Level 1 - Catcher Strength & Mobility
Coach Shane Miller
BaseballThis program is designed to be an introductory workout plan for young catchers who have never participated in a strength & conditioning program. Or, it can also be an add-on supplementary catcher specific strength and mobility to be done along side a traditional strength training program.
The exercise selection in this program specifically targets muscle groups, joint range of motion, ligaments, and tendons catchers need for performance and injury prevention.
Program details: 4 weeks 3 workouts each week
Each exercise has an instructional video attached so the athlete can perform the movement safely and effectively.
If needing more intense or comprehensive program, see details on Catcher Strength & Mobility Level 2.
Prep
A
Prep Circuit 1) Ankle / Knee / Hip / Shoulder
2-3 Rounds 20 Wall Tib Raises or Tib Bar if Available 20/20 Reverse Step-Ups 20/20 Banded Lateral Walk 20 Light Band Pull-Aparts
B1
ATG Split Squat
2 x 10
B2
ATG Deficit Push-Up
2 x 10
C1
ATG Nordic Curl/ Knee Flexion
3 x 10
C2
Plate Hold
3 x 0:30
Recovery
D
CPS Recovery
1-3 min on each stretch for a good 6-10 min cool down Elevated Child's Pose Pigeon Stretch Prone Scorpion
Prep
A
Prep Circuit 2) Ankle / Knee / Hip / Shoulder
2-3 Rounds 20 Squat Position Calf Raise 10/10 ATG Split Squat 10/10 Copenhagen Plank Lift 10/10 Seated External Rotation
B1
Cossack Squat
3 x 10
B2
ATG Incline Pigeon Stretch
3 x 0:30
C1
FRC Infinity Hovers
2 x 5
C2
FRC Standing Hip Cars
2 x 5
Recovery
D
CPS Recovery
1-3 min on each stretch for a good 6-10 min cool down Elevated Child's Pose Pigeon Stretch Prone Scorpion
Prep
A
Prep Circuit 3) Ankle / Knee/ Hip / Shoulder
2-3 Sets 10/10 Slant Board Calf Raise 10/10 Band TKE 10/10 ATG Hip Flexor/ Reverse Squat 10 ATG Trap 3 Raise
B1
ATG KOT Squat
3 x 10
B2
ATG Seated Goodmorning
3 x 10
C1
Kettlebell Weight Shift
3 x 10
C2
Elevated Band Ankle Mobility
3 x 0:45
Recovery
D
CPS Recovery
1-3 min on each stretch for a good 6-10 min cool down Elevated Child's Pose Pigeon Stretch Prone Scorpion
Coach Shane Miller
Coach Shane was a Division 1 Catcher at Liberty University. He is now a strength & conditioning coach and catching coach in the sounthern part of Denver, Colorado. As former catcher, a current catching coach, and a strength coach, Coach Shane has unique knowledge and experience to guild a catcher in exactly what is needed to perform at a high level.
The best part of the program is its effect on performance on the field. Catching the best position in baseball. It is also the toughest. A rigorous but safe training program is essential for performance and injury prevention.
Get Level 1 - Catcher Strength & Mobility
Anothony
Strength & mobility is the secret weapon
Verified Athlete"Coach Shane knows what he is talking about as a catcher coach and a strength coach. Adding strength and mobility to my catcher routine made a big difference in performance and made my knees feel stronger and pain-free."
Jacqulyn
Thankful Momma
Verified Athlete"I feel much better knowing my son is doing proper strength training to protect his knees and body from the rigors of catching. Coach Shane's program is easy to follow. I have tried to do a few of the workouts with my son. I am glad I am not a catcher but I am glad he is doing the workouts."
