CatcherMtrx Training: Proper Throwing Mechanics

May 10, 2013 | Chris Reyes

Must See Baseball Videos

As we all know, baseball and softball catchers are judged on their ability to throw out runners. "Pop time" is such a focal point that the concept of good mechanics has almost been forgotten in youth baseball drills. This is a major reason why arm injuries in young catchers are occurring at such an alarming rate. (A Lesson From Joe Mauer: Catchers, Get Your Legs Strong.)

The CatcherMtrx is here to change that. It provides a solution that reinforces mechanics, helps you become more flexible, and makes you an explosive thrower during a game. (See also Tim Collins Half Kneeling Deceleration Catch.)

CatcherMtrx Drill 1: Building Foundation and Timing

Do this drill slowly and in front of a mirror to assure balance, direction and rhythm.

Sets/Reps: 2x12-15

Set-Up

  • Set up a line of six to eight balls directly in front of where you will take position.
  • These will assure that you don't drag your right foot during your throw. They will also force you to exaggerate the pick up and put down of your right foot and initial movement.

Drill

  • Assume secondary catcher's position, getting more flexed by raising your butt slightly.
  • Keep your back flat and your throwing arm in front of your knee. Have your throwing arm in a relaxed, bent position, ready to frame, block and throw. Stay loose and ready to react.
  • Once in position, slowly and precisely bring your right foot over the balls.
  • As your right foot strikes the ground, pretend you are about to throw by immediately following with your left foot (i.e., directional foot) placing you in a half squat athletic position.
  • At this point, check your form. Make sure your right arm (throwing arm) is in a strong "L" position and your left arm in a strong "J" position. (This position will ensure that energy is not lost, an important part of the release point.)
  • The final step is core rotation and extension, crucial to becoming a successful "throwing catcher."
  • As you "release" through the throw, have your right hand in a flat position through the release point (like throwing a pie). This movement will guarantee the correct energy transfer through the ball at the right time.
  • Once this takes place, your left arm (a.k.a. your "tuck" arm) takes its final clap destination outside your left pocket or left hip region.

CatcherMtrx Drill 2: Extension and Increasing Distance and Velocity

Set Up

  • Follow the structure of the first drill but on a field.
  • You will also need a partner and a towel measuring five inches wide by 18inches long.

Set/Reps: 1/10 to each base (1st, 2nd and 3rd)

  • Begin in secondary catcher's stance in front of your partner.
  • Have your partner kneel in correlation to the base (1st , 2nd, or 3rd) with his or her catcher's mitt extended to provide a target.
  • Hold the towel in your throwing arm.
  • Using footwork like in Drill 1 to each base, propel the towel to strike your partner's glove/target.
  • Add core rotation and torque to aid the movement.
  • Start slow in your movements and increase speed as you become more familiar with the drill
  • If done correctly, this will teach you to stabilize your head during a throw.

To increase difficulty, add:

  • Two Squat Jumps prior to executing your footwork to each base.
  • A bungee cord wrapped around your waist to add resistance.
  • A hurdle or line of balls like in Drill 1.
  • Reps only count when the catcher successfully strikes the mitt of his/her partner.
  • Do this drill on a foul line to assure correct balance and direction of your arm.
  • Start on a plyo box, jump off into a soft squat while gathering energy and perform the same movement as in Drill 1.

CatcherMtrx Drill 3: Medicine Ball Speed up and Slow Down

Set Up

  • You will need a med ball.
  • Make sure it is comfortable to control in a throw without losing your balance, direction and energy.

Sets/Reps: 1x10 to each base

  • Repeat the same movements as Drill 2, but incorporate the med ball. This will increase resistance while improving balance, energy creation and maintenance.
  • Added weight and resistance usually results in a decrease in quality mechanics. Your partner in this drill must critique your performance to assure good quality reps.
  • Release the ball outside your left foot. If this is done correctly, the ball will come to an immediate stop and not roll away.

 

Chris Reyes
- Chris Reyes is a certified strength coach and the owner of Athelite Player Development (New York City). He focuses on training baseball and softball catchers....
Chris Reyes
- Chris Reyes is a certified strength coach and the owner of Athelite Player Development (New York City). He focuses on training baseball and softball catchers....
Must See
Colin Kaepernick Explains His Ridiculous Socks
Views: 27,860,608
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 37,267,881
How to Perform the Euro Step With Iman Shumpert
Views: 85,018

Featured Videos

Get in Shape for Baseball With Austin Adams' Metabolic Conditioning Circuit Views: 2,372
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 7,149
Eastbay Path to the Pros Episode 4: Skill Training Views: 330,200
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Paul Rabil's Box Jumps
Views: 848,711
Perfect Dwyane Wade's Signature Euro Step
Views: 1,309,063
Colin Kaepernick's Core Workout
Views: 883,074
Abby Wambach Will Do Whatever It Takes
Views: 4,541,559
Dwyane Wade Jumps Onto a 42" Box
Views: 10,741,081

Load More
More Cool Stuff You'll Like

Drills for a Better Pole Vault Swing

Pole Vault Drills for the Swing, Rock Back, and Turn The pole vault swing, rock back, and turn are the transitions that convert the horizontal forces...

This 13-Year-Old Girl Would Strike You Out

How to Create a Killer Crossover Without a Basketball

Basketball Dribbling Drills: Use Chaos to Develop Killer Handles

Why Basketball Players Must Improve Their Weak Hand

QB Skills and Drills: How to Master the Bubble Screen

Build a Better Layup With These Basketball Speed Drills

3 Offensive Line Drills That'll Help You Keep Your QB Clean

Drive Defenders Crazy With These Super Moves from NBA Legends

These 3 Route-Running Drills Will Help You Get Open

Basketball Shooting Technique: How to Shoot a Floater

Improve Your Jump Shot with Core Strength

Use These 3 Principles to Improve Your Basketball Defense

10 Tips Every AAU Player Must Know

2 Drills to Help You Play Lockdown Basketball Defense

The 4 Fundamentals of Hitting a Baseball

The Football Route Tree, Explained

Preparation Nation: DeMatha Stags

3 Secrets of the NBA's Best Shooters

Why You Shouldn't Specialize in One Sport Too Soon

How QB Ryan Tannehill Beats the Blitz

4 Drills That'll Help You Become an Elite Running Back

4 Soccer Drills to Shoot Better While on the Move

Teach the Layup with the Two-Step Drill

Shooting Drills That Will Make You a Knock-Down Shooter

3 Steps to Better In-Game Baseball Hitting

How Ryan Mathews Returned to Highlight Reel Status

WATCH: 5 Post Moves From Nerlens Noel

5 Drills to Improve Your Soccer Dribbling Skills

Improve Your Basketball Passes With Med Ball Exercises

Boost Your Fastball With This Weighted Baseball Workout

Wide Receivers: Learn to Catch Every Jump Ball, Every Time

Success With Health: How Trevor Bauer Increased His Velocity

Softball Pitchers: How to Play Your Best Over a Complete Season

4 Tips to Become a Better Softball Pitcher

Become a Better Point Guard With This Training Program

5 Things You Can Learn From Playing Pre-Season Basketball

3 Things You Are Doing Wrong In Your Basketball Training

Winter Soccer Workout to Improve Ball Handling

10 Essential Point Guard Drills From Skylar Diggins

How to Improve Your Football Skills Mid-Season