Gentle mobility for young ballplayers: a 5-minute pre-practice routine, a 5-minute cooldown, and two or three short sessions a week for hips, upper back, shoulder blades, ankles and hamstrings. Hold times change with age.
Baseball asks a lot of the hips, upper back and ankles: the stride and hip turn in throwing and hitting, getting low to field, and running the bases. This plan is short, gentle mobility work for those areas: hips (90/90, hip flexor, adductor), the upper back (open book, quadruped rotation), the shoulder blades (wall slides), ankles (knee-to-wall) and the hamstrings and hip hinge.
There are three parts: a 5-minute pre-practice dynamic routine of moving drills, 2 or 3 short mobility sessions a week (about 15 to 20 minutes), and a 5-minute post-practice cooldown with slower holds. Pick your age group and the hold times adjust.
Putting it all together: the Training Planner lays Arm Care, Rotational Strength, Athleticism & Speed and Mobility onto one 7-day calendar around your games and practices.
Pick your age group and level, then get a week with a checklist for each day: full mobility sessions on 2 or 3 days and the quick pre-practice routine plus cooldown on the others. Every drill has cues, three levels and a video demo.
📱 Open the Mobility app → Same plan, full screen, saves your check-offs on this device, works offline and installs on your phone.
Before practice or a game: moving drills only, no long holds. Dynamic warm-ups beat static stretching for jump and sprint tests in kids and teens [Faigenbaum 2005] [Faigenbaum 2006], and youth sessions should start with a dynamic warm-up and end with a cool-down [AAP]. After you play: slower holds while you cool down.
Go straight through, once.
Walk easy for a minute first.
Age groups change hold times and rounds, not the drills. All holds stay well under the 60 seconds per muscle group that a systematic review linked with bigger short-term performance drops [Behm 2016]. Under 12 stays on the kneeling hip flexor stretch (no couch stretch).
| Age group | Hold time† | Rounds† |
|---|---|---|
| Under 12 | 10 to 15 seconds | 1 round of each drill |
| 12U-13U | 15 to 20 seconds | 1, or 2 at level 3 |
| 14U-15U | 20 to 30 seconds | 1, or 2 at level 3 |
| 16U+ / high school | about 30 seconds | 1, or 2 at level 3 |
† Our suggestion, not a published prescription.
Two or three mobility sessions a week of about 15 to 20 minutes, each starting with the 5-minute routine. Mobility is light, so it can share a day with practice, a game or another training. Keep at least one or two full rest days a week.
| # | Example day | Session | What you do (after the 5-minute routine) |
|---|---|---|---|
| 1 | Monday | Hips and ankles | 90/90 hip switches, Kneeling hip flexor stretch, Adductor rock-back, Knee-to-wall ankle rocks, Bent-knee good morning (hip hinge), Standing quad stretch, Figure-4 glute stretch |
| 2 | Wednesday | Upper back and shoulders | Open book rotation, Quadruped T-spine rotation, Wall slides, 90/90 hip switches, Child's pose with side reach, Figure-4 glute stretch |
| 3 | Friday | Full body | Kneeling hip flexor stretch, Adductor rock-back, Quadruped T-spine rotation, Wall slides, Knee-to-wall ankle rocks, Bent-knee good morning (hip hinge), Standing quad stretch, Child's pose with side reach |
| # | Example day | Session | What you do (after the 5-minute routine) |
|---|---|---|---|
| 1 | Monday | Hips, ankles and upper back | 90/90 hip switches, Kneeling hip flexor stretch, Adductor rock-back, Open book rotation, Wall slides, Knee-to-wall ankle rocks, Standing quad stretch, Figure-4 glute stretch |
| 2 | Thursday | Upper back, hamstrings and hips | Quadruped T-spine rotation, Wall slides, 90/90 hip switches, Bent-knee good morning (hip hinge), Knee-to-wall ankle rocks, Child's pose with side reach, Figure-4 glute stretch |
Tick these off at each session. The app does this for you and saves it on your phone.
Each card has our own cue text, three levels from easier to harder, and a link to a video demo. Demo videos are third-party YouTube videos from the channels named on each card (several are from Strength Side; links with a start time jump to the drill inside a longer video). They open in a new tab and the form shown is theirs.
Not included on purpose: throwing-shoulder stretches like the sleeper stretch or hard cross-body pulls. If a thrower's shoulder feels tight, an athletic trainer or physical therapist should check it first.
Walk forward. Each step, pull one knee up to your chest with both hands, rise up on the toes of the standing foot, then step through. Stand tall.
Level 1: Hold onto the knee for one breath, wobbles are fine.
Level 2: Smooth steps, up on your toes each time.
Level 3: Add a small skip between knee hugs.
Starting dose†: 8 each leg, 1 round.
Watch the demoWalking Knee Hugs, on YouTube by Dan Daly, CSCS.
Hold a fence or a partner's shoulder. Swing one leg forward and back like a pendulum, then side to side across your body. Swing, do not kick. Trunk stays quiet.
Level 1: Small swings, hold on with both hands.
Level 2: Bigger swings, one hand on the fence.
Level 3: Full, relaxed swings, light hand touch only.
Starting dose†: 10 each way, each leg, 1 round.
Watch the demoDynamic Multidirectional Leg Swings Stretch, on YouTube by Athletico Physical Therapy.
Big step out to the side, sit back into that hip with the other leg straight, chest proud, then push back to the middle. Feet point forward.
Level 1: Short step, small sit.
Level 2: Longer step, sit until you feel the inner thigh.
Level 3: Long step, pause 1 second at the bottom.
Starting dose†: 6 each side, 1 round.
Watch the demoLateral Lunge (Dynamic Warmup), on YouTube by The Micheli Center.
Long lunge step. Put the hand on the same side as the front foot on the ground inside that foot, reach the other arm to the sky and follow it with your eyes, then switch the reach and step forward.
Level 1: Back knee down on the grass.
Level 2: Back knee up, slow reach.
Level 3: Back knee up, add a small pause at each reach.
Starting dose†: 4 each side, 1 round.
Watch the demoThe World's Greatest Stretch (Mobility Exercise) by Squat University, on YouTube by Squat University.
Skip with a quick knee drive and a light, springy foot strike under your hips. Arms swing opposite to the legs. Rhythm first, speed later.
Level 1: March it first, then a slow skip.
Level 2: Smooth skip for the distance.
Level 3: Quicker rhythm, stay tall.
Starting dose†: 15 yards, 1 round.
Watch the demoA skip, B skip, C skip for running drills, on YouTube by The Running PTs.
Arms out to the sides. Start with small circles, slowly make them bigger, then reverse. Easy and relaxed, nothing forced at the top.
Level 1: Small and medium circles only.
Level 2: Small to big, both directions.
Level 3: Small to big, both directions, one arm at a time to finish.
Starting dose†: 10 each way, 1 round.
Watch the demoDynamic Arm Circles, on YouTube by Invictus Performance Therapy.
Sit with both knees bent to about 90 degrees, one leg in front and one to the side. Sit tall, then slowly rotate both knees to the other side. Hands can stay on the floor behind you.
Level 1: Hands behind you for support, slow switches.
Level 2: Hands lightly touching, sit taller.
Level 3: Hands off the floor, pause and sit tall on each side.
Starting dose†: 6 each side, 1 round.
Watch the demo (starts at the drill)The Most Potent Stretch for Hip Mobility (simple plan), on YouTube by Strength Side.
Half-kneel on a soft surface. Squeeze the glute of the back leg and tuck your hips slightly under until you feel a stretch at the front of that hip. Ribs down, do not lean back.
Level 1: Kneeling, small hip tuck, hold your age group's hold time (10 to 30 seconds, see the age table).
Level 2: Kneeling, reach the arm on the back-leg side up, hold your age group's hold time (10 to 30 seconds, see the age table).
Level 3: Couch-stretch version (back foot up on a bench or wall), only if it stays comfortable, hold your age group's hold time (10 to 30 seconds, see the age table).
Under 12: stay on the kneeling version.
Starting dose†: your age group's hold time (10 to 30 seconds, see the age table) each side, 1 round.
Watch the demo30 Day HIP FLEXOR STRETCHING PLAN, on YouTube by Strength Side.
On hands and knees, straighten one leg out to the side, foot flat. Keep your back flat and slowly rock your hips back toward your heel, then return. Feel it on the inside of the straight leg.
Level 1: Small rock, short range.
Level 2: Rock back until you feel the inner thigh, pause 1 second.
Level 3: Slow 3-second rock back, pause 2 seconds.
Starting dose†: 8 each side, 1 round.
Watch the demoAdductor Quadruped Rockback - Hip Mobility Drill, on YouTube by Mike Reinold.
Lie on your side, knees bent and stacked, arms straight out in front. Slowly sweep the top arm up and over to open your chest, follow your hand with your eyes, then come back. Turn through your upper back, not your low back.
Level 1: Small turn. Pause at the top for one slow breath.
Level 2: Full turn, smooth two-second sweep.
Level 3: Full turn, breathe out slowly at the end of each rep.
Starting dose†: 8 each side, 1 round.
Watch the demoOpen Books (Sidelying Thoracic Rotation), on YouTube by Revival Performance Physical Therapy.
On hands and knees, sit your hips back a little. Put one hand behind your head. Turn that elbow down toward the other arm, then up toward the sky, following it with your eyes. Hips stay still.
Level 1: Small range, slow.
Level 2: Full range, pause at the top.
Level 3: Full range, breathe out at the top, 2-second pause.
Starting dose†: 8 each side, 1 round.
Watch the demo (starts at the drill)Back Stretches for FLEXIBILITY (Thoracic Spine Mobility), on YouTube by Strength Side.
Face the wall with your forearms on it, elbows a little below shoulder height. Slide your arms up the wall in a slight V, letting the shoulder blades move around the ribs, then slide back down. No shrugging, no pain.
Level 1: Short slide, stop well before any pinch.
Level 2: Full slide that stays comfortable.
Level 3: Full slide, lift the forearms an inch off the wall at the top.
Needs a wall or fence.
Starting dose†: 8, 1 round.
Watch the demoEricCressey.com: Serratus Wall Slide Variations, on YouTube by Eric Cressey.
Face a wall in a short split stance. Keep the front heel down and gently drive that knee forward toward the wall over your middle toes, then back. Move the foot farther away as it gets easy.
Level 1: Foot close to the wall, gentle rocks.
Level 2: Foot a little farther back, heel stays down.
Level 3: Farthest distance where the heel stays down, pause 2 seconds.
Needs a wall or fence.
Starting dose†: 10 each ankle, 1 round.
Watch the demoKnee to Wall Dorsiflexion Lunge Test for the Ankle, on YouTube by The Physio Channel.
Stand tall, knees soft, hands on your hips. Push your hips back like closing a car door with your backside, keeping your back flat, until you feel the hamstrings. Stand back up by squeezing your glutes.
Level 1: Short hinge, hands on hips.
Level 2: Hinge until you feel the hamstrings, pause 1 second.
Level 3: Slow 3-second hinge, pause 2 seconds.
Starting dose†: 8, 1 round.
Watch the demo (starts at the drill)The ONLY Hamstring Stretch you Need, Forever., on YouTube by Strength Side.
Hold a fence. Bend one knee and hold that ankle behind you. Knees side by side, stand tall and gently push the hip forward. Easy breathing.
Level 1: Hold the fence with one hand, hold your age group's hold time (10 to 30 seconds, see the age table).
Level 2: Light fence touch, hold your age group's hold time (10 to 30 seconds, see the age table).
Level 3: No hands for balance if you can, hold your age group's hold time (10 to 30 seconds, see the age table).
Starting dose†: your age group's hold time (10 to 30 seconds, see the age table) each leg, 1 round.
Watch the demoStanding Quad Stretch, on YouTube by HealthFit Physical Therapy & Chiropractic Pasadena.
Lie on your back with knees bent. Cross one ankle over the other knee, then gently pull the bottom leg toward you until you feel it in the outside of the hip. Head and shoulders relaxed.
Level 1: Bottom foot stays on the ground, hold your age group's hold time (10 to 30 seconds, see the age table).
Level 2: Pull the bottom leg in, hold your age group's hold time (10 to 30 seconds, see the age table).
Level 3: Pull in a little more, slow breathing, hold your age group's hold time (10 to 30 seconds, see the age table).
Starting dose†: your age group's hold time (10 to 30 seconds, see the age table) each side, 1 round.
Watch the demoSupine Piriformis Stretch (Figure 4), on YouTube by Catalyst Physical Therapy & Wellness.
Kneel, sit your hips back toward your heels and reach your arms forward on the ground. Breathe slowly. Walk both hands a little to one side, then the other.
Level 1: Arms forward, hold your age group's hold time (10 to 30 seconds, see the age table).
Level 2: Add the side reach, hold your age group's hold time (10 to 30 seconds, see the age table) each side.
Level 3: Longer, slower breaths, hold your age group's hold time (10 to 30 seconds, see the age table) each way.
Starting dose†: your age group's hold time (10 to 30 seconds, see the age table) each way, 1 round.
Watch the demoHow to Do a Child's Pose: A Guide from Physical Therapists, on YouTube by Hinge Health.
Mobility is light, so it can go on any day, including practice and game days. Before you play, keep to the moving drills; save the slower holds for after.
Arm care: Arm Care Training. Strength and speed: Rotational Strength · Athleticism & Speed. Everything on one calendar: Training Planner.
We make no velocity or injury-prevention claims: the stretching review found no clear effect of static or PNF stretching on overall injury rates, and none of these sources tested this plan. Retrieved 2026-10-23. Sources: American Academy of Pediatrics clinical report: Resistance Training for Children and Adolescents (Pediatrics 2020, reaffirmed 2024), Behm, Blazevich, Kay & McHugh, Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review (Appl Physiol Nutr Metab 2016), Faigenbaum et al., Acute effects of different warm-up protocols on fitness performance in children (J Strength Cond Res 2005), Faigenbaum et al., Dynamic warm-up protocols, with and without a weighted vest, and fitness performance in high school female athletes (J Athl Train 2006), ASMI position statement for adolescent baseball pitchers.