7-Day Practice Plan
Print this and stick it on the fridge. Each session is 10–20 minutes.
The week
| Day | Focus | Drills |
|---|
| Mon | Throwing & catching | Catch & throw routine — work through all distances |
| Tue | Fielding | Ground balls at home — stationary, forehand/backhand, field-and-throw |
| Wed | Hitting | Tee work — 25 focused swings across all tee positions |
| Thu | Conditioning | Agility drills — 5-10-5, lateral shuffle, cone weave |
| Fri | Hitting + throwing | Soft toss (10 min) + catch and throw cooldown (5 min) |
| Sat | Mix day | 5 min throwing, 5 min fielding, 5 min hitting — whatever needs the most work |
| Sun | Fun day | Wiffle ball game, play catch, or rest. End on a win. |
Rules for every session
| Rule | Why |
|---|
| Warm up first | Arm circles, light jog, dynamic stretches — 2 minutes |
| Quality over quantity | 20 good reps beat 50 sloppy ones |
| End on a positive rep | Always finish with a good throw, clean field, or solid hit |
| Stop when form breaks down | Tired reps teach bad habits |
| Have fun | If it stops being fun, stop. Come back tomorrow. |
