If you’re a baseball player or coach looking for ways to improve your skills during the offseason or when the weather keeps you indoors, you’ve come to the right place. As a long-time player and youth coach, I’ve put together 10 of my favorite baseball drills that you can do right in your own living room. These drills focus on the fundamentals of hitting, fielding, throwing, and base running – skills that are important for players of all ages.
With just a few simple pieces of equipment like plastic balls, a glove, and cones or pillows from around the house, you’ll be able to practice some of the same drills we run during team practices. Moving your practice indoors for a day or two helps reinforce the proper mechanics and muscle memory required for when you’re back out on the field. Plus, it’s a great way to get some exercise and practice your skills on those rainy days.
So grab your glove and make some space in the living room. Let’s dive into these 10 indoor baseball drills that will help take your game to the next level!
The key to maximizing your indoor practices is focusing on drills that isolate the fundamental skills every baseball player needs to master.
Hitting Drills
Hitting is one of the most difficult skills in baseball to master. But with some focused indoor practice on the fundamentals, you can make strides in improving your hitting technique, balance, and bat speed. Here are 4 great hitting drills to do inside.
1. Soft Toss Into A Net
Working on your swing technique is easy to do inside with just a couple of key pieces of equipment. All you need is a net or backdrop to hit into, a bat, and a pack of plastic balls or wiffle balls.
To set up the drill, hang a net or stand a large backdrop (like an old mattress) upright against a wall. Then position yourself 8-10 feet away in an athletic batting stance. Have a partner kneel a few feet to the side and softly toss balls over the plate area for you to hit into the net.
The key is focusing on balance, controlled weight transfer, and level swing mechanics. I cue my players to “hit the pitcher’s hands” on each swing and call out situations like “runner on third, need a base hit up the middle.” Take 25-30 swings and focus on making solid, consistent contact into the net. This drill trains the muscle memory needed to drive the ball when at the plate.
2. Hitting off a Batting Tee With Wiffle Ball
Using a batting tee is another excellent way to groove your swing inside. The batting tee enables you to lock in the optimal hitting zone for added repetition.
Start by positioning the batting tee just inside the front corner of home plate. Place a ball on the tee at belt-buckle height. Set your feet in a balanced hitting stance and focus on key checkpoints: hands back, weight balanced, eyes on the ball, etc. Drive through the ball with a level swing, focusing on backspin and hitting the ball out in front.
Go through rounds of 10 swings at a time, pausing between sets to self-critique your swing. This drill ingrains muscle memory for consistently squaring up the ball. For added challenge, mix in hitting off the tee into a net to practice driving the ball on a line over an outfielder’s head.
3. Soft Toss With A Wiffle Ball
The light weight and small size of a tennis ball makes it a great training tool for improving bat speed and hand-eye coordination. For this indoor drill, hang a backdrop or net to hit into.
Have a partner stand off to the side and lightly toss tennis balls from different angles towards the hitter. The hitter’s goal is to react quickly and drive the balls into the backdrop with topspin. Start with slow, easy tosses and progress to faster, harder tosses.
The variable nature of the toss angle trains the eyes to track the ball while the hands learn to quickly whip the bat through the zone. Take rounds of 15-20 swings focusing on speed and making adjustments. This drill sharpens reflexes and bat speed for better plate coverage.
4. Bottom-Hand-Only Swings
For youth players still developing core strength and swing technique, bottom-hand-only swings are a great training method. Using just the dominant bottom hand on the bat improves control and trains proper top hand mechanics.
Set up like you’re doing regular tee work or soft toss into a net. But when you grip the bat, take your top hand off and place it on your hip. Swing using just your lead bottom hand to control the bat.
Make sure to still turn your hips and transfer weight like a normal swing. The goal is to make solid contact using only the lead arm for control. Do a set of 10 swings on the tee, then repeat with the toss drill. This improves hand-eye coordination and swing fundamentals.
Fielding Drills
Fielding is a huge aspect of playing quality defense. Here are 3 simple infield drills you can do inside to get better:
5. Knee Ground Ball Drills
Fielding ground balls cleanly is crucial for infielders. Knee ball drills help perfect your glove technique and body positioning.
For this drill, kneel on both knees in an athletic fielding stance. Have a partner or coach roll ground balls to your left and right from 30 feet away. Shuffle side to side and field the balls out in front of your body with soft hands.
Focus on centering balls in the pocket of the glove and “snaring” them out in front. Do 2-3 rounds of 15 balls each to reinforce proper ground ball technique. This drill strengthens infield fundamentals.
6. Lateral Short Hoppers
The short hop challenge is a great way to practice lateral range as an infielder. Set up cones or pillows 6 feet apart to represent the corners of two bases.
Have a partner stand off to the side and bounce tennis balls on the ground so they skip once and reach you. Drop into an athletic position and explode laterally to field the short hops between cones.
Focus on centering the ball and making a quick transfer to throw. Do 2 sets of 15 reps going back and forth to boost lateral quickness and range. This challenges you to handle difficult hops.
7. Exchange Drills
Quick exchanges between infielders are crucial for turning double plays. You can practice exchange fundamentals easily inside with a partner.
Face each other about 15 feet apart in athletic fielding stances. Roll a ball to your partner’s left/right and call out a base. They’ll field the ball and toss it back to simulate starting a double play.
Focus on firm, accurate tosses and quick transfers. Do 2 rounds of 15 reps each. Then switch roles. This fast-paced drill strengthens infield footwork and exchange mechanics.
Throwing Drills
Accuracy and arm strength are critical for making strong throws from the infield or outfield. Try these 2 indoor drills to build better throwing mechanics:
8. Bucket Drills
This throwing drill uses a bucket or trash can to work on accuracy. Set up a bucket or can against a wall 15-20 feet away. Take 5-6 balls and practice throwing them from a knee into the bucket.
Use proper throwing mechanics: point chest, elbow up, follow through. Aim small for the inside bucket corners. Focus on consistent release point and accuracy. Do 3 sets of 5 throws each, then move back further and repeat. Throw hard on the knees builds strength and control.
9. Partner Mirror Drills
Throwing mechanics and release point can be refined by mirroring a partner. Stand 10 feet apart, each with a ball. Go through your throwing motions at the same time, mirroring your partner’s mechanics.
Focus on proper shoulder/hip rotation, elbow positioning, and follow through. Try to synchronize your motions flawlessly. Do 10 reps, then switch to mirroring the opposite arm. This drill engrains muscle memory for proper throwing technique.
Baserunning & Conditioning Drills
Baserunning and overall conditioning are big parts of performing your best. Here are 2 indoor drills to build speed, agility, and awareness.
10. Slide Drills
Practicing slides indoors protects your body while ingraining proper form. For this drill, sit on the floor with legs straight out. Lean back supporting your weight on your hands.
Drive off your hands to lift your hips and slide your legs out to the side as if evading a tag. Focus on explosiveness from hands to feet. Do 2 sets of 15 reps to each side. Another option is sliding on a piece of cardboard over wood flooring. This engrains correct sliding mechanics.
11. Agility Ladder Drills
Setting up a simple agility ladder with tape on the floor lets you work on speed and footwork inside. Arrange tape or rope in a ladder formation with 1-2 foot spacing between “rungs.”
Go through patterns like high knees, lateral shuffles, hop scotches, and grapevine runs. Focus on precision and speed. Do 3 rounds of each movement, 1 minute rest between sets
