Course Content
January Printout
Print this handout for use through the different sessions. Check off and rate the drills completed for yourself. Add notes and vary the drill difficulty as needed.
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January Printout
Session 1: Mobility & Receiving
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Mob: #37 90-90 Strength Flow
00:49
Mob: #23 Back Foot Up
00:45
Mob: #17 Straight Leg Hip Flexor Hold
00:26
Rec: #25 “Shade” drill. Glove-side
00:57
Rec: #26 Thumbs up drill. Glove-side
01:10
Rec: #29 1/4 turn. Short hop drill
02:42
Rec: #30 1/4 Turn Vertical Slide
02:35
Session 2: Agility/Footwork & Blocking
0/6
Agl: #4 Two Foot Hour glass
00:17
Agl: #5 One-foot Hourglass Hops
00:42
Agl: #6 Double-foot. Front to back
01:02
Blk: #40 One-hop recovery drill
01:19
Blk: #15 Side hop blocks
03:27
Blk: #32 5-10-5 Blocking
00:26
Session 3: Arm-Care & Throwing
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A-C: #10 J-band Internal Rotation Flow
01:16
A-C: #18 Bent Over IYTW’s
00:54
A-C: #19 Prone Blackburn Press
00:31
Thr: #26 Hop back drill (2-hop)
01:57
Thr: #5 B-Hand Rhythm Toss
00:23
Thr: #15 Shuffle Drill (sync & sequence)
02:18
Session 4: Specialty Skills (Mobility & Stances)
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Mob: #36 90/90 Mobility Flow 3
00:27
Mob: #28 Toes up Walk
00:28
Mob: #24 Ankle Pressure Stretch
00:48
Stance: #1 Mastering the set up
03:45
Stance: #2 Four Goals of stances & set ups
03:09
Stance: #6 Advanced stances (single knee)
03:16
Session 5: Mobility & Receiving
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Mob: #13 Plank Series- Hip Adductor Side Plank
00:27
Mob: #18 Modified 90/90 Bridge
00:28
Mob: #27 Ankle Ledge Raise
00:33
Rec: #17 Barehand heavy ball throwback
01:17
Rec: #32 Flexion vs. extension
02:01
Rec: #37 Up the ramp (Med Ball Push)
01:50
Rec: #41 Elevated Curveball (miss location)
02:54
Session 6: Agility/Footwork & Blocking
0/7
Agl: #19 Bear Crawls
00:22
Agl: #15 Salsa
00:28
Agl: #14 Sec. Stance Icky Shuffle
00:15
Blk: #2 Preset Blk. ECK
00:57
Blk: #8 Gorilla Lob Blocks
03:19
Blk: #13 1/4 Turn Blocks
01:10
Blk: #27 Drop 3rd Strike
02:01
Session 7: Arm-Care & Throwing
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A-C: #30 Band Pull Aparts
00:54
A-C: #31 Band Diagonal Pull Aparts
00:42
A-C: #45 Arm-care Flow 3
01:04
Thr: Pregame routine
05:09
Thr: #20 Footwork Alignment Drill
02:41
Thr: #23 3-Pitch sequence
01:48
Thr: #19 Rhythm Throwing- Varied Stances
03:42
Session 8: Specialty Skills (Arm-Care & Tags)
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A-Care: #9 Standying R.E.P’s (row, external rot, press)
00:33
A-Care: #20 Hammer Throws
00:36
Tags: #6 Stopper Step. Ball Rolls
01:40
Tags: #7 Lateral Footwork Flips
02:07
Tags: #12 Tag Zone Posture Check*. Vary throw.
01:33
Tags: #24 Lateral Direction Reads. Live reads.
01:24
January (Pre-season): Building Your Championship Catcher
Exercise Files
Official_ Building Championship Catcher Workouts. – Jan. ’25.pdf
Size: 306.37 KB
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