1v1 Stick Protect
Keep the body between the defender and the puck while moving. 15 minutes. Ages 11-12.
hockey · fundamentals
Backward Skating
Skate backward using inverted C-cuts. 12 minutes. Ages 8-10 and 11-12.
hockey · fundamentals
C-Cuts Forward
Push out and around with each foot to skate forward. 12 minutes. Ages 5-7 and 8-10.
hockey · fundamentals
Crossovers Clockwise
Cross one foot over the other to turn while skating. 15 minutes. Ages 8-10 and 11-12.
hockey · fundamentals
Figure Eight Cones
Stick handle a puck around two cones in a figure 8 pattern. 10 minutes. Ages 5-7 and 8-10.
hockey · fundamentals
Give and Go
Pass to a teammate, skate to a new spot, get the return pass. 12 minutes. Ages 11-12.
hockey · fundamentals
Glide on Two Feet
First time on the ice: glide forward on two feet without falling. 10 minutes. Ages 5-7.
hockey · fundamentals
Goalie Glove and Blocker Saves
Goalie makes saves with the glove and the blocker. 12 minutes. Ages 11-12.
hockey · fundamentals
Goalie Stance and Shuffle
Goalie sets the basic stance and shuffles side to side. 10 minutes. Ages 8-10.
hockey · fundamentals
March on Skates
Lift the knees high to march forward on the ice. 8 minutes. Ages 5-7.
hockey · fundamentals
Mohawk Turn
Open the hips to turn from forward to backward without crossing feet. 12 minutes. Ages 11-12.
hockey · fundamentals
One Timer Intro
Receive a pass and shoot in one motion without stopping the puck. 12 minutes. Ages 11-12.
hockey · fundamentals
Pass on the Move
Pass while skating forward, both players moving. 12 minutes. Ages 8-10 and 11-12.
hockey · fundamentals
Saucer Pass Intro
Lift the puck off the ice in a flat arc to clear a defender's stick. 12 minutes. Ages 11-12.
hockey · fundamentals
Shooting on the Move
Take a shot off the rush while skating forward. 12 minutes. Ages 11-12.
hockey · fundamentals
Snap Shot Intro
Quick release shot with a small windup. 10 minutes. Ages 8-10 and 11-12.
hockey · fundamentals
Stationary Pass to Target
Pass the puck to a stationary partner at 15 feet. 10 minutes. Ages 8-10.
hockey · fundamentals
Stick Handle While Skating
Carry the puck across the ice with stick on puck. 12 minutes. Ages 8-10.
hockey · fundamentals
Stick on Puck Poke Check
Use the stick to take the puck without grabbing or hitting. 10 minutes. Ages 11-12.
hockey · fundamentals
Stop and Go
Skate forward, stop hard, accelerate again. 12 minutes. Ages 8-10.
hockey · fundamentals
Tap Tap Stick Handle
Tap the puck back and forth between forehand and backhand. 8 minutes. Ages 5-7.
hockey · fundamentals
Tight Turns
Turn 180 degrees in a small space without losing speed. 12 minutes. Ages 11-12.
hockey · fundamentals
Toe Drag Intro
Pull the puck back with the toe of the stick to fake out a defender. 12 minutes. Ages 11-12.
hockey · fundamentals
Wrist Shot Stationary
Basic wrist shot from a stationary position. 12 minutes. Ages 8-10.
lacrosse-boys · fundamentals
1v1 Ground Ball Battle
Two players compete for a loose ball. 12 minutes. Ages 11-12.
lacrosse-boys · fundamentals
1v1 Take Away Check
Defender uses a stick check to dislodge the ball. 12 minutes. Ages 11-12.
lacrosse-boys · fundamentals
Catch on the Run
Catch a pass while sprinting forward. 12 minutes. Ages 8-10 and 11-12.
lacrosse-boys · fundamentals
Catch Over the Shoulder
Catch a long pass thrown behind the receiver. 10 minutes. Ages 11-12.
lacrosse-boys · fundamentals
Catch with Soft Hands
Receive a pass without the ball bouncing out. 10 minutes. Ages 8-10.
lacrosse-boys · fundamentals
Cradle on the Run
Sprint while cradling, hold the ball through changes of direction. 12 minutes. Ages 8-10.
lacrosse-boys · fundamentals
Stationary Cradle
Hold the lacrosse stick and cradle the ball without moving. 8 minutes. Ages 5-7.
lacrosse-boys · fundamentals
Cradle with Pressure
Cradle while a defender stick-checks. 12 minutes. Ages 11-12.
lacrosse-boys · fundamentals
Give and Go Pass
Pass to a teammate, cut to a new spot, get the return pass. 12 minutes. Ages 11-12.
lacrosse-boys · fundamentals
Goalie Stance and Arc
Goalie sets the basic stance and tracks the ball along an arc. 10 minutes. Ages 11-12.
lacrosse-boys · fundamentals
Pass on the Move
Two players passing back and forth while running. 12 minutes. Ages 11-12.
lacrosse-boys · fundamentals
Quick Stick Pass
Receive and release the ball in one motion without cradling. 10 minutes. Ages 8-10.
lacrosse-boys · fundamentals
Scoop on the Run
Pick up a ground ball while sprinting forward. 12 minutes. Ages 8-10 and 11-12.
lacrosse-boys · fundamentals
Shot from X
Drive from behind the goal and shoot. 12 minutes. Ages 11-12.
lacrosse-boys · fundamentals
Shot on Cones Stationary
Shoot at cones standing in for goalie zones. 10 minutes. Ages 8-10.
lacrosse-boys · fundamentals
Stationary Pass with Partner
Pass the lacrosse ball to a partner standing 15 feet away. 10 minutes. Ages 8-10.
lacrosse-boys · fundamentals
Stationary Scoop
Pick up a ground ball with proper form. 10 minutes. Ages 5-7 and 8-10.
lacrosse-boys · fundamentals
Stick Position Defense
Defender keeps the stick between the attacker and the goal. 10 minutes. Ages 8-10 and 11-12.
lacrosse-boys · fundamentals
Time and Room Shot
Open shot from outside with no defender. 10 minutes. Ages 11-12.
lacrosse-boys · fundamentals
Walk and Cradle
Walk around an area cradling the ball without dropping it. 10 minutes. Ages 5-7 and 8-10.
lacrosse-girls · fundamentals
1v1 Ground Ball Battle
Two players compete for a loose ball. 12 minutes. Ages 11-12.
lacrosse-girls · fundamentals
1v1 Take Away Check
Defender uses a stick check to dislodge the ball. 12 minutes. Ages 11-12.
lacrosse-girls · fundamentals
Catch on the Run
Catch a pass while sprinting forward. 12 minutes. Ages 8-10 and 11-12.
lacrosse-girls · fundamentals
Catch Over the Shoulder
Catch a long pass thrown behind the receiver. 10 minutes. Ages 11-12.
lacrosse-girls · fundamentals
Catch with Soft Hands
Receive a pass without the ball bouncing out. 10 minutes. Ages 8-10.
lacrosse-girls · fundamentals
Cradle on the Run
Sprint while cradling, hold the ball through changes of direction. 12 minutes. Ages 8-10.
lacrosse-girls · fundamentals
Stationary Cradle
Hold the lacrosse stick and cradle the ball without moving. 8 minutes. Ages 5-7.
lacrosse-girls · fundamentals
Cradle with Pressure
Cradle while a defender stick-checks. 12 minutes. Ages 11-12.
lacrosse-girls · fundamentals
Give and Go Pass
Pass to a teammate, cut to a new spot, get the return pass. 12 minutes. Ages 11-12.
lacrosse-girls · fundamentals
Goalie Stance and Arc
Goalie sets the basic stance and tracks the ball along an arc. 10 minutes. Ages 11-12.
lacrosse-girls · fundamentals
Pass on the Move
Two players passing back and forth while running. 12 minutes. Ages 11-12.
lacrosse-girls · fundamentals
Quick Stick Pass
Receive and release the ball in one motion without cradling. 10 minutes. Ages 8-10.
lacrosse-girls · fundamentals
Scoop on the Run
Pick up a ground ball while sprinting forward. 12 minutes. Ages 8-10 and 11-12.
lacrosse-girls · fundamentals
Shot from X
Drive from behind the goal and shoot. 12 minutes. Ages 11-12.
lacrosse-girls · fundamentals
Shot on Cones Stationary
Shoot at cones standing in for goalie zones. 10 minutes. Ages 8-10.
lacrosse-girls · fundamentals
Stationary Pass with Partner
Pass the lacrosse ball to a partner standing 15 feet away. 10 minutes. Ages 8-10.
lacrosse-girls · fundamentals
Stationary Scoop
Pick up a ground ball with proper form. 10 minutes. Ages 5-7 and 8-10.
lacrosse-girls · fundamentals
Stick Position Defense
Defender keeps the stick between the attacker and the goal. 10 minutes. Ages 8-10 and 11-12.
lacrosse-girls · fundamentals
Time and Room Shot
Open shot from outside with no defender. 10 minutes. Ages 11-12.
lacrosse-girls · fundamentals
Walk and Cradle
Walk around an area cradling the ball without dropping it. 10 minutes. Ages 5-7 and 8-10.
soccer · fundamentals
1v1 Defending in a Channel
Defender stops the attacker from advancing through a cone channel. 10 minutes. Ages 8-10.
soccer · fundamentals
1v1 Finishing on Keeper
Attacker faces goalkeeper in a 1v1 to score. 12 minutes. Ages 11-12.
soccer · fundamentals
1v1 Shielding
Dribbler shields the ball from a defender in a small grid. 10 minutes. Ages 8-10, 11-12.
soccer · fundamentals
2v1 Defending
One defender stops two attackers from scoring. 10 minutes. Ages 11-12.
soccer · fundamentals
Attacking 1v1 on Cones
Dribbler attacks a cone goal while defending against a live opponent. 12 minutes. Ages 11-12.
soccer · fundamentals
Attacking Heading on Goal
Attacker heads the ball on goal from a cross. 10 minutes. Ages 11-12.
soccer · fundamentals
Chest Trap from Toss
Receive a high tossed ball on the chest and control it to the feet. 8 minutes. Ages 11-12.
soccer · fundamentals
Circle Passing
Kids stand in a circle and pass the ball around. 10 minutes. Ages 5-7, 8-10.
soccer · fundamentals
Cone Slalom Dribble
Dribble through a line of 5 cones in a slalom pattern. 10 minutes. Ages 5-7, 8-10.
soccer · fundamentals
Corner Kick Near Post
Attacker scores on a near-post corner kick delivery. 10 minutes. Ages 11-12.
soccer · fundamentals
Cushion the Ball
Receive a thrown ball on the inside of the foot and absorb the impact. 8 minutes. Ages 8-10.
soccer · fundamentals
Defensive Heading
Header clears the ball away from goal under pressure. 10 minutes. Ages 11-12.
soccer · fundamentals
Defensive Shape Recovery
Defenders reset their shape after losing the ball. 12 minutes. Ages 11-12.
soccer · fundamentals
Driven Pass vs Inside Pass
Compare two passing styles and when to use each one. 10 minutes. Ages 11-12.
soccer · fundamentals
Dynamic With Ball Warm-Up
Moving ball touches to warm up the body and build rhythm. 8 minutes. All ages 5-7, 8-10, 11-12.
soccer · fundamentals
Figure Eight Dribble
Dribble in a figure eight pattern around 2 cones. 10 minutes. Ages 8-10.
soccer · fundamentals
Finishing After Pass
Receive a pass and shoot immediately in one motion. 10 minutes. Ages 8-10.
soccer · fundamentals
First Touch Into Space
Receive a pass and use the first touch to move into open space. 10 minutes. Ages 11-12.
soccer · fundamentals
Free Kick Wall and Runner
Attacking team takes a free kick with a wall defending. 12 minutes. Ages 11-12.
soccer · fundamentals
Give and Go with Partner
Pass, run past partner, receive the return pass. 10 minutes. Ages 8-10.
soccer · fundamentals
Heading from Partner Toss
Partner tosses the ball and player heads it back to them. 8 minutes. Ages 11-12.
soccer · fundamentals
Heading from Self Toss
Player tosses ball and heads it back down from a standing position. 6 minutes. Ages 11-12.
soccer · fundamentals
Inside Outside Touch
Quick alternating touches using the inside and outside of both feet. 8 minutes. Ages 8-10, 11-12.
soccer · fundamentals
Jockey the Attacker
Defender closes down the attacker while staying on their feet. 10 minutes. Ages 8-10.
soccer · fundamentals
Juggling Ladder
Players juggle the ball, trying to beat their personal record. 10 minutes. Ages 8-10, 11-12.
soccer · fundamentals
Keeper 1v1 Breakaway
Goalkeeper faces a breakaway attacker and makes a save. 10 minutes. Ages 11-12.
soccer · fundamentals
Keeper Catch at Chest
Goalkeeper catches a ball at chest height and holds it. 8 minutes. Ages 8-10.
soccer · fundamentals
Keeper Distribution Throw
Goalkeeper throws the ball to a teammate to start an attack. 10 minutes. Ages 11-12.
soccer · fundamentals
Keeper Diving to Side
Goalkeeper dives to either side to make a save. 10 minutes. Ages 11-12.
soccer · fundamentals
Keeper Low Roll Pickup
Goalkeeper picks up a rolling ball cleanly from the ground. 8 minutes. Ages 8-10.
soccer · fundamentals
Keeper W Stance
Goalkeeper learns the ready position with hands up and legs set. 8 minutes. Ages 8-10.
soccer · fundamentals
Laces Shot Progression
Build up to shooting with the laces for power. 10 minutes. Ages 8-10.
soccer · fundamentals
Mirror the Attacker
Defender mirrors attacker's movement, staying directly between them and the goal. 8 minutes. Ages 5-7.
soccer · fundamentals
Numbered Passing 3v0
Three players pass in numerical order through defenders. 12 minutes. Ages 11-12.
soccer · fundamentals
Overlapping Runs
Defender overlaps a midfielder to create a 2v1 attacking advantage. 10 minutes. Ages 11-12.
soccer · fundamentals
Pass and Move
Pass the ball, then move to a new spot to receive it back. 10 minutes. Ages 8-10.
soccer · fundamentals
Pressure Cover Balance
Three defenders work together to pressure, cover, and balance. 12 minutes. Ages 8-10.
soccer · fundamentals
Quick Change of Direction
Dribble, plant the outside foot, cut the ball back with the inside foot. 8 minutes. Ages 8-10.
soccer · fundamentals
Rebound Shooting
Follow up a missed shot with a second shot. 10 minutes. Ages 11-12.
soccer · fundamentals
Receive and Turn
Trap the ball and turn to face the field in one motion. 10 minutes. Ages 8-10.
soccer · fundamentals
Rondo 3v1
Three keep-away players maintain possession against one defender in a circle. 12 minutes. Ages 11-12.
soccer · fundamentals
Shape and Spacing
Team maintains an organized shape while moving with the ball. 12 minutes. Ages 11-12.
soccer · fundamentals
Shoelace Touches
Small touches on the ball using the laces. 6 minutes. Ages 5-7.
soccer · fundamentals
Shoot from the Dribble
Dribble toward goal and take a shot before a defender catches up. 10 minutes. Ages 11-12.
soccer · fundamentals
Shoot the Cone
Shoot the ball at a cone from 15 feet and try to knock it over. 8 minutes. Ages 5-7.
soccer · fundamentals
Shooting Stations
Rotate through 3 shooting spots at different angles and distances. 12 minutes. Ages 8-10.
soccer · fundamentals
Stationary Shot on Goal
Shoot a still ball from 12 feet. 8 minutes. Ages 5-7.
soccer · fundamentals
Stay Between Ball and Goal
Defender positions themselves between the attacker and the goal. 8 minutes. Ages 5-7.
soccer · fundamentals
Stay in Your Zone
Player defends a specific zone and doesn't leave it. 10 minutes. Ages 8-10.
soccer · fundamentals
Stay on Feet, No Dive
Defender tackles without diving or sliding. 8 minutes. Ages 8-10.
soccer · fundamentals
Step and Tackle
Defender times a tackle to win the ball on the ground. 10 minutes. Ages 11-12.
soccer · fundamentals
Stop and Go Dribble
Tap the ball, stop it with the sole of the foot, repeat. 8 minutes. Ages 5-7.
soccer · fundamentals
Stop the Ball Pass
Partner rolls the ball, child stops it, then passes it back. 8 minutes. Ages 5-7.
soccer · fundamentals
Stop the Roll
Receive a rolling ball and stop it cleanly using the sole of the foot. 6 minutes. Ages 5-7.
soccer · fundamentals
Take On Defender at Cone
Dribbler uses a move to beat a defender stationed at a cone. 12 minutes. Ages 11-12.
soccer · fundamentals
Tap and Run
First dribbling touches with a focus on feel. 6 minutes. Ages 5-7.
soccer · fundamentals
Thigh Trap with Toss
Receive a tossed ball on the thigh and trap it to the ground. 8 minutes. Ages 8-10.
soccer · fundamentals
Three Player Passing Triangle
Three kids pass in a moving triangle formation. 10 minutes. Ages 8-10.
soccer · fundamentals
Two Cone Pass Back and Forth
Pass the ball between two cones from 10 feet away. 6 minutes. Ages 5-7.
soccer · fundamentals
Wall Passing Against a Wall
Pass the ball to a wall, trap the rebound, and pass again. 8 minutes. Ages 8-10, 11-12.
softball · fundamentals
Backhand Pickup
Field a grounder on the backhand side. 12 minutes. Ages 8-10 and 11-12.
softball · fundamentals
Bare Hand Rolls
Stop and pick up a moving ball with two hands. 8 minutes. T-ball and ages 5-7.
softball · fundamentals
Bent Leg Slide
Slide into bases safely with the bent-leg technique. 12 minutes. Ages 11-12.
softball · fundamentals
Bottom Hand Tee Work
Strengthen the lower half swing. 12 minutes. Ages 8-10 and 11-12.
softball · fundamentals
Catcher Blocking
Block wild pitches in the dirt. 12 minutes. Ages 11-12.
softball · fundamentals
Charge the Ball
Sprint forward to field the ball. 12 minutes. Ages 8-10 and 11-12.
softball · fundamentals
Coach Front Toss
Hit live tossed balls from 20 feet. 15 minutes. Ages 5-7 and 8-10.
softball · fundamentals
Cone Funnel Grounder
Field ground balls into a funnel. 10 minutes. T-ball and ages 5-7.
softball · fundamentals
Cover First on Bunt
Pitcher or first baseman covers first on bunts. 15 minutes. Ages 11-12.
softball · fundamentals
Cross-Field Relay
Throw distance and accuracy with multiple players. 15 minutes. Ages 8-10 and 11-12.
softball · fundamentals
Cutoff Positioning
Relay throws efficiently to home and bases. 15 minutes. Ages 11-12.
softball · fundamentals
Dynamic Warm-Up Circuit
Full-body warm-up before practice or games. 10 minutes. Ages 5-7, 8-10, and 11-12.
softball · fundamentals
Flat Ground Rollers
First exposure to fielding a moving ball with a glove. 8 minutes. T-ball and ages 5-7.
softball · fundamentals
Fly Ball Drop Step
Back up and catch a fly ball overhead. 12 minutes. Ages 8-10 and 11-12.
softball · fundamentals
Overhand Batting Practice
Hit overhand pitches from a pitcher. 20 minutes. Ages 8-10 and 11-12.
softball · fundamentals
Overhand Toss with a Partner
First exposure to throwing overhand. 8 minutes. T-ball and ages 5-7.
softball · fundamentals
Rounding the Base
Round second and third without losing speed. 15 minutes. Ages 8-10 and 11-12.
softball · fundamentals
Run Through First Base
Sprint through first, not to first. 10 minutes. T-ball and ages 5-7.
softball · fundamentals
Rundown Cover Base
Chase runners between bases with efficient throws. 15 minutes. Ages 11-12.
softball · fundamentals
Self Toss Catch
Catch a ball you toss to yourself. 8 minutes. T-ball and ages 5-7.
softball · fundamentals
Short Hop Fielding
Field a ball right after the bounce. 12 minutes. Ages 11-12.
softball · fundamentals
Shuffle Throw
Master the shuffle for distance and accuracy. 12 minutes. Ages 8-10 and 11-12.
softball · fundamentals
Slap Bunt Progression
Learn the slap-bunt hitting technique. 15 minutes. Ages 11-12.
softball · fundamentals
Soft Toss from the Side
Hit pitches from the side at game speed. 15 minutes. Ages 8-10 and 11-12.
softball · fundamentals
Stance and Load
Build a strong hitting foundation. 10 minutes. T-ball and ages 5-7.
softball · fundamentals
Step and Throw
Add a step into the throw. 10 minutes. Ages 5-7 and 8-10.
softball · fundamentals
Tag Up on a Fly Ball
Run after a fly ball is caught. 12 minutes. Ages 8-10 and 11-12.
softball · fundamentals
Target Bucket Throw
Throw to a stationary target. 10 minutes. T-ball and ages 5-7.
softball · fundamentals
Tee Belly Button Contact
Hit the ball off a tee at belly button height. 12 minutes. T-ball and ages 5-7.
softball · fundamentals
Tee Front Hip Contact
Hit the ball out in front at front hip position. 12 minutes. Ages 5-7 and 8-10.
softball · fundamentals
Throw on the Run
Throw while moving. 15 minutes. Ages 11-12.
softball · fundamentals
Throwing Warm-Up Progression
Safe, effective warm-up sequence. 8 minutes. Ages 5-7, 8-10, and 11-12.
softball · fundamentals
Touch the Corner
Run the shortest path to first base. 10 minutes. T-ball and ages 5-7.
softball · fundamentals
Triangle Grounder
Field ground balls from multiple angles. 12 minutes. Ages 5-7 and 8-10.
softball · fundamentals
Two Hands Receive
Catch a thrown ball with proper hand technique. 10 minutes. Ages 5-7 and 8-10.
softball · fundamentals
Wall Ball
Catch a ball off a wall or fence. 10 minutes. Ages 5-7 and 8-10.
softball · fundamentals
Windmill Arm Circle
Build the windmill pitching arm motion. 10 minutes. Ages 11-12.
softball · fundamentals
Windmill Changeup Grip
Add off-speed pitches to the arsenal. 15 minutes. Ages 11-12.
softball · fundamentals
Windmill Stride
Add the stride step to the windmill motion. 12 minutes. Ages 11-12.
softball · fundamentals
Windmill Throw Strikes
Control and accuracy in the windmill pitch. 15 minutes. Ages 11-12.
swimming · fundamentals
Backstroke Arm Stroke
Build the alternating arm cycle of backstroke. 12 minutes. Ages 8-10 and 11-12.
swimming · fundamentals
Backstroke Kick on Back
Kick on the back with arms streamlined or at the sides. 10 minutes. Ages 5-7 and 8-10.
swimming · fundamentals
Breaststroke Kick and Pull
Build the breaststroke kick and arm pull separately, then combine. 12 minutes. Ages 8-10.
swimming · fundamentals
Breaststroke Pull and Glide
Long glide phase between breaststroke pulls. 12 minutes. Ages 11-12.
swimming · fundamentals
Butterfly Kick with Kickboard
Build the dolphin kick on a kickboard. 12 minutes. Ages 11-12.
swimming · fundamentals
Flip Turn Progression
Build the freestyle flip turn at the wall. 15 minutes. Ages 11-12.
swimming · fundamentals
Freestyle Arm Stroke
Build the over-the-water arm cycle of freestyle. 12 minutes. Ages 8-10.
swimming · fundamentals
Freestyle Bilateral Breathing
Breathe to both sides during freestyle swimming. 12 minutes. Ages 11-12.
swimming · fundamentals
Freestyle Kick on a Board
Hold a kickboard and practice the freestyle flutter kick. 10 minutes. Ages 5-7.
swimming · fundamentals
Side Breathing Rhythm
Establish a consistent breathing pattern in freestyle. 10 minutes. Ages 8-10.
football · fundamentals
2-Point Stance
Learn the defensive back and skill position stance. 6 minutes. Ages 8-10 and 11-12.
football · fundamentals
3-Point Stance
Learn the foundation of a lineman's stance. 6 minutes. Ages 8-10.
football · fundamentals
Angle Tackle
Tackle from the side at an angle. 12 minutes. Ages 11-12.
football · fundamentals
Bag Tackle Progression
Safely practice tackling form on a heavy bag. 10 minutes. Ages 8-10.
football · fundamentals
Ball Protection Tunnel
Run through contact while keeping the ball secure. 10 minutes. Ages 11-12.
football · fundamentals
Ball Security Grip
Hold the ball tight with one hand. 6 minutes. Ages 8-10.
football · fundamentals
Base Block
Block straight ahead with hands and legs. 10 minutes. Ages 8-10.
football · fundamentals
Blocking Mirror
Learn to keep your hands in front and stay square. 8 minutes. Ages 8-10.
football · fundamentals
Catch and Tuck
Catch the ball and tuck it away safely. 10 minutes. Ages 8-10.
football · fundamentals
Catch on the Line
Catch a short pass at chest height. 8 minutes. Ages 8-10.
football · fundamentals
Contested Catch
Catch the ball while a defender pressures. 12 minutes. Ages 11-12.
football · fundamentals
Drive Block on Bag
Drive a blocking bag upfield. 12 minutes. Ages 8-10 and 11-12.
football · fundamentals
Handoff Progression
Exchange the ball smoothly between QB and running back. 10 minutes. Ages 8-10.
football · fundamentals
Near Shoulder Fit
Lead with the near shoulder. 10 minutes. Ages 8-10 and 11-12.
football · fundamentals
Open Field Tackle
Tackle a ball carrier with space around them. 12 minutes. Ages 11-12.
football · fundamentals
Out Route on Cone
Run a route, plant, and break toward the sideline. 12 minutes. Ages 11-12.
football · fundamentals
Over the Shoulder Catch
Catch a deep ball thrown over your shoulder. 12 minutes. Ages 11-12.
football · fundamentals
Pass Protection
Protect the QB by staying between the rusher and the ball. 12 minutes. Ages 11-12.
football · fundamentals
Profile and Fit
Learn the first step of the Hawk Tackle: Profile. 8 minutes. Ages 8-10.
football · fundamentals
Pull and Block
Pull from the line and block a defender on the edge. 12 minutes. Ages 11-12.
football · fundamentals
QB Drop Back and Throw
Step back from center and deliver a throw. 12 minutes. Ages 11-12.
football · fundamentals
QB Grip and Throw
Hold and throw the football with proper mechanics. 10 minutes. Ages 8-10.
football · fundamentals
Route Tree Stems
Run the basic route stems at full speed. 12 minutes. Ages 11-12.
football · fundamentals
Running Back Cuts
Plant and cut at different angles. 12 minutes. Ages 11-12.
football · fundamentals
Stance and Sprint
Come out of a 3-point stance and drive forward. 10 minutes. Ages 11-12.
tennis · fundamentals
Backhand from a Feed
Hit two-handed backhands from a coach feed. 12 minutes. Ages 11-12.
tennis · fundamentals
Forehand Cross-Court Target
Hit forehands to a target in the opposite cross-court corner. 12 minutes. Ages 11-12.
tennis · fundamentals
Forehand from Bounce Feed
Hit forehands from a coach's underhand bounce feed. 12 minutes. Ages 8-10.
tennis · fundamentals
Rally to 10
Two players rally back and forth, count to 10 without missing. 15 minutes. Ages 11-12.
tennis · fundamentals
Serve Full Motion
Full serve from the baseline including toss and contact. 15 minutes. Ages 11-12.
tennis · fundamentals
Serve Toss Only
Practice the toss without hitting the ball. 8 minutes. Ages 8-10.
tennis · fundamentals
Shadow Forehand
Practice the forehand swing without a ball. 8 minutes. Ages 5-7.
tennis · fundamentals
Split Step Footwork
Small hop before each opponent shot to be ready. 8 minutes. Ages 8-10 and 11-12.
tennis · fundamentals
Two-Handed Backhand Shadow
Practice the two-handed backhand swing without a ball. 8 minutes. Ages 5-7 and 8-10.
tennis · fundamentals
Volley at the Net
Hit short volleys from the net without backswing. 10 minutes. Ages 8-10 and 11-12.
track-field · fundamentals
1 Minute On, 1 Minute Off
Run hard for 1 minute, jog for 1 minute, repeat. 20 minutes. Ages 11-12.
track-field · fundamentals
200m Repeats
Run multiple 200m intervals with rest between. 20 minutes. Ages 11-12.
track-field · fundamentals
Arm Swing Form
Build the running arm swing without running. 8 minutes. Ages 8-10.
track-field · fundamentals
Block Start Progression
Sprint start from starting blocks. 12 minutes. Ages 11-12.
track-field · fundamentals
Even Pace 200 Meters
Run a 200m at an even pace, not a fast start and slow finish. 10 minutes. Ages 11-12.
track-field · fundamentals
Knee Drive Form
Build the high-knee running stride. 10 minutes. Ages 11-12.
track-field · fundamentals
Long Jump Approach Progression
Build the run-up to the long jump board. 15 minutes. Ages 11-12.
track-field · fundamentals
Negative Split Run
Run the second half faster than the first half. 12 minutes. Ages 11-12.
track-field · fundamentals
Three Point Start
First exposure to a sprint start without blocks. 10 minutes. Ages 11-12.
volleyball · fundamentals
Three-Step Approach No Ball
Build the spike approach footwork without a ball. 8 minutes. Ages 8-10.
volleyball · fundamentals
Approach and Spike Off a Set
Full approach and full spike off a set ball. 12 minutes. Ages 11-12.
volleyball · fundamentals
Approach and Tip
Three-step approach to a controlled tip over the net. 10 minutes. Ages 8-10 and 11-12.
volleyball · fundamentals
Back Set Progression
Set the ball backward over the head to a hitter behind. 12 minutes. Ages 11-12.
volleyball · fundamentals
Block and Cover
Block at the net then turn and cover the tip behind. 10 minutes. Ages 11-12.
volleyball · fundamentals
Block Jump vs the Net
Practice the blocking jump and arm position at the net. 8 minutes. Ages 11-12.
volleyball · fundamentals
Bump Against the Wall
Bump the ball against a wall and catch the rebound. 10 minutes. Ages 8-10.
volleyball · fundamentals
Bump on the Move
Move to the ball, then form the platform and pass. 12 minutes. Ages 11-12.
volleyball · fundamentals
Defensive Stance
Build the basic defensive position before the dig. 8 minutes. Ages 8-10.
volleyball · fundamentals
Dig from a Coach Toss
Defender digs a hard tossed ball back to a target. 12 minutes. Ages 11-12.
volleyball · fundamentals
Double Block with Partner
Two blockers seal the net together. 12 minutes. Ages 11-12.
volleyball · fundamentals
Emergency Dive Intro
Dive forward to dig a ball that's just out of reach. 12 minutes. Ages 11-12.
volleyball · fundamentals
Jump Serve Intro
First exposure to a jump serve. 12 minutes. Ages 11-12.
volleyball · fundamentals
Overhand Serve Stationary
Toss and contact above the head for an overhand serve. 12 minutes. Ages 8-10 and 11-12.
volleyball · fundamentals
Pass from Server Toss
Coach simulates a serve and player passes to the target. 12 minutes. Ages 8-10 and 11-12.
volleyball · fundamentals
Platform Shape, No Ball
Build the forearm pass platform without a ball first. 8 minutes. Ages 5-7 and 8-10.
volleyball · fundamentals
Self Toss and Set
Toss to yourself and set the ball straight up. 10 minutes. Ages 8-10.
volleyball · fundamentals
Serve to Target Zones
Serve to specific zones on the opposing court. 12 minutes. Ages 11-12.
volleyball · fundamentals
Set Against the Wall
Set the ball against a wall and catch the rebound. 10 minutes. Ages 8-10 and 11-12.
volleyball · fundamentals
Set from a Bump
Receive a bump pass and set to a hitter target. 12 minutes. Ages 11-12.
volleyball · fundamentals
Shuffle and Pass
Defensive shuffle to a target spot, then pass. 12 minutes. Ages 11-12.
volleyball · fundamentals
Spike on the Line
Spike to specific zones, hitting the line shot. 12 minutes. Ages 11-12.
volleyball · fundamentals
Toss and Bump Back
Coach tosses, kid bumps the ball back. 10 minutes. Ages 8-10.
volleyball · fundamentals
Underhand Serve
First serve. Underhand contact, ball over the net. 10 minutes. Ages 8-10.
volleyball · fundamentals
Window Shape Overhead
Build the overhead set hand position with no ball. 8 minutes. Ages 8-10.
cross-country · fundamentals
Cross Country Form on Trail
Run trail terrain with proper form. 20 minutes. Ages 11-12.
swimming · fundamentals
Interval Set: 4x50
Build pace control and fitness with a simple interval set. 12 minutes.
tennis · fundamentals
Red-Ball Groundstroke Rally
Build ball tracking and basic forehand/backhand at a young age. 12 minutes.
swimming · fundamentals
Catch-Up Freestyle
Build freestyle rhythm and stroke synchronization. 10 minutes.
cross-country · fundamentals
Race-Pace Tempo
Build aerobic capacity at a steady, challenging pace. 20 minutes.
swimming · fundamentals
Kickboard Flutter Drill
Build flutter-kick rhythm and leg strength with a kickboard. 10 minutes.
baseball · fundamentals
Cones at every position. Everyone on the field.
How to set up cones for a tee-ball practice or game so every kid has a place to stand. Two cone bins so kids alternate infield and outfield without you tracking it.
cross-country · fundamentals
Interval Work
Teach pace control with tempo runs and mile repeats. 25 minutes.
tennis · fundamentals
Consistency Rally to 25
Build stroke consistency by rallying continuously for 25 shots. 12 minutes.
cross-country · fundamentals
Hill Repeats
Build leg strength and mental toughness on a slope. 20 minutes.
tennis · fundamentals
Target Hitting at Corners
Teach directional hitting by targeting the corners of the court. 12 minutes.
track-field · fundamentals
Shot Put Glide Intro
Teach the glide technique and basic weight transfer. 12 minutes.
track-field · fundamentals
Long Jump Approach
Teach controlled acceleration and consistent step count to the board. 12 minutes.
soccer · situational
Finishing Reps
20 shots from different areas and distances. 25 minutes. Ages 13-14+.
baseball · fundamentals
Pitching Mechanics Drill
Three-step mechanical progression from balance point to follow-through. 30 minutes. Ages 13-14+.
track-field · fundamentals
Interval Ladder
Build aerobic capacity through ascending and descending intervals. 20 minutes.
track-field · fundamentals
Block Start
Teach the mechanics of an effective explosive start from the blocks. 10 minutes.
basketball · situational
Help-and-Recover Situational
Three-on-three with emphasis on helping without fouling. 25 minutes. Ages 13-14+.
soccer · scrimmage
Possession 7v7
7v7 scrimmage with the goal to keep possession for 10 passes. 30 minutes. Ages 13-14+.
baseball · situational
Situational Base Running
Run different scenarios on balls hit to different parts of the field. 25 minutes. Ages 13-14+.
volleyball · scrimmage
6v6 Controlled Scrimmage
Run a game with scoring and stoppages to teach decision-making. 25 minutes.
volleyball · fundamentals
Block and Cover
Teach defensive positioning: blockers at the net, then cover behind them. 12 minutes.
basketball · situational
Motion Offense Intro
Five players move and pass without called plays. 25 minutes. Ages 13-14+.
soccer · situational
High-Press Triggers
Practice pressing the ball when the opponent receives it. 25 minutes. Ages 13-14+.
volleyball · fundamentals
Approach Footwork
Teach the two-step and three-step approach to the net. 10 minutes.
baseball · situational
Cage Work with a Coach
Live pitching in a controlled environment. 30 minutes. Ages 13-14+.
volleyball · fundamentals
Serve-Receive in a Triangle
Teach serve-receive positioning with a setter and two passers. 12 minutes.
soccer · situational
Set-Piece Basics
Practice one corner kick and one free kick play. 20 minutes. Ages 11-12.
volleyball · fundamentals
Peppering with a Partner
Build consistency and rhythm in back-and-forth passing. 12 minutes.
softball · situational
Double Play Finish
Second baseman and first baseman practice the 6-4-3 finish. 20 minutes. Ages 13-14+.
baseball · situational
Infield-Outfield Communication
Practice calling off and backing up on fly balls. 20 minutes. Ages 11-12.
volleyball · fundamentals
Forearm Pass to a Target
Build accuracy and control in the foundation skill: the pass. 10 minutes.
lacrosse-boys · situational
Riding Pressure
Teach offensive players to apply and maintain pressure on the clearing defense. 12 minutes.
lacrosse-girls · situational
Riding Pressure
Teach offensive players to apply and maintain pressure on the clearing defense. 12 minutes.
lacrosse · 13-14 · situational
Riding Pressure
Teach offensive players to apply and maintain pressure on the clearing defense. 12 minutes.
soccer · situational
Defending Shape
Three defenders maintain a line while four attackers try to break through. 25 minutes. Ages 11-12.
softball · situational
Advanced Situational
Run full-count and two-out scenarios with game-speed tempo. 25 minutes. Ages 13-14+.
baseball · situational
Double Play Feeds
Shortstop and second baseman practice the feed from short to second. 20 minutes. Ages 11-12.
lacrosse-boys · situational
Clearing Pattern
Teach structured escape from the defensive zone with passing and movement. 15 minutes.
lacrosse · 13-14 · situational
Clearing Pattern
Teach structured escape from the defensive zone with passing and movement. 15 minutes.
lacrosse-girls · situational
Clearing Pattern
Teach structured escape from the defensive zone with passing and movement. 15 minutes.
lacrosse-boys · fundamentals
Ground Ball Scoop Battles
Teach ground ball technique and compete for possession. 12 minutes.
lacrosse-girls · fundamentals
Ground Ball Scoop Battles
Teach ground ball technique and compete for possession. 12 minutes.
lacrosse · 11-12 · fundamentals
Ground Ball Scoop Battles
Teach ground ball technique and compete for possession. 12 minutes.
basketball · fundamentals
Closeout Drill
Defender sprints and closes out on a shooter. 20 minutes. Ages 11-12.
soccer · situational
Attacking Diamond
Four attackers in a diamond shape advance toward goal. 25 minutes. Ages 11-12.
lacrosse-boys · fundamentals
Face-Off Intro
Teach the basic mechanics of a face-off and winning the ground ball. 12 minutes.
lacrosse · 11-12 · fundamentals
Face-Off Intro
Teach the basic mechanics of a face-off and winning the ground ball. 12 minutes.
lacrosse-girls · fundamentals
Face-Off Intro
Teach the basic mechanics of a face-off and winning the ground ball. 12 minutes.
softball · situational
Base Running Leadoffs
Practice walking off the base and reading the pitch. 20 minutes. Ages 11-12.
baseball · situational
Pickoff Plays
Run a 1-2 pickoff at first base. 20 minutes. Ages 11-12.
lacrosse-boys · fundamentals
Two-Line Passing
Build accurate passing and receiving in lines with game-speed positioning. 12 minutes.
lacrosse-girls · fundamentals
Two-Line Passing
Build accurate passing and receiving in lines with game-speed positioning. 12 minutes.
lacrosse · 8-10 · fundamentals
Two-Line Passing
Build accurate passing and receiving in lines with game-speed positioning. 12 minutes.
basketball · situational
Shell Defense
Four defenders vs four offensive players, help and recovery. 25 minutes. Ages 11-12.
lacrosse-boys · fundamentals
Cradling on the Move
Build ball control while running: the foundation of all lacrosse. 10 minutes.
lacrosse · 8-10 · fundamentals
Cradling on the Move
Build ball control while running: the foundation of all lacrosse. 10 minutes.
lacrosse-girls · fundamentals
Cradling on the Move
Build ball control while running: the foundation of all lacrosse. 10 minutes.
soccer · situational
Rondo
Keep-away game with five attackers and one defender. 20 minutes. Ages 11-12.
softball · fundamentals
Windmill Pitching Warm-Up
Build arm strength and mechanics with interval work before pitching. 20 minutes. Ages 11-12.
baseball · situational
Situational Hitting
Swing away, bunt, and hit to the opposite field based on game scenarios. 25 minutes. Ages 11-12.
hockey · fundamentals
1-on-1 Forecheck
Teach forwards to pressure the puck in the offensive zone. 10 minutes.
hockey · situational
Breakout Patterns
Teach the 1-2-2 breakout: D to D pass, then outlet positioning. 15 minutes.
soccer · fundamentals
Throw-In Toss
Practice receiving a throw-in with a quick pass or dribble. 15 minutes. Ages 8-10.
baseball · fundamentals
Relay Throws
Three kids relay throws across the field. 15 minutes. Ages 8-10.
hockey · fundamentals
Edge Work
Teach skaters to use inside and outside edges for turning and acceleration. 12 minutes.
hockey · fundamentals
Partner Passing Drill
Build accurate passing and receiving in pairs with game-speed movement. 12 minutes.
basketball · fundamentals
Defensive Slides
Footwork drill for on-ball defense. 15 minutes. Ages 8-10.
soccer · situational
1v1 to a Goal
One attacker vs one defender, 15 yards to goal. 20 minutes. Ages 8-10.
hockey · fundamentals
Stick-Handling Through Cones
Build hand-eye coordination and puck control at slow speed. 10 minutes.
softball · fundamentals
Throw and Catch Ladder
Two kids throw increasing distances and catch cleanly. 20 minutes. Ages 8-10.
baseball · fundamentals
Four-Corners Ground Balls
Roll balls to different spots so kids field from all angles. 20 minutes. Ages 8-10.
hockey · fundamentals
Power-Stride Skating
Teach young skaters explosive leg drive with short, powerful pushes. 10 minutes.
basketball · fundamentals
Two-Line Layups
Game-speed two-line layup drill with a defender. 20 minutes. Ages 8-10.
soccer · fundamentals
The No-Bunching Drill
Spread out the field while passing. 20 minutes. Ages 8-10.
football · fundamentals
Defensive Shed
Advanced block-shed: rip through, spin out, and leg drive. 12 minutes.
softball · fundamentals
Pop-Up Communication
Call pop-ups loudly so no two fielders go for the same ball. 15 minutes. Ages 8-10.
baseball · fundamentals
Soft Toss
Toss balls underhand from 30 feet. 20 minutes. Ages 8-10.
football · fundamentals
Running Back Footwork
Build one-cut, two-cut, and patient footwork for ball carriers. 12 minutes.
basketball · fundamentals
Chair Passing Drill
Pass around chairs to work spacing and cutting. 20 minutes. Ages 8-10.
football · fundamentals
Route Tree Intro
Teach receivers the basic five routes: go, slant, in, out, curl. 15 minutes.
soccer · fundamentals
Four-Corner Passing
Four kids pass in a square, then move. 20 minutes. Ages 8-10.
softball · fundamentals
Slap Bunting Intro
Teach the slap bunt grip and first-step timing. 20 minutes. Ages 8-10.
baseball · fundamentals
Live Tee Work
Hit off the tee with a pitcher standing behind it. 20 minutes. Ages 8-10.
football · fundamentals
Block-Shed Drill
Teach defenders to feel a block, shed it, and pursue. 10 minutes.
football · fundamentals
Form Tackling on a Bag
Teach the tackle progression: approach, form, and drive. 12 minutes.
football · fundamentals
The 3-Point Stance
Build the foundation: feet, hands, and head position for linemen. 8 minutes.
baseball · fundamentals
The Ready Position Drill
Teach the athletic stance with a reaction game. 10 minutes. Ages 5-7.
flag-football · scrimmage
Full-Field 7v7 Scrimmage with Rules
Run a controlled scrimmage that teaches game speed and decision-making. 25 minutes.
soccer · fundamentals
Simple Two-Cone Passing
Two kids pass between two cones and back. 15 minutes. Ages 5-7.
flag-football · fundamentals
Zone vs. Man Recognition
Teach young defenders to identify coverage and adjust their positioning. 12 minutes.
basketball · fundamentals
Two-Line Layup Intro
Two lines shooting layups alternating sides. 20 minutes. Ages 5-7.
baseball · fundamentals
Simple Grounders
Roll balls to kids in a line so they field 10 reps each. 15 minutes. Ages 5-7.
flag-football · situational
Read-Option Intro
Teach QBs to read a defender and make a keep-or-pitch decision. 15 minutes.
soccer · fundamentals
Red Light Green Light
Sprint and stop with the ball at their feet. 15 minutes. Ages 5-7.
softball · fundamentals
Base Running
Run the bases fast and in a straight line. 12 minutes. Ages 5-7.
flag-football · fundamentals
Defensive Contain
Teach defenders to control the edge and force plays inside. 10 minutes.
multi-sport · culture
The Post-Practice Huddle
End practice with clear feedback and one focus for next time. 3 minutes.
basketball · fundamentals
Dribble Tag
Tag game while dribbling a ball. 12 minutes. Ages 5-7.
baseball · fundamentals
Base Running Game
Teach base running angles and spacing with a relay race. 12 minutes. Ages 5-7.
flag-football · situational
The Screen Pass
Build timing and blocking instinct: receiver becomes a target after the catch. 12 minutes.
multi-sport · scrimmage
The Scrimmage Rule That Keeps It Fun
Use a simple rule to keep scrimmages focused on the skill you're teaching. 20 minutes.
soccer · fundamentals
Gates Dribbling
Dribble through pairs of cones at different speeds. 12 minutes. Ages 5-7.
flag-football · fundamentals
The Slant Route
Teach the first real pattern: inside cut at 45 degrees. 12 minutes.
multi-sport · culture
Water-Break Management
Use water breaks as teaching moments and team time, not downtime. 5 minutes.
softball · fundamentals
Fielding Stance
Teach the athletic ready position with ground ball practice. 15 minutes. Ages 5-7.
basketball · fundamentals
Form Shooting Close
Shoot from 6 feet with proper form. 15 minutes. Ages 5-7.
flag-football · fundamentals
Flag-Pulling Tag Drill
Build hand-eye coordination and pulling technique in a game-like chase. 10 minutes.
multi-sport · culture
The Practice-Ending Culture Moment
End practice with a brief ritual that builds team identity. 2 minutes.
baseball · fundamentals
Tee Work: The Foundation
Get solid contact with a stationary tee in 15 minutes. Ages 5-7.
flag-football · fundamentals
Route Running on Cones
Teach young receivers to follow cone paths at game speed. 8 minutes.
multi-sport · warm-up
The 4-Minute Game Warm-Up
Get the team physically ready and mentally locked in. 4 minutes.
soccer · fundamentals
Sharks and Minnows
Tag game with the ball at their feet. 15 minutes. Ages 5-7.
softball · fundamentals
Softball Tee Work
Hit off a tee with the proper underhand swing approach. 15 minutes. Ages 5-7.