Home Posts tagged "Catcher"

4 Training Considerations for Catchers

Today's guest post comes from Cressey Sports Performance - Florida coach Dan Rosen.

In a recent episode on the Elite Baseball Development Podcast, Eric spoke with Coach Jerry Weinstein about his lengthy coaching career and the lessons he has learned throughout that time. On top of being a successful coach at the collegiate, professional, and Olympic level, Jerry is also well-known for his work that he has done with catchers. In the podcast, he discussed the importance of catchers being defensive minded, having the ability to get themselves into and out of positions behind the plate, and more. In today’s article, I aim to address these qualities and others that can help catchers become more successful.

Training Consideration #1: Healthy Feet

Foot health can be its own blog, but I specifically want to cover big toe extensibility and maintaining the ability to both pronate and supinate the foot.

Having an adequate amount of big toe dorsiflexion (roughly 60-70 degrees) is important for a number of reasons including plantar fascia health, Achilles tendon health, the ability to complete a gait cycle (a step). Without this mobility, compensations may arise up the chain. Before every pitch, catchers give their signals in a stance that requires them to access their big toe extensibility. In a nine inning game, one team will throw roughly 150 pitches; multiply that across a whole season and you have a catcher who has spent a considerable amount of time in big toe dorsiflexion. Without an adequate amount, what can end up happening is catchers may roll onto the other four toes for support, causing the big toe not to do its job in this stance. Ways in which we can train big toe ROM include isolating the toe itself through toe CARs/toe yoga, performing spring ankle sets while ensuring the big toe is the main weight bearing toe, spending time in the gym barefoot, and becoming more mindful of what our big toe is doing in exercises that would typically force it into extension such as in hops, pogos, and in exercises that utilize staggered or split stance positions. Dr. James Spencer also outlined a few good exercises in a previous article here: Big Toe, Big Problems.

Although catchers are not walking much while they catch, they do move throughout phases of gait. The signal stance we just discussed would mirror the late phase of gait, as the toes are the last point of contact with the ground. The later phase of gait is associated with propulsion, which will be important for catchers as they come out of their stance to move their body weight toward a base for a throw. After the pitch calling stance comes the primary stance. Traditionally this would look like the picture below.

Some catchers, however, find dropping one knee down is a more comfortable and more efficient way to receive the pitch.

In the first picture, we can see heavy pronation and eversion (feet rolling inwards) of both feet. Catchers often have to shift or sway their bodyweight from one foot to the other in their stance, which is why access to pronation will be important. It is worth noting, however, that the athlete needs the ability to access supination to create a more rigid foundation for force production. If the athlete is constantly in pronation (as the catcher is in the first picture), he'll be stuck in "deceleration mode." In the second picture, we see the left foot that is more biased towards supination.

One strategy I like to employ in this regard is to bias the various phases of gait with different exercises in a training program.. For example, you can adjust a split-squat to train each of them. Elevate the front foot to bias early supination, keep the shin over the mid-foot throughout the movement to bias pronation, or elevate the back foot and/or float the front heel to emphasize the re-supination in the later phase of gait.

Where you place the weight loading implement can also have an impact on which phase is being biased on the working foot; contralateral (opposite side) holds emphasize pronation and ipsilateral (same side) holds emphasize more supination. Determine what the athlete needs and then position/load them accordingly.

Training Consideration #2 – Hip Mobility

It’s important to assess hip range of motion in all three planes to determine where an athlete may be limited. Hip flexion range-of-motion is particularly important, as a catcher certainly spends a lot of time in a position of deep hip flexion. If this motion is lacking, a catcher may find compensatory motion at a joint above (the lumbar spine) or below (the knee).

Knee health is another important consideration for catchers, as they spend just as much time in deep knee flexion as they do in toe dorsiflexion and hip flexion. With respect to knee health, it’s my belief that adequate leg strength, proper foot mechanics, and access to a sufficient amount of usable hip mobility will put the knee in a better position to be durable throughout the year (provided there are no contact or traumatic injuries).

To be an effective catcher, one must have sufficient hip mobility to “explore” in a small window. Some catchers will rely on more internal rotation strategies, while others will rely on more external rotation strategies to maneuver behind the plate. Therefore, it’s important for a strength and conditioning coach and athlete to discuss what specific limitations arise when the catcher is attempting to play their position.

It is also worth noting that with the amount of time catchers spend in a squat or in awkward positions, bony adaptations of the head of the femur (ball) or acetabular rim (socket) may develop, leading to a loss of hip ROM. Accessible hip mobility will help catchers to play their position effectively by allowing them to work in the frontal plane so as to shift their weight in attempt to receive or block a ball. One movement that trains this quality is the Half-Kneeling Adductor Dip.

It will also be important to have the ability to internally rotate one hip while the other hip externally rotates. We can see this occurring in both pictures above. This ability can be trained using both the always-popular seated 90/90 ER/IR hip switches as well as a new favorite of mind, the Cable Assisted Lateral Cross Connect.

Lastly, catchers should have the ability to come out of the hips in their stance through hip extension. One medicine ball movement in particular that we like to use on this front is the split-stance stand-up stomp:

Training Consideration #3 – Acceleration

Acceleration is the ability to gain speed as fast as possible, and athletes need it to overcome a static position (as in catching). Catchers naturally adopt a lower center of mass due to the stances they find themselves in. Having the ability to accelerate will support them in the ability to get out of their stance and get their body weight moving either towards the base they are throwing to or to field a ball.

Training acceleration for this population can be done similarly to that of other athletes. This will include things like med ball throws, sled pushes, chain sprints, jumps for distance, and lifts that emphasize horizontal force production. To make acceleration training slightly more specific for catchers, provide them with the ability to rotate their body as they accelerate or start their sprints in positions that require them to overcome a lower center of mass; examples would be half-kneeling and push-up positions.

Training Consideration #4 – Arm Care

While the intensity of every throw does not match that of a pitcher, catchers do rack up a substantial throw total throughout a season. Reps are reps. Catchers need just as much focus on their arm care training as pitchers do. One thing to note with catcher throwing mechanics is that the arm action is typically shorter, and they may not be able to use as much of their lower half due to the lack of momentum they have going forward when making throws. This is closely related to the quick transition time they need to have with their hands. Because of this shorter deceleration path (and, in turn, less assistance from the lower half), it stands to reason that catchers will need to have extra strength in the upper extremity decelerators than you'd expect.

Footwork is also important to consider when thinking about arm care. If a catcher cannot properly switch their feet and get momentum going towards their target in an efficient manner, it will require the shoulder and elbow to work harder to get layback, align the release point with the target, and gain velocity on the throw.

Conclusion

There is a lot that goes into being a great catcher, but as with any athlete, availability is the best ability. Keeping catchers healthy is the name of the game for long-term success at this position. Foot health, hip mobility, acceleration, and arm care are four training considerations that – combined with constant communication between the catcher and coach – can help the athlete feel good and perform well throughout the year and a career. I highly recommend you go listen to the episode of the Elite Baseball Development Podcast with Eric and Coach Weinstein if you haven’t already:

 

About the Author

Dan Rosen serves as a Strength and Conditioning Coach. Dan graduated from the University of Maryland with a B.S. in Kinesiology. He then completed his internship with CSP-MA in the Spring of 2021. Dan also completed an internship with Elon University Sports Performance and a graduate fellowship at Merrimack College, where he earned his Master’s degree in Exercise and Sport Science. As a graduate fellow, Dan served as the strength and conditioning coach for the Baseball, Field Hockey, and Swim teams while assisting with Football and Men’s Ice Hockey. After graduate school, Dan served as the Strength and Conditioning Coach for the Brewster Whitecaps in the Cape Cod Collegiate Summer Baseball League. He is also Precision Nutrition certified.

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CSP Elite Baseball Development Podcast: Eric Haase

We're excited to welcome Detroit Tigers catcher Eric Haase to the latest Elite Baseball Development Podcast . Eric has been a breakout player in 2021 and shares some great insights on perseverance and adjustments as he worked through minor league baseball to eventually establish himself as an everyday big leaguer. He details his daily preparation work for both the inseason and offseason, providing clarity for those who might not appreciate just how packed the schedule of a MLB catcher is.

A special thanks to this show’s sponsor, Athletic Greens. Head to http://www.athleticgreens.com/cressey and you’ll receive a free 10-pack of Athletic Greens travel packets with your first order.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement with 75 whole-food sourced ingredients designed to support your body’s nutrition needs across 5 critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey and claim my special offer today – 10 FREE travel packs – with your first purchase. I use this product daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

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CSP Elite Baseball Development Podcast: Jose Trevino

We're excited to welcome Texas Rangers catcher Jose Trevino to the latest podcast. In this episode, Jose discusses his background as a multi-sport athlete and how it facilitated his switch from infielder to catcher. Building on that, he shares insights on the challenges that went with learning the new position, as well as what the preparation of a MLB catcher includes. This was honestly one of my favorite interviews that we've done for the podcast; Jose is a great guy who has really worked for all the success that's come his way, and he has a lot to teach.

A special thanks to this show’s sponsor, Athletic Greens. Head to http://www.athleticgreens.com/cressey and you’ll receive a free 10-pack of Athletic Greens travel packets with your first order.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement with 75 whole-food sourced ingredients designed to support your body’s nutrition needs across 5 critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey and claim my special offer today – 10 FREE travel packs – with your first purchase. I use this product daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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Ankle, Hip, and Thoracic Mobility Training for Catchers

Today, my good friend Joey Wolfe has a great guest post on the topic of training baseball catchers.  Joey's a really bright guy with a lot of experience on this front; I think you'll enjoy this. - EC

One of the biggest challenges for young players is being able to make adjustments to their swing, throwing mechanics, running mechanics, etc. Sometimes mental barriers get in the way of making the adjustment, yet often times it is a physical limitation; more specifically a mobility, stability or sequencing issue. As a coach it can be very frustrating trying to get a player to make an adjustment to their mechanics that their body is simply unable to make. A good coach will try to figure out another way to communicate the adjustment to the player. A great coach will figure out where the problem lies. This is where the strength & conditioning coaches come in. Although most of us may not know what it means to beat the ball to the spot, all of us should have a good understanding of how to improve the mobility of our athletes. It is this skill set that will directly affect the performance of our athletes.

The main responsibility of any catcher is to catch the ball. If a catcher cannot consistently catch the ball he will quickly find himself playing in the outfield. A catcher has many responsibilities; handling the pitching staff, calling pitches, receiving, blocking, throwing; the list goes on. In order for a catcher to be successful they must first and foremost be comfortable. Without the proper mobility the catching duties can quickly go from hard to impossible. Here are the three areas that stand out as the limiting factors in regards to mobility for catchers.

1. Limited ankle mobility: It is imperative that a catcher has mobile ankles. Having mobile ankles allows the catcher to comfortably get in a squatting position. With nobody on base (primary stance) a catcher is generally going to sit into a deep, comfortable squat with the ankles slightly everted. Stiff ankles have a tendency to put more stress on the hips. Also, without ankle mobility a catcher’s ankle sway will be limited. Ankle swaying is extremely important for catchers, especially at the lower levels because pitchers tend to lack command of their pitches. Ankle swaying allows the catcher to get their nose and body in front of the ball without moving the receiving arm too much. When there is a lot of movement with the receiving arm the pitch doesn’t look as good from the umpire’s vantage point. Finally, if an ankle is locked up it will limit the catcher’s ability to get in the proper throwing position to deliver the ball to second base. Although the movement may start at the hip, the ankle needs to have the appropriate amount of mobility to allow the ankle to externally rotate so the back foot can get in the correct position. Here are some of our favorite ankle mobility exercises.

Multiplanar Wall Ankle Mobilizations (previously described by EC here)

Ankle Inversion with Band

Sit with the band attached to your inside foot with a pad under calf so heel is off the ground. Use only your ankle, pull toes to stretch the band shin and return to the starting position for prescribed number of repetitions. Do not allow any movement throughout your leg or hip during the exercise. There should be less motion moving your foot out than in. This exercise will work the muscles in your lower leg and challenge the coordination in your ankle.

Ankle Eversion with Band

Sit perpendicular to a band that is attached to the outside of your foot. Place a pad under your calf so the heel is off the ground. Move your ankle away, stretching the band for the prescribed number of repetitions. Do not allow any movement throughout your leg or hip during exercise. There will be less motion moving your foot out than in. Working the muscles in your low leg and challenging the coordination in your ankle.

2. Poor thoracic mobility: It has been pretty well documented that limited shoulder mobility and/or thoracic extension will impede one's ability to get into the correct squatting position. Well imagine trying to catch an Aroldis Chapman fastball or a Tim Collins curveball if you can’t get down in a comfortable squatting position; not fun! Remember, the key to being a successful catcher is being comfortable. The absence of thoracic mobility is highlighted when a catcher has to get down into their secondary stance (two strikes on the batter and/or a runner on base). What you’ll find is a rounded upper back and shoulders that roll forward. This creates three problems.

First, it makes for a smaller target for the pitcher. Pitchers want a big target to throw to, not a small one. Therefore, generally speaking, it is the catcher’s job to make himself look as big as possible.

Second, it limits the catcher’s ability to receive the ball comfortably from the pitcher. Often times the catcher will feel “locked up” when they are unable to move freely through their t-spine. A low and away curveball from a right-handed pitcher will give them fits and you can forget about a good right-handed two-seam fastball or filthy left-handed slider. Basically any pitches that require the catcher to go get the ball will create challenges for a catcher that is tight in their t-spine.

Third, when a mobility issue is present the lengthened muscles will serve to dissipate the force transfer from the ground and lead to slower feet. This will make it near impossible to do anything quickly. Whether it is going down to block a ball, throw a runner out or back up first base, being tight up top will effect what is going on down below. Here are a few great exercises to help improve mobility in the t-spine.

Thoracic Spine Mobility - Double Tennis Ball

Tape two tennis balls together to for a "peanut" shape. Lie on your back with the balls under your spine just above your lower back and your hands behind your head. Perform 5 crunches. Then raise your arms over your chest and alternately reach over your head for 5 repetitions with each arm. Move the balls up your spine 1 to 2 inches and repeat the crunches and arm reaches. Continue moving the balls up your spine until they are just above your shoulder blades and below the base of your neck. During the crunches, try and "hinge" on the ball rather than rolling over it. Think about keeping your ribs pushed down to the ground during the arm reaches, as if you were getting a deep massage in your mid to upper back.

Side-Lying Extension-Rotation

Quadruped Extension-Rotation

3. Bad hip mobility: Last, but certainly not least, on the list of mobility restrictions is bad hip mobility. Of the three limitations I have mentioned, this one may be the biggest culprit in young catchers today. Given the number of hours kids spend sitting in class, watching T.V. and playing video games, it comes as no surprise that their hip mobility is negatively affected. We often find that the catchers we work with lack internal rotation (internal rotation deficit), and are short/tight in their hip flexors and adductors.

Two of our favorite stretches to address an internal rotation deficit are the knee-to-knee stretch and the supine dynamic hip internal rotation stretch. Allowing for more rotation in the hips is going to free the catcher to better perform the ankle sway, which really starts at the head of the femur. That internal hip rotation gives the ankles and the rest of the body a better chance to get in front of the ball when receiving a pitch and also allows the feet to get in the proper position when throwing the ball.

Lying Knee-to-Knee Mobilization

As Eric mentioned a few weeks ago in his epic post 15 Static Stretching Mistakes, the lying knee-to-knee stretch can impose some valgus stress at the knees if it isn't coached/cued properly. So, instead of thinking of letting the knees fall in, tell the athlete to actively internally rotate the femurs. The stretch should occur at the hips, not the knees.

Supine Dynamic Hip Internal Rotation

When addressing the adductors (groin), we are advocates of doing as much soft tissue work as one can stand. It’s not easy to get in to all of these areas with a foam roll, so we'll often we’ll have our clients use a tennis ball or lacrosse ball (if they can handle it). After hammering these areas with some soft tissue work, we’ll have our catchers do a few lengthening exercises. A couple of our favorites are the Split-Stance Kneeling Adductor Mobs and the Half-Kneeling Hip Stretch. When done right, both of these exercises emphasize the importance of hip mobility while maintaining core stability. Here’s a look at some of these exercises.

Split-Stance Kneeling Adductor Mobs

Half-Kneeling Hip Stretch

Simple and easy way to stretch some of the tightest muscles in the body. Squeeze the glutes of the knee that is on the ground, then push the hips forward. To progress, raise your arms overhead.

Typically, catchers are big guys who – for their size – move free and easy, especially in the aforementioned areas. Being a good catcher is more than just being big and strong. It is about being big and strong while maintaining your mobility and flexibility. Anyone can add size and strength, but if your movement is compromised in the process, then it is almost certain that you will see a decrease in performance. Spend some time doing these mobility exercises before, during (preferable) or after your workouts for the next few weeks and see how much better your body feels. Good luck!

About the Author

Joey Wolfe is the owner and founder of Paradigm Sport, a Santa Cruz based training business that specializes in performance training for athletes. Before his career as a strength & conditioning coach, Joey played baseball professionally in the Toronto Blue Jays organization. He now works with dozens of youth, high school, college and professional baseball baseball players. Joey's aptitude in the specific skill sets as well as the strength and conditioning aspects of the game provide him with a unique perspective from which to work with his clients on multiple levels. He can be reached at joey@paradigmsport.com.

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Strength and Conditioning Stuff You Should Read: 6/28/12

Here's this week's list of recommended strength and conditioning reading:

Training the Baseball Catcher - This one was lost to archives at EricCressey.com, but it's valuable information for anyone who deals with baseball players.  

Sounders Sports Science and Mentorship Weekend in Review - I liked this review from Patrick Ward on a great event with an outstanding speaker line-up (including Chris West, who was one of my mentors). 

Rotating Your Lifts - I liked this article from Jesse Irizarry because I think it's a valuable reminder that sometimes, the indirect route is the fastest way to get to your goal.  I see too many people who think that they can only get better with specificity in their strength training programs, but the truth is that there is a ton of value to taking a step back and being more general with your training.

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Newsletter 136

You probably noticed that the newsletter is a day late this week. I have been absolutely swamped with the goings-on at Cressey Performance on top of heading to a big baseball seminar in Houston this weekend (fly out Thursday night). Fortunately, though, this full schedule provided me with the idea for this newsletter.

With the chaos of the past week, I didn't have time to do my normal cooking and food prep for the week on Sunday night. So, Tuesday morning (had already had a normal breakfast), with about twenty minutes left before I needed to head out to work, I looked in the fridge in hopes of pulling together a few meals from a stir fry or casserole. Nothing was there.

As a result, I just wound up grabbing a half-empty tub of cottage cheese and added a tablespoon of psyllium husk powder for fiber. Later in the day, I'd add some Superfood and a scoop of low-carb Metabolic Drive, and had that concoction with a handful of almonds from the stash in the top drawer of the desk in my office. Another meal was a Metabolic Drive bar, and a third was simply a shake with Superfood and some Flameout (fish oil) and almonds. Obviously, it wasn't an ideal daytime meal plan - and it certainly wasn't an aesthetically-pleasing culinary masterpiece like you'd see in John Berardi's Gourmet Nutrition Cookbook, but it got me through the 8-10 hours.


I had a shake with my evening training session, and then came home to cook up a legitimate, whole food meal.

This certainly wasn't optimal, but it was a nutritional "out" for me: it got calories in, kept my energy levels up, and did so without blowing my diet with unhealthy convenience foods. Having good food easily accessible to me is huge when things get busy; I'll roll with mixed nuts, protein powders, protein bars (homemade and Biotest ones), Superfood, and beef jerky. We're also lucky to have a cafeteria in our building, and a good take-out place with awesome salads just about three miles down the road. So, in my eyes, there is never a reason for me to eat garbage - even if I haven't had time to cook up good stuff for myself.

Obviously, this can be applied to diet, but it also has applications in other facets of your healthy lifestyle.

From a training logistics standpoint, what happens if you walk in to your gym to squat, and find that the only squat rack is occupied and there is a long line waiting to use it. Do you stand in line, or do you go to trap bar deadlifts (option A) or walking dumbbell lunges (option B)?

Also along the training lines, but with more of injury perspective, what do you do if your shoulder starts acting up when you go to barbell bench press? Do you try to push through it, skip it altogether, or move to neutral grip dumbbell bench presses (option A) or a push-up variation (option B)? (As an aside, I just wrote an article covering these situations; check it out HERE)

How about professionally? If you're a trainer or a strength coach, if something stumped you, who do you contact? Have you built a good network of health care professionals with both general expertise and specializations? Case in point, one of my current clients started up with me in December of 2006, and he came to me with a C5-C6 disc hernation that had left him with numbness in the tip of his middle finger for the previous ten years - and none of the neurologists and physical therapists he'd seen could do anything about it. I introduced him to John Pallof, PT, COMT, and John had complete feeling back in his finger within two sessions from a combination of manual therapy and neural flossing.

Nowadays, John sees every neck issue that comes to Cressey Performance. Likewise, Dr. Bill Morgan sees all our significant wrist and elbow issues - and the list goes on and on. So, it's not just about having a network; it's about having a network of great people, some of whom specialize in certain areas. I had dinner with Dave Tate a while back, and I recall him saying that he was less concerned with knowing everything and more concerned with knowing who to call to find out everything. Dave was right on the money.

What about easily accessible resources? What books, DVDs, journals, and newsletters do you consult on a regular basis to stay on top of things and research new issues that cross your path? Improving your own abilities is just as important as expanding your network. If you haven't seen it already, a while back, I compiled a Recommended Resources page outlining my recommendations for both free websites and products you can use to stay ahead of the game.

At risk of sounding overconfident, I think that the Building the Efficient Athlete DVD set is something that every trainer and strength coach should watch, as it covers everything from functional anatomy, to static and dynamic assessments, to troubleshooting common resistance training technique mistakes.

Food for thought - and hopefully a little something for everyone.

New Blog Content

Random Friday Thoughts
Training the Baseball Catcher
Relative Strength Improvements on Maximum Strength

Have a great week!

EC

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Training the Baseball Catcher

Q: I'm a personal trainer who just started training a couple of baseball catchers.  I understand that your facility specializes in training baseball players.  I just want to know if you guys have any tips, or recommend any resources to find out common structural issues that occur with this position.  Perhaps what you guys have found through training catchers?  What lifts they should avoid, more specifically? I have begun doing a ton of research and just wanted some ideas from you guys to help me out.  Any information would be greatly appreciated. A: Well, first, there are certain things that none of my baseball guys do: -Overhead lifting (excluding pull-up/chin-up variations) -Straight-bar benching -Upright rows -Front/Side Raises -Olympic Lifts (aside from the occasional high pull) -Back Squats (we use safety squat and giant cambered bars instead, plus front squats) I could go on and on with respect to the reasons for these exclusions, but for the sake of this blog, suffice it to say that it's for shoulder and elbow protection reasons.  Fortunately, I wrote about my rationale in an old newsletter. Catchers are obviously different than pitchers and position players in that they spend a lot of time squatting, so we have particular concerns at the knees and hips. Whether or not I squat my catchers is dependent on age, training experience, time of year, and - most importantly - injury history.  If a guy is older and more banged up, we aren't going to be squatting much, if at all.  However, if we're talking about a younger athlete who has a lot more to gain from squatting (particularly if he isn't specialized in baseball yet), I definitely think there is a role for it. That said, regardless of age and injury history, I don't squat my catchers deep in-season.  We'll do some hip-dominant squatting (paused or light tap and go) to a box set at right about parallel, but for the most part, it's deadlift variations.  We get our range-of-motion in the lower body with these guys with single-leg work. As for structural issues, always check everything at the hip and ankle, as you should with any baseball player; it isn't just about shoulders and elbows (although you will want to screen those, too, obviously).  Believe it or not, a lot of the pitching flexibility deficits about which I've written also hold true in catchers. Additionally, I've found that a lot of catchers tend to lean to one side (adduct one femur), and over time, it can lead to some noteworthy imbalances in hip rotation range-of-motion.  You'll also see a lot of catchers who lack thoracic spine range-of-motion because they spend so much time slumped over (not necessarily ideal catching posture, but it does happen when you're stuck down there for nine innings). Sign-up Today for our FREE Baseball Newsletter and Receive a Copy of the Exact Stretches used by Cressey Performance Pitchers after they Throw!
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