Positional Demands
The catcher position can be the ultimate make-or-break spot on the defense. A catcher cannot have a major weakness in their game without it affecting the entire defensive plan.
Receive and block well but struggle to control the running game? Opponents will take advantage. Struggle to block consistently? Now the pitcher has to think twice about burying a breaking ball or expanding the zone with two strikes. Struggle with receiving? The pitcher may start worrying about movement, location, and whether borderline pitches will be handled well.
Every part of the position affects something else.
A catcher has to receive, block, throw, communicate, lead, and manage the game. They have to understand their pitchers, control the pace of the defense, and be prepared to make decisions on every pitch.
The catcher is the general on the field and the backbone of the defense. That’s why developing the position requires more than just working on throwing velocity or pop time. It requires building a complete athlete and a complete catcher.
Catcher Plyometric Development
Catching requires a unique combination of mobility, stability, explosiveness, and the ability to produce force quickly from a variety of positions. Catchers need to move efficiently out of a deep stance, explode laterally to block, gain ground quickly on throws, and repeatedly produce power throughout a game.
The goal of this plyometric progression is not to make the workout overly complicated. We want to prepare the body to move, develop elasticity through the feet and ankles, build single-leg power, and finish with more explosive movements that translate to the demands of catching.
Phase 1: Movement Preparation & Mobility
Before we ask the body to move explosively, we want to make sure the hips, hamstrings, ankles, and upper body are prepared to move freely. For catchers especially, maintaining quality hip mobility is extremely important because of how much time is spent working from a deep crouched position.
Knee Hugs
Pull one knee toward the chest while maintaining a tall posture. This helps loosen the hips and glutes while preparing the body for single-leg movement.
World’s Greatest Stretch
A full-body mobility movement targeting the hips, groin, hamstrings, and upper-back rotation. This is especially useful for catchers because it works through several areas that can become restricted from spending extended time in a squat.
90/90 Chest to Floor
Begin in a 90/90 hip position and work the chest toward the floor while maintaining control. This movement focuses on internal and external hip rotation—both extremely important for comfortable and efficient catching positions.
Hamstring Scrapes
Extend one leg slightly in front of the body and reach or “scrape” the hands toward the ground while pushing the hips back. Keep the movement dynamic rather than holding a long stretch. The goal is to prepare the hamstrings for the explosive work that follows.
Phase 2: Elasticity, Rhythm & Lower-Body Power
This phase introduces faster movements and ground contacts. The emphasis should be on being quick off the ground, maintaining good posture, and producing force efficiently rather than simply trying to jump as high as possible on every repetition.
Linear Bunny Pogos — Calf/Ankle Dominant
Perform small, quick forward hops while keeping the knees relatively stiff and allowing the ankles and calves to create the movement. Think about the ground being hot—touch it and get back off quickly.
The goal is to develop ankle stiffness, elasticity, and the ability to efficiently transfer force through the ground.
Ball Pops
Begin in an athletic position holding a medicine ball. Quickly load the hips and then explosively extend through the ankles, knees, and hips while popping or throwing the ball upward.
Focus on creating a fast, coordinated movement from the ground through the entire body.
Single-Leg Linear Hops
Hop forward repeatedly on one leg while maintaining balance and rhythm. As you leave the ground, bring the heel slightly toward the glute before preparing for the next contact.
The goal is to develop single-leg elasticity, coordination, and force production. Catchers constantly have to create force asymmetrically, making quality single-leg work extremely valuable.
Power Skips for Height
Drive one knee aggressively upward while exploding off the opposite foot. Think about getting as tall as possible rather than covering maximum distance.
Emphasize full extension through the hip, knee, and ankle while using the arms aggressively.
Banded Jumps — 2 Sets
With resistance pulling against the athlete, begin in an athletic stance and explode vertically. Land under control, reset, and repeat.
The resistance forces the athlete to produce more force through the ground while maintaining proper jumping mechanics.
Banded Split-Squat Jumps — 2 Sets
Begin in a split stance with resistance applied and explosively jump upward before returning to the split position.
This movement develops unilateral leg power and stability while forcing each leg to produce force independently—something that translates well to the staggered and asymmetrical positions catchers regularly work from.
Phase 3: Explosive Power
Once the body is warm and the nervous system is prepared, we finish with higher-intent explosive movements. Quality is more important than volume here. Every repetition should be performed with maximum intent while maintaining good mechanics.
3 Sets of 5 Unless Otherwise Noted
Box Squat to Plyo Box Jump
Begin seated or lightly touching a box or bench. Bring the feet into position, create tension through the lower body, and immediately explode upward onto the plyometric box.
The key is minimizing wasted movement. Once the feet make contact and the body is loaded—explode.
This teaches the athlete to produce force quickly from a relatively static position, similar to situations where a catcher must rapidly move from a set stance.
Bench Drop to Plyo Box Jump
Begin standing on a low bench or elevated surface. Step off, absorb the landing, and immediately redirect that force into an explosive jump onto the plyometric box.
The goal is not to sink into a deep squat after landing. Think land, absorb, redirect.
This helps develop reactive strength and teaches the body to quickly transition from absorbing force to producing it.
Sled Rush to Reverse Pull — 2 Sets Down and Back
Drive the sled forward aggressively using powerful, short steps. Once the designated distance is reached, transition into a controlled reverse pull while staying low and pushing through the ground.
The forward portion emphasizes acceleration and lower-body drive, while the reverse portion develops the quads, knees, and legs through a different movement pattern.
For catchers, this is a great way to finish the session with strength, conditioning, and force production without adding unnecessary high-impact jumping volume.
Keep the Goal the Goal
Plyometric training does not need to consist of dozens of complicated drills. For a catcher, we are looking to develop a body that is mobile enough to comfortably work from catching positions, strong enough to maintain those positions, and explosive enough to move out of them quickly.
Move well first. Then move fast.
Every jump, hop, and explosive movement should have a purpose.
Catching Drills
Phase 1: Receiving — Keyhole Trainer
The first phase is completely focused on receiving.
Using the Keyhole Trainer, the catcher works on presenting the glove, receiving the baseball cleanly, controlling the movement of the glove, and keeping the body quiet behind the pitch.
The goal is not exaggerated framing or dragging pitches back toward the strike zone. We want the catcher to learn how to meet the baseball, control it, and efficiently present the pitch.
Focus on:
- Quiet body position
- Strong glove presentation
- Receiving through the baseball
- Minimal unnecessary glove movement
- Working pitches in different areas of the strike zone
This is where we build the foundation before adding the speed of a transfer.
Phase 2: Receiving to Transfers — Framer Glove Trainer
Once the catcher is consistently receiving the baseball well, we begin connecting the reception directly into the transfer.
Using the Framer Glove Trainer, receive the pitch normally and immediately work into a clean transfer to the throwing hand.
The focus should be on efficiency rather than rushing.
We want the catcher to learn how to receive the baseball in a position that naturally allows the throwing hand to work toward the ball. A good transfer starts with a good reception.
Focus on:
- Receiving the baseball cleanly
- Bringing the hands together efficiently
- Getting the baseball into the throwing hand quickly
- Establishing a consistent grip
- Keeping the transfer compact
- Avoiding unnecessary hand or arm movement
At this stage, we are not worried about completing a full throw. Build the transfer first.
Phase 3: Blocking to Transfers — Game Glove
Blocking is not finished when the catcher keeps the baseball in front of them.
A catcher must be able to block, recover, locate the baseball, and get into a position where they can make the next play.
For this phase, use the game glove and work from the block directly into the recovery and transfer.
The catcher should focus first on executing the block correctly. Once the baseball is controlled, recover the feet and body quickly, secure the baseball, and work into the transfer.
Focus on:
- Beating the baseball to the ground
- Keeping the ball in front
- Controlling the rebound
- Locating the baseball immediately
- Recovering the feet efficiently
- Securing the baseball before beginning the transfer
- Getting into a strong throwing position
Do not sacrifice the block because you are anticipating the transfer. Block first. Recover second. Throw third.
Phase 4: Transfers to Throwdowns — Framer Glove Trainer
The final phase connects the hand speed developed in the earlier phases to an actual throw.
Begin with the Framer Glove Trainer to reinforce a clean reception and fast transfer. Once the ball reaches the throwing hand, work through the feet and complete the throw to second base.
For the actual throwdown portion, transition to real baseballs.
This is where the individual pieces begin to come together:
Receive → Transfer → Feet → Throw
Focus on:
- Clean reception
- Fast but controlled transfer
- Consistent four-seam grip when possible
- Efficient footwork
- Staying directional toward the target
- Quick arm action
- Carry and accuracy on the throw
Do not chase pop time at the expense of everything else. A fast transfer means very little if the baseball ends up five feet to the shortstop side of the bag.
The goal is to develop a catcher who can get the baseball out quickly and consistently put the throw where it needs to be.
Build the Skill Before Adding Speed
The purpose of this progression is to create quality repetitions before asking the catcher to perform everything at game speed.
Master the reception.
Then connect the transfer.
Add the recovery.
Finally, complete the throw.
Speed should be the result of efficient movement—not rushed movement.
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