Baseball catchers have a huge job behind the plate and need to be in tip-top shape. Here are some workouts below that can improve your strength, endurance and performance as an elite baseball catcher.
Squats are important for overall lower body strength and power. A baseball catcher endures many hours behind the plate for multiple games a season, which means leg strength is extremely important. Squats can be performed with no weight, a barbell on your upper back or with dumbbells are your side. To perform a squat, make sure your feet are about shoulder-width apart and bend your legs until your thighs are about parallel to the floor. Mix in squats with low weight and lots of reps and heavy weight squats with low reps for both power and size and strength and endurance.
Side lunges are important to build and develop strength a baseball catcher needs to move laterally. You can do side lunges with just your body weight or with dumbbells at your side. First, stand with your feet and knees together. Take a large step with your right foot to the right side and lunge toward the floor. Make sure your right knee does not extend past your toes and keep your left leg relatively straight. Push off through your right foot to return to the start to complete one.
Footwork is an important aspect of being a baseball catcher. Ladder drills are important to develop quick foot work and improve balance and agility. Here are 25 different agility ladder drills to incorporate in your practices or workouts: https://www.youtube.com/watch?v=iICTuTZCJyM
It is important to develop and build explosive leg power as well. You can perform lower-body plyometrics simply by crouching down and jumping as high as you can over and over again. This is a good exercise to incorporate at the end of practice. Crouch down, jump as high as you can, as many times as you can. Repeat till failure, and watch your legs build strength and fatigue lesson during and after games.
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