January 08, 2019

It's still the offseason for most ball players which means it is important to increase strength and correct muscle imbalances to prevent injuries and ensure you have explosive power for the upcoming season. Incorporate these few catcher strength training exercises below to ensure great strength for your upcoming baseball season. 


no errors catching bag


Rotational Med Ball Throws

This classic abdominal exercise involves the internal and external obliques; its rotation closely imitates the swing in baseball. Work on both sides to correct imbalances. This strength training exercise is important to incorporate into your offseason baseball training. 

  • Stand facing wall, with feet shoulder-width apart
  • Using both hands, bring med ball to right side of body
  • Rotate torso and throw ball toward wall
  • Catch ball off wall and repeat for prescribed reps
  • Perform on opposite side

softball catchers bag

Split Squats

Split Squats are important to incorporate into your strength training routine to build and strengthen the muscles in your core and your legs. This exercise is essential to building and creating strength in your lower half to build explosive power this baseball season. 

  • Assume split stance with rear foot elevated on bench or box
  • Keeping chest up and front knee behind toes, squat until front knee is bent at 90-degree angle
  • Drive through front heel to return to start position
  • Repeat for specified reps; perform set with opposite foot forward

Sets/Reps: 2×10 each leg

softball catchers bag with wheels


Planks are a great way to develop core stability and strength.A strong core allows you to react to a ball hit in the gap or explosively drive a ball down the line.

  • Lie on stomach with your elbows bent underneath
  • Raise your body until only elbows and toes touch ground
  • Keep your body rigid and flat by tightening abs and butt

Sets/Duration: 3×30 seconds

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