Want to make sure you’re on your A-game? Read on to learn about exercises for catchers that’ll keep you strong and injury-free. As an athlete, you need to be in tip-top shape to last through the season and finish strong. Baseball is no exception.

Some baseball players play not just multiple games in a week, but sometimes multiple games in one day! You need to not only be a strong athlete but well-conditioned. This will keep you on your A-game and free from common baseball injuries.

As a baseball catcher, you are squatting and throwing with each pitch of every game, sometimes over 100 times! You’re not just “catching a ball,” you’re throwing out base runners and blocking the plate and pitches. Make sure that your training and conditioning reflect your position’s unique demands. In this guide, we’ll go over some exercises specific to baseball catchers to make sure you’re playing your best all season.

Core Strength Training

A strong, stable core is important for any athlete. Without a strong, stable core, loading extremities with extra weight is risky and limited and puts you at risk for injury.

Every movement a catcher makes involves the trunk, so it is really important to learn how to strengthen the core in order to prevent injury and build the power to be explosive. The core includes the oblique muscles, abs, hips, and the lower back. A strong balanced trunk and torso are necessary in baseball so that the limbs are able to be in control and move powerfully.

Arm Training

Arm strength and proper technique are two aspects of your training to focus on to play well and prevent baseball injuries. We’ll go over some exercises and techniques that you can practice and incorporate into your workout regimen so you can perform your best. Proper arm care for baseball and softball players will go a long way.

Wrist Throwing Exercise

It is obvious that when pitching and throwing, wrist strength plays a vital role. If you have a strong wrist, you will be able to throw harder, quick, farther, and with less fatigue. A simple, yet great wrist exercise is to position your forearm at a 90-degree angle to your shoulder and hold a baseball in your hand. Now support your elbow with your other hand and throw the baseball by only using your wrist. A few tosses every day will add significant strength to your wrist.

Don’t Forget - Stretch!

Many young baseball players skip this incredibly crucial part of baseball training. Far too often, young baseball catchers do not stretch their muscles enough and end up earning themselves an overuse injury and a seat on the bench.

Stretching is an essential part of building up your strength though. Flexibility and arm strength go hand in hand. The right training program will include ample time to stretch your arms and other muscle groups in addition to building up the muscle.

Great stretches for arms include cross-body shoulder stretches, overhead tricep and shoulder stretches, and arm circles. You can also use surgical tubing.

Don’t forget about the rest of your muscles! Be sure to stretch your hamstrings, glutes, and core muscles regularly to prevent cramping during practices and games. Aside from dynamic stretching, consider foam rolling.

Put the work in during practice and exercise so that your muscles can handle the demands of the catcher’s position and you are performing your best.

Necessary workouts are needed before a passionate baseball game, which keeps you away from injury. But don’t forget that, you also need professional jerseys to help you do this better.

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