Course Content
December Printout
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December: Print the full month training regiment.
Session 1
0/8
Mobility & Receiving (pitch opposite glove-side)
Mob: #11 Plank Series Hip Rolls
00:28
Mob: #12 Plank Series – Side hold
00:22
Mob: #14 Hip Abductor Strength. Scissor Taps
00:33
Rec: #18 Introduction. Mindset and manipulation of the strike zone
01:19
Rec: #19 Bucket touch receiving (stick and hold)
01:19
Rec: #20 Bucket Touch receiving. Slide, sweep or gather
01:27
Rec: #21 Hand Load Bucket. Vary stances
01:40
Session 2
0/6
All: #1 Skater Jumps w/hops
00:36
Agl: #2 Secondary Stance to 90 degree jumps
00:25
Agl: #27 4-Cone agility
02:13
Blk: #18 Triangles (lateral blocking)
01:19
Blk: #26 Dirt Ball Multi-Ball Recovery
01:16
Blk: #28 2-strike off-speed reaction
01:11
Session 3
0/6
A-C: #44 Arm-care Flow 2 (shoulder, low/high external rotation)
01:32
A-C: #39 Scap Pull-ups
00:30
A-C: #38 Scap Push-ups
00:32
Thr: #11 Left knee, hip roll
00:44
Thr: #14 Jab Step, Rhythm Toss
02:31
Thr: #16 Half Squat 4-Corner Step-to-Catch
03:57
Session 4
0/6
Mob: #4 Wide Stance Rockers
00:39
Mob: #6 Hip Capsule Circles
00:45
Mob: #7 Glute Stretch
00:46
Specialty Plays. Bunts: #20 Bunt Pop Intro
03:44
Bunts: #21 1st step programing.
03:52
Bunts: #22 Range Finder
03:26
Session 5
0/7
Mob: #31 Catcher Flow 1.
01:13
Mob: #16 4-Way Leg Raise
00:44
Mob: #15 Hip Flexor Tuck
00:34
Rec: #22 BH Toss w/Base sway
00:57
Rec: #23 Live pitch w/base sway (combine glove with base)
01:03
Rec: #40 Opposite Edge Miss-fire (FB)
02:14
Rec: #16 Dumbbell Forearm (extension) Throttles
00:50
Session 6
0/7
Agl: #18 Duck walks (15 yards)
00:26
Rec: #19 Bear Crawls (15 yards)
00:22
Rec: #22 Circle The Cone Drill (5, 10, 15 yards)
00:13
Blk: #24 Cadence Blocks
01:20
Blk: #16 Max Placement Blocks
00:59
Blk: #25 Dirt Ball Blocks w/Live recovery
00:57
Blk: #33 Live Block-times (stop-watch)
03:22
Session 7
0/7
A-C: #40 Prone Swimmers
00:47
A-C: #41 Prone Pastors
00:44
A-C: #43 Arm-Care Flow 1
01:09
Thr: #8 Specific location transfers
01:29
Thr: #9 Partnered Quick Hands
01:16
Thr: #17 Live Timing Reps.
03:06
Thr: #38 Target Time Throwing
02:22
Session 8
0/7
A-C: #26 12, 1, 2 O’clock Rebounders
00:31
A-C: #37 Bear Crawl Variations
00:36
A-C: #23 Side Lying Upward Toss
00:22
Specialty Play. Intro to Pop-ups
02:46
Pop-ups: #1 Pop-up introduction
02:46
Pop-ups: #2 Preset Fly Balls
02:44
Pop-ups: #3 R.M.B (Dry work)
03:28
December (Fall): Building Your Championship Catcher

This exercise is pivotal in keeping the hip complex strong as we prepare for the upcoming workload.  Maintenance is key and largely forgotten by many catchers.  

 

Once again, catchers can rep this out for time or for reps.  3-4 sets is a great target to start from.  

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