From playing kindergarten softball to playing in college baseball, I have been through it all.
I know firsthand that nothing beats the cheers and adoration of the crowd when you hit a home run. But once I retired and started coaching little league baseball, I felt like I finally found my true calling.
What I realized when coaching, though, is that natural talent means very little. Sure, it gives players a good boost, but without a proper practice plan and hard work, it is nearly impossible to become a star. Even with talented players on my little league team, getting them to their peak performance was quite challenging.
Thirteen is a turning point year for a lot of ballplayers. Many leagues start moving kids toward the full 90 foot base paths and the 60 foot, 6 inch pitching distance around this age, the same dimensions used in high school and pro ball. That jump changes how the game feels, so the drills you run need to catch up with it too.
Once I figured out which baseball drills for 13 year olds actually moved the needle, it was like adding oil to a burning flame. My players got more motivated, and I could practically see them getting better every day.
I figured that if even one coach could benefit from my experience, it would be selfish of me not to share my guide to youth baseball training for this age group. So pull up a chair and grab a cup of coffee, because this one is going to take a while.
My Favorite Baseball Drills for 13-Year-Olds and Above
At the age of 13, your kids are ready to step into the real world of baseball. This is the age when stars are made. And if you know how to push your players the right way and motivate them when needed, they will become great players. Choosing the right baseball drills to further their skill is essential for kids of this age.
I like to split my 13U practice plan into four sections so each session touches a different part of the game: hitting, pitching, fielding, and conditioning. These are my personal favorites, and I think they can help you plan out your own practices better.
Building a Simple 13U Practice Plan
Before I get into the individual drills, a quick word on structure. In my experience, most of a practice, roughly 80 percent of it, should go toward focused skill work like the drills below. Save the last chunk for scrimmages or situational play so the kids get to apply what they just worked on in something that feels like a real game.
At 13, reps matter more than ever because reaction windows get tighter as pitch speeds climb. Kids need repeated, deliberate practice to keep their eyes and hands catching up to faster pitching and harder-hit balls. That is exactly what these drills are built to do.
Baseball Hitting Drills for 13-Year-Olds
Hitting drills are extremely important to develop good strike power, practice proper stance, and fine-tune the reflexes of a young batter. These are the drills that I use to focus on these elements.
1. Front Toss
The front toss is a simple yet effective hitting drill for teenagers. By this age, most kids have already had a year or two of playing experience, so their fundamentals are a bit more developed compared to younger players. However, their reactions are often not as keen as a more mature player’s.
In this drill, the coach stands behind a screen and tosses the baseball toward the hitter. You want to mix up your pitching and aim at different spots, both inside the strike zone and outside it. The goal for the hitter is to anticipate and react to the position of the ball and drive it toward the net.
If you are working solo with your player, a youth pitching machine set to a lighter speed can fill in for a coach on days you don’t have an extra set of hands around.
2. Off-Speed Toss with Tee
Front toss is a fun drill and all, but sometimes I like to add a different twist to it to make things more interesting. Nearly everything about this drill is identical to the front toss, except that you need one extra piece of gear,
a batting tee. You want to position the batting tee in front of the hitter.
Stand behind the screen, same as before, and toss a couple of balls toward the hitter for him to hit. However, on some reps, fake the throw. The player needs to quickly recognize the fake pitch and instead strike the baseball sitting on the tee.
3. Sled Pulls
Sled pulls are an essential hitting drill designed to train the muscles used in the swing and build up a player’s power. With regular sled pull drills, your 13-year-old will be able to hit the ball harder and more efficiently. It is an extremely effective drill that even professional players still use.
For this drill, you simply attach a weight to the knob end of the baseball bat. This makes it a lot harder to swing the bat as the extra weight is constantly pulling it down. The goal for the player is to overcome that resistance and swing with as much strength as possible. This is one of the best indoor hitting drills out there since you do not necessarily need a baseball for it to work.
4. Bryce Harper Drill
The Bryce Harper Drill is a personal favorite of mine because it teaches proper posture and stride without making it too hard for the player to follow. If you have ever seen Bryce Harper playing on the field, you have no doubt seen his unusual batting stance.
The idea of the drill is to replicate that similar stance when practicing. That way, players learn to generate power from their hips and release it when they swing. As the coach, you will instruct your players to lift their lead foot as they swing the bat. The whole goal of the drill is to improve strike power and posture.
Baseball Pitching Drills for 13-Year-Olds
Pitching is a skill that is a bit more challenging to master because of the high amount of technique involved. The following drills work best once your players have the basics covered. You still want to start with a few warm-up drills before diving headfirst into more advanced exercises.
One more thing worth mentioning here: this is also the age where arm care really starts to matter. MLB and USA Baseball’s Pitch Smart guidelines set daily pitch limits and required rest days by age group, and it is worth checking those (and your league’s own rules) before you build out a pitching schedule for a 13-year-old.
1. Rocker Drill
I like to start off my pitchers with a healthy dose of rocker drill at the start of each training session. Even if they are already a decent pitcher, a basic review of the fundamentals never hurts. And when it comes to tuning basic stance and posture while pitching, it is hard to beat rocker drills.
Instruct your pitcher to stand tall with both legs stretched out as he would on a pitching plate. Then have him rock between the two legs, transferring his center of balance from one leg to the other. After two rocks, he assumes the pitching position and throws the ball toward the net.
2. Accuracy Drills
For teenage pitchers, a critical element to focus on is accuracy. Missing the target might be acceptable at a younger age. But now that they are moving toward the mound distance used in high school baseball, it is much more important to dial in their control.
The thing about accuracy is that drills alone cannot simply improve it. You need to teach the deeper mechanics that let a pitcher repeat his delivery. Consistency, conviction, visualization, and body control are the four pillars of accurate pitching.
So have them consistently work a single pitching drill against a target. Teach them to believe their throws will meet the mark and instruct them to visualize the target in their mind before they throw. In addition, work on their posture and make sure they stay fully in control of their body as they pitch.
3. The Broomstick Curveball Drill
Pitching curveballs and sliders is not easy, especially for a young player. Technique needs to be close to perfect, and it takes a lot of practice to pull off a good curveball. Their pitcher’s glove needs to fit well, and the drill needs to be run correctly. This one is a good way to teach curveball arm motion.
You, the coach, take a small broomstick and hold it at the pitcher’s eye level. The goal for the pitcher is to start the pitch and let go of the ball above the broomstick. At that moment, you drop the stick, and the pitcher has to follow through with the natural motion of his hand.
I learned this particular drill from my own coach back in high school, and it greatly improved my curveball. Even after all these years of working with different coaches, I still go back to this old one when I want to teach my players the basics of a curveball.
Baseball Fielding Drills for 13-Year-Olds
Your fielders are your main line of defense against the other team scoring runs. Without solid fielding drills, you will not be able to teach them teamwork and communication.
1. Left or Right
The left or right drill is a simple exercise that works one of the key fundamentals of fielding: reflexes. I like to do this drill personally with a fielder who needs help with the basics. But if you like, you can pair up your players and have them practice it with each other.
In this drill, you stand in front of your partner, or the player, who is ready with his baseball glove in the correct posture. When he is ready, throw the ball either to his left or his right. His job is to catch it. Remember to switch up the direction of your throw to train his reflexes.
The best thing about this drill is that it works equally well whether the player is left-handed or right-handed.
2. Revive
Even professional players make mistakes. There is no shame in it, and if your player fumbles the ball, he needs to learn how to recover from it. That is where the revive drill shines. I like to run this drill with three players at a time: two throwers and one catcher.
The first thrower starts with a ball in hand. His job is to roll the ball, essentially replicating an error, while the other thrower has to scoop it up and throw it to the catcher at the base. Have your players switch roles every once in a while so everybody gets something out of the drill.
3. Grounder T-Ball
The job of the defense is to learn to communicate and react to the situation, and the best way to replicate a real-game scenario is to play the game for real. Grounder T-ball drills are a great way to get your fielders in shape and teach them the basics of teamwork and communication.
Spread your fielders out across the field in their proper positions. Then take your position at home plate with a batting tee ready to strike. Your job is to hit ground balls in different directions, which the fielders have to scoop up and throw to the runners’ bases.
Baseball Conditioning Drills for 13-Year-Olds
Conditioning drills are an essential part of becoming a good baseball player whether you are a pitcher, a hitter, or a fielder. You need to build up the physique and stamina of your players from a young age. The following drills are best for training your players toward their peak physical fitness.
1. Progressive Sprints
This is my favorite drill for building stamina and acceleration. Line up five catcher’s mitts on the ground in a single line to use as markers. Your players stand parallel to the mitts at a distance, and on your signal, they sprint to the first mitt and come back. Then they rush to the second mitt, return, and so on.
2. Medicine Ball Drills
With a couple of medicine balls, you can build up the core strength of your players. There are many drills you can have them do, such as rotational throws, overhead slams, and more. For instance, instruct them to throw the ball in the air, catch it, squat, then repeat. Don’t be afraid to get creative with it.
Here’s to Getting Better
With so many good drills to choose from, it is quite hard to narrow it down to a select few. But personally, I have had good results with each and every one of the training plans I listed above. Hopefully, with enough time, patience, and effort, so will you.
Make sure you communicate and get to know your squad along the way. I believe the key factor in this sport is trusting each other, and by talking to your team, you will build a good connection. If they trust your methods, the drills become even more effective. (For more drill ideas for a younger group, check out my baseball drills for 12 year olds guide.)
With 4 years of Division II experience, a .272 career batting average, .410 on-base percentage, and 7 home runs, I’m now in my fifth season. I’ve played baseball since age 3, alongside future MLB Draft picks, and I aim to pursue a career in baseball professionally, be it playing, coaching, or scouting.