Catcher Technique, Part 10: The Baseball Workout

This baseball workout builds a strong core, increases foot speed and protects your throwing arm—all critical for catchers.


Many catchers—and baseball players in general—are looking for the perfect workout. A perfect baseball workout would start with an evaluation of each individual player to determine what exercises are best for him. That said, this article sets forth an overall program that would be a good one-size-fits-all baseball workout.

Core Workout

Start with 1 set of 20 repetitions. If  you can complete the three exercises in less than 120 seconds, add a second set of 20 reps. Continue to add a set after each round you complete in under 120 seconds.

  • Push-Ups
  • Air Squats
  • Sit-Ups

Foot Speed

Jump rope 120 times in 60 seconds. Perform 1 set of the following workout and add another set when you can can do 120 jumps per exercise.

  • Jump Rope
  • Two Feet, 60 seconds
  • Rest 60 seconds
  • Right Foot, 60 seconds
  • Rest 60 seconds
  • Left Foot, 60 seconds
  • Rest 60 Seconds

Throwing Arm

Many programs aim to build arm strength, but one thing you can do all year is work on strengthening your rotator cuff.

Sets/Reps: 3 x 10

Use a maximum of a 2- or 3-pound weight for the XT Shoulder Stabilization Program.

1. Shoulder Flexion

  • Start with your arms at your sides and your thumbs pointing up.
  • Keeping your elbow straight, raise your arms, leading with your thumbs.
  • Move slowly until your arms are parallel to the ground.
  • Move slowly to the starting position.

2. Horizontal Abduction

  • Lean forward from the hips with one arm perpendicular to the floor.
  • Lift your arm up and to the side, keeping your elbow straight.
  • Move slowly until your arm is parallel to the floor; do not exceed shoulder height.
  • Move slowly to the starting position.

3. Shoulder Abduction

  • Arms at your sides with thumbs pointing forward.
  • Lift your arms to shoulder height, keeping your elbows straight until your arms are parallel to the ground.
  • Move slowly to the starting position.

4. Scaption

  • Arms at your sides with elbows extended and thumbs up.
  • Raise your arms to shoulder level at a 30 degree angle in front of your body.
  • Move slowly to the starting position.

5. Shoulder Shrugs

  • Arms at your sides.
  • Shrug your shoulders, lifting them toward your ears.
  • Keeping your elbows flexed slightly throughout the exercise.
  • Move slowly to the starting position.

6. External Rotation

  • Arms at your sides with the elbow of your involved arm bent at 90 degrees.
  • Keeping your elbow fixed to your side, extend your hand in an outward motion.
  • Move slowly to the starting position.

7. Internal Rotation

  • Arms at your sides with the elbow of your involved arm bent at 90 degrees.
  • Keeping your elbow fixed to your side, bring your hand to the opposite side of your abdomen.
  • Move slowly to the starting position.

8. Prone Flexion

  • Extend your arms in front of your body with your elbows straight.
  • Raise your arms up to your ears with your thumbs pointing up.
  • Move slowly to the starting position.

9. Prone Scaption

  • Extend your arms in front of your body with your elbows straight.
  • Raise your arms up to your ears at a 45 degree angle with your palms facing down.
  • Move slowly to the starting position.

10. Shoulder Extension

  • Arms at your sides with your palms facing to the rear.
  • Extend your hands back and up.
  • Extend your arms in front of your of body with your elbows straight.
  • Raise your arms up to your ears with your thumbs pointing up.
  • Move slowly to the starting position.

This workout above is designed to build a strong foundation for a baseball catcher. The typical catcher has a strong body, quick feet and a cannon for an arm. Building a strong core and constantly focusing on foot speed are critical for catchers. The arm care workout should increase the durability of your throwing arm and keep it strong throughout the season. Performing these exercises strictly correctly will reduce your chance of injury and give you an advantage on the field.

Read more in the Baseball Catcher Technique series:


Photo Credit: Getty Images // Thinkstock

Topics: BASEBALL | JUMP ROPE | BASEBALL CATCHER | WORKOUTS | EXERCISE | SHRUG | CATCHERS