Of all the everyday positions in baseball, Catcher may be the most important.  From pitch calling to setting the defense, it is the only position that is involved in every pitch of every game.  Which is why it is so important for catcher’s to be in the best possible game shape than anyone else on the diamond.

Without the consistent, everyday rhythm of baseball, it can be challenging for catchers to stay in shape and keep up their strength, endurance, and their reflexes.  If you’re a catcher, here are some drills you can do at home by yourself to stay ahead of your competition.



This simple drill is a great way to work on your throwing mechanics and accuracy.  Do this drill while down on one knee so you are only using your upper body.

While on one knee, practice taking the ball out of your glove and go through the motion of throwing the ball, without actually throwing it.  Start slowly, paying close attention to the natural motion of your arm.  Look at how high your hand is and how much you flex your wrist at the release point.  Take note of every single motion your arm takes from the minute you grab the ball out of your mitt to the point that you would release the ball on the throw.  Studying your own movements like this can help you understand how your body works and use your natural throwing motion to better your mechanics. 

As you hone in on your mechanics, start doing the drill at game speed.

RECOMMENDED EQUIPMENT: Baseball Express Official League Baseball / All-Star Pro-Elite Exclusive Catcher’s Mitt

DURATION:  5 Minutes





Another simple drill that you can perform anywhere, even while just watching TV.

Get on the ground and set up some baseballs in front of you and to each side of you.  Now, from your knees, simply practice picking up the baseball and working on getting a strong 4-seam grip.  Practice doing this going for balls to each side and in front of you.

Doing this drill for a few minutes every day will make it so you gain the proper grip on the baseball quickly, making for a faster, more accurate throw to nail down those runners trying to steal a base.

RECOMMENDED EQUIPMENT:  Baseball Express Official League Baseball / All-Star Pro-Elite Exclusive Catcher’s Mitt

DURATION:  5 Minutes




This can be done on a large, flat basement wall, but we recommend finding a flat wall outside if one is available.  This drill helps you practice fielding pitches in the dirt and balls that take a bad or short hop.

Grab your catcher’s mitt and a rubber baseball and throw the ball low against the wall so it will bounce on the ground on its way back to you.  Now just try to catch it.  Vary how hard you throw the ball so you can practice fielding at faster and slower speeds.

This is a great drill to improve your hand-eye coordination as well as build up your reflexes.  We recommend trying this drill a couple times while wearing your catcher’s mask to simulate the field of vision you will have during a live ballgame.

RECOMMENDED EQUIPMENT:  Easton Incrediball Softstitch Baseball / Catcher's Mask

DURATION:  5 – 10 Minutes




This is a really good drill to do after the Mock Throwing Motion and Grip Drills as it combines the two and allows you to practice full-speed.

Go outside to a larger space and set up a target (preferably a net to catch errant throws) 90 feet away from you to simulate throwing down to 1st or 3rd base (127 feet to practice throwing to 2nd base).

Once you are set up, get into your squatting position and practice fielding the baseball from either the ground (as in the Grip Drill) or out of your glove (like in the Mock Throwing Drill), gripping it, and throwing to the target.  This tests how well you can transition the ball from your glove to your hand, your grip, your throw, and your accuracy, all from the starting catcher’s squatting position.  See if you can do all of this in less than a second while maintaining strong, accurate throws to each target.

If you are able, try doing this drill while wearing your chest protector and leg guards to better simulate how this feels during live play.

RECOMMENDED EQUIPMENT:  Team Express Hitting Net / Wilson Adult C1K NOCSAE Catcher's Set

DURATION:  10 Minutes

REPETITION:  Every Other Day


  1. Ladder Block Drill

There may be no more important skill for a catcher to have than the ability to properly block a pitch in the dirt and recover in time to make a quick throw to a base if necessary.

Set up an agility ladder on a flat surface (grass or field turf preferred).  Start on one side of the ladder, and get down into your blocking position (if you are able to have a partner, have them throw balls in your direction so you can actually block them).  Then quickly do side-steps across the agility ladder, being sure to get both feet inside each box of the ladder before moving on to the next box.  Once at the end of the ladder, get down into your blocking position, then pop up and side-step across the agility ladder in the opposite direction.  Repeat this drill between three and five times while wearing full catcher’s gear.

This helps not only perfect your blocking technique, but helps build up your reflexes to make you more agile to quickly pop up from the ground to make a throw, or pop up to run down a ball that may trickle away from you.

RECOMMNEDED EQUIPMENT:  Trigon Pro Agility Ladder

DURATION:  10 Minutes

REPETITION:  5x Per Day, 3 – 4 Times A Week


Staying in shape as a catcher during extended downtime can be difficult, but doing each of these drills on a consistent basis will have you ready to take the field as soon as the umpire decries, “Play Ball.”

And if you find you are in the need for an equipment upgrade, Baseball Express has you covered.  Whether it be new leg guards, chest protectors, masks, or full catcher sets, Baseball Express has what you need from brands like Easton, All-Star, Mizuno, and Rawlings.  We also have an extensive collection of catcher’s mitts, including a new exclusive All-Star Pro Elite Series Glove with special color-ways and lacing.

So make sure that not only is your body and skills game ready, but your equipment is game ready too.




*Video c/o Nuke Baseball