Playing catcher is probably the most grueling job on the baseball field. The catcher is constantly getting into and out of a squatting position and throwing the ball back to the pitcher. Additionally, the catcher has to throw out runners who attempt to steal and the throw comes from the ear and is snapped off quickly. The catcher's band--shoulder, muscle and wrist--provides the thrust for these demanding throws and must be kept in shape.
Arm Curls
A catcher needs to keep his shoulder muscles strong and resilient. He can do this with arm curls. Curl 20 to 25 lbs. 15 times. Start off with your arms extended so that you are holding the dumbbell at about mid-thigh level. Curl the weight up to shoulder level. After you have don 15 curls, take a one-minute break and repeat the set. Do the same exercise with the other arm for overall strength and balance. This will help a catcher get power on his throws to second and third base. Do this four times per week in the offseason and three times per week in the regular season.
Ringing the Washcloth
Stand in front of a sink and grab a wash cloth. Soak the wash cloth with water. Wring the water out of the wash cloth for 10 seconds. Repeat this 10 times. This is very good for strength and flexibility with your elbow. Do this four times per week in the offseason and three times per week in the regular season.
Wrist Curls
Take a 10-lb. dumbbell and put a small towel underneath it. Grasp both ends of the towel so that the dumbbell is suspended by the towel. Grip the ends of the towel and curl your wrist up as far as it will go. Hold this position for three seconds and then relax your wrist. Do this 15 times, take a one-minute break and repeat the set. Do this four times a week in the offseason and three times a week during the year. This will build strength and agility for the muscles and tendons surrounding your wrist.
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