Catching Help

Question
I'm currently a Sophomore in high school and I just got named as the starting varsity catcher. Coach told me the other that I need to work hard on my foot mechanics if I want to stay there. Our school has won 7 state championships in a row and I really want to take us to 8. Can you suggest any drills to help me?

Answer
Jake:  Thank you for your question.
It sounds like an exciting year ahead for you.

Here are a couple of drills you can use to work on blocking and throwing mechanics.

Blocking Drills:  All you need is your gear and 3 baseballs

#1:  Start all the way on the ground, on your knees, chins flat on the ground.  Set your hands and mitt in a receiving position, then take your hands and mitt to the ground as quick as you can.  Repeat 5-10 times.  will help quicken your hands.  Keep your throwing hand behind your mitt for protection.

#2:  This time take your glove out of the mix.  From your receiving stance, pre-set your glove.  Drop to your knees, falling forward so that you are gaining ground towards the ball.  Take the 3 balls, set them across the ground in front of you, one even with the plate, one one each of the inside batters box lines.  Set your own number of reps, work on all 3 locations, making sure you get your body centered on the baseball and that you have gained some ground towards the ball.

#3:  Same 3 baseballs, only move the two outside balls to the middle of each batters box, creates some additional challenges.  This time use all the skills together.  Set your own reps as before.  This will also build some additional leg stamina.  Check yourself each time to make sure you are doing everything correctly.

Your body will learn what you teach it, whether it is right or it is wrong.

Throwing:  Start by drawing a T in the dirt, with the top of the T in the catchers box, the bottom at the point of home plate.

From your blocking and receiving stance, set up with your right foot on the back side of the line, your left foot on the front side of the line.

Step first with your right foot, turning it and coming down on the straight line of the T.  Your left foot comes on the line as you square up to throw.  

Stay low, don't stand straight up, short arm stroke, follow through.

You can modify this by going from a standing position and working the footwork to throw.  It is all about muscle memory and being quick.  The more correct reps that you do, the better you will reproduce those movements when needed in a game situation.

Good luck with your season.

Yours in baseball,

Rick