Baseball Resources
Benchmarks, training plans, calculators, and complete guides — free, no sign-in required.
Benchmarks
Average Exit Velocity by Age
Age-by-age exit velocity benchmarks for baseball players from 8U through college, plus how to measure and improve your own.
Average Pitching Velocity by Age
Fastball velocity benchmarks by age for baseball pitchers, from Little League through college, plus safe ways to add velocity.
Average Bat Speed by Age
Bat speed benchmarks by age, plus training drills that measurably increase swing speed.
Average Pop Time by Age
Catcher pop time benchmarks by age and skill level, plus drills to improve your pop.
Baseball Player Height by Age
Average height ranges for youth, high school, and college baseball players by age.
Baseball Player Weight by Age
Average weight ranges for baseball players by age, plus safe ways to add muscle mass.
Training
Baseball Strength Training Guide
Age-appropriate strength training for baseball players, including sample weekly plans and key lifts.
Baseball Speed Training
Sprint mechanics, first-step quickness, and 60-yard dash training for baseball players.
Baseball Workout Plans
Free 7-day baseball training plan covering strength, speed, arm care, and skill work.
Baseball Mobility Routine
Mobility exercises for baseball players to improve rotation, shoulder health, and hip range of motion.
Baseball Stretching Guide
Dynamic warm-up and post-game static stretching routines for baseball players.
How to Increase Exit Velocity
The three levers that reliably add exit velocity — bat speed, strength, and barrel accuracy — and a 6-week plan you can start today.
How to Throw Harder — Safely
A safe, structured plan to add fastball velocity — long toss, lower-body strength, and mechanics — plus what to avoid before age 14.
Recovery
Nutrition
Calculators
Exit Velocity Calculator
Estimate your projected exit velocity based on bat speed, ball speed, and smash factor.
Pitch Velocity Age Projection
Estimate your projected fastball velocity by high school graduation.
Baseball Age Calculator
Determine your baseball age for league eligibility under the MLB cutoff date.
Bat Speed Calculator
Estimate bat speed from exit velocity and pitch speed.
Guides
Baseball Practice Plans
Structured practice plans for youth and high school baseball teams.
Complete Baseball Development Guide
Long-term athletic development guide for baseball players from age 8 through college recruiting.
Baseball Position Guide
The physical and skill requirements for every baseball position, from pitcher to right field.