Catcher's endurance exercises?

Have him do catcher hops. I have my catchers do these in preseason and they really get the legs burning. We quit doing them once the season starts because their legs would be too tired even with a few days rest.

Catcher hops go like this ( and catching coach can jump in here too, or should I say hop in?) Start in the runners on stance centered behind the plate. Then without swinging the arms hop to the right, landing in RO stance , hop back center, then left then return to center. R-C-L-C counts as one rep he should work up to 3 sets of 10. Resting one minute between sets.

I also think running hills will help .

I'd suggest your son spend a lot of time with a stairmaster during the off-season. Additionally, I'd suggest he really work on his overall conditioning, focusing especially on the core muscles. One thing that will make this easier is to cross train. He can do the stairmaster one day, ride a bike or do treadmill another day then back on the stairmaster. The bottom line is that a catcher has to be one of the most highly conditioned players on the diamond.

I also agree with Coach Labeots about doing catcher's hops. Those are a goood off-season drill.

One thing we do is use athletic bands

We will put them around the middle of our thighs,and stay low sliding from home plate to foul pole,and back.

quote:

I'd suggest he really work on his overall conditioning, focusing especially on the core muscles

I tend to agree with 06catcherdad on this. The knees and the hips take a beating and I tend to think the additional stress of working out with impact drills targeting those specific areas may actually lead to unnecessary additional wear and tear on the joints. Low impact exercises using exercise equipment tends to develop the muscle stamina without putting undue stress on the knees and hips. My son is speaks highly of the elliptical cross trainers and the treadmill. Stairmaster would fit that bill too. I know this doesn’t address your question but staying hydrated (all day on game day) will also increase your stamina.
Fungo

Thanks for the responses, I'll pass them along to my son. I think I'll try to guide him toward the lower impact workouts to avoid any additional stress on the joints.

Michael’s Dad,

You have been given some good suggestions here. I also like to balance the aggressive leg-burning explosive workouts with endurance building workouts that are less stressful on hips and knees as Fungo stated

It is curious that you indicate that he feels the lack of endurance affects his hitting rather then saying he is getting tired in his crouch in the late innings. That would be something I would have expected since you indicated your son has only started catching within the last year.

My favorite explosive workout that will most definitely help build power and endurance is a variation of the hops described earlier. I like to start with hands crossed on chest, and explode straight up as high as possible, then back down into the crouch position.

Another good one I have my catchers do is shuttle runs over short distances. I have the cage marked out indoors with lines at 10’, 15’ and 20’. Multiple full speed reps develop quickness over short distance (good for retrieving past balls) as well as stamina and endurance. I time everyone at their first session in the fall and use that as a standard throughout the winter.

Some really good stuff here, but one thing that's being overlooked.

Anytime someone peters out before the end of a game, you have to ask if the boy is practicing good eating habits and also keeping himself hydrated.

Make sure your son is taking in water regularly both the day before a game and the day of the game. Most kids wait until they're thirsty during the game and by then it's too late.

Fatigue is often a symptom of dehydration. Catchers are more prone to this than other players because they labor more intensively and their gear tends to worsen the effects of a hot day.

Also a lot of kids have junky eating habits and they just don't make the connection between that and their performance capability. This will again show up more with catchers (and pitchers) because a single game taxes them more than the other players.

wall sits, some core routine and running running running to build up endurance

Something I like to use because it works on skills as well as conditioning is what I call the three ball drill. Put one baseball directly in front of the plate and one each about three feet off each corner. Get in a good receiving position and have someone randomly point at one of the three balls. "Block" that ball with good technique and hop back to the receiving position as fast as possible. Immediately point at another. Continue as long as needed.

All of these are great ideas and drills for your son. I would recommend a mixture of high impact (burn) exercises and the low impact because both have their merits and combining them will bring out the best of both.

My advice is bullpen work. Nothing better than doing what you are going to be doing. Have him catch every pitcher he possibly can. Most pitchers will throw about 100 pitches in a game for 7 innings. If he can catch several pitchers in practice that will total about 150 - 170 pitches in the pen he will be doing great at the end of the game.

That is what my college coach told me and I never had a problem with endurance.

Jumping rope is a very effective tool to train a catcher. There are programs designed for catchers using the jump rope that will improve endurance, improve leg strength, and increase agility

Where can you find such a program for catchers?

There is a written outline of the program and a video at www.poweralleyonline.com. Hope you find it useful.

does your son watch tv? I am sure he does, we all do. well while he is watching his shows or a game, relax sit down on the couch while watching the game and then when the commercials come on he can get up off the couch and set up in his signal stance for the first commercial. When the 2nd commercial comes on, set up in his catching stance with NO runners on, then when the third commercial comes on set up in his recieving stance with runners on. And repeat the same cycle for the commercial, and when the game or show comes back on, go sit back and relax. And then get up and do the same for the next commercial.

The first few times he tries this it will be hard, but when he starts to get used to it, then when he watches a ball game have him pick a catcher on one of the two teams, as that catcher is in the field, have him act as if he was catching that game, so he will get down and give the signal in his signalling stance, after the pitcher gets the sign, have him go into his recieving stance depending on the situation with runners on or no runners on, have him do this as many innings as he can, but at least 7 since that is what he probably catches during his HS games, and then once he builds up to 9, then he is achieving that top endurance that will take his game to another level. Also after the catcher for which one of the two teams he chooses, when that catcher isnt on the field he can relax and sit down and enjoy the ball game. If your son has the desire to be a good catcher, he will take pride in doing this because from what you said it seems to me he is an exceptional ball player but lacks that endurance which will not only hurt him late in games but will affect is game so negatively as the season gets into the dog days of summer and late into the year after he has logged hundreds of innings.