Here is a tough drill that I run with my baseball catchers.  Catchers are some of my favorite clients to develop programs and exercises for, because I can be creative and come up with some really functional strength and conditioning work.

This video is of John Scott, a high school catcher of mine who really wants to get better.  He pushes himself, pays attention to detail and works til the whistle, which makes my job easy.

This drill is a great starting point, and there is plenty of room for progression. As John’s conditioning improves, we will load the exercise and incorporate some rotary medicine ball throws into his sprawl to knee-pop.