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Drop Your Pop 2.0
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  • Chapter 1: Welcome!
  • 1

    Welcome to Drop Your Pop 2.0!
  • 2

    Active Dynamic Warm Up
  • Chapter 2: Quick Hands
  • 3

    Quick Hands Explanation
  • 4

    1. Exchange/Transfer Description
  • 5

    2. Location of the Transfer/Exchange
  • 6

    3. Explanation of Arm Shape & Arm Path
  • 7

    4. Strength Component (Quick Hands)
  • Chapter 3: Quick Hands (Cont.) - Quick Hands Drills & Exercises
  • 8

    Two Knee - Band Resisted Exchanges
  • 9

    Two Ball - Two Knee Exchanges w/ Heavy Ball
  • 10

    Two Ball - Two Knee Exchanges
  • 11

    Two Ball - Two Knee Exchanges w/ Mitt On
  • 12

    Three Ball Two Knee Exchanges
  • 13

    Ball in Mitt - Two Knee Exchanges
  • 14

    Two Knee - Exchanges off a Flip
  • 15

    One Knee Quick Catch
  • 16

    Standing Rhythm Throws (Ball in Mitt)
  • 17

    SAMPLE #1 Quick Hands Focus
  • Chapter 4: Quick Feet
  • Lesson 18:
    Quick Feet Explanation

     view description
    • The four components of Quick Feet include:

      1. The timing of the footwork - When the pitch location allows, start to shift the body around the ball to get a head start on the footwork.
      2. The length of the step - The step should be as short as allowed by the batter location, pitch location and the catchers set up location (near or far away from the batter).
      3. The direction of the step - The direction of the step (Jab Step, Tap Step, Replace Step) is also dictated by the location of the batter, pitch and set up. 
      4. The strength & quickness of the lower body.
  • 19

    1. Timing of the Footwork
  • 20

    2. Length of Footwork
  • 21

    3. Direction of Footwork
  • 22

    4. Strength Component (Footwork)
  • 23

    5. Explanation of Footwork Variations
  • Chapter 5: Quick Feet (Cont.) - Quick Feet Drills
  • 24

    Shift, Footwork, Exchange w/ No Throw
  • 25

    Shift, Shift and Throw
  • 26

    Stride Stopper Drill
  • 27

    Footwork Variations off of a Flip, No Throw
  • 28

    Live Throw Practice (Putting it All Together)
  • Chapter 6: Quick Feet (Cont.) - Quick Feet Exercises
  • 29

    Jump Rope Series
  • 30

    Agility Ladder Series
  • 31

    Line Drill Series
  • 32

    Dot Drill Series
  • 33

    SAMPLE WORKOUT #2 Quick Feet Focus
  • Chapter 7: Arm Strength & Mechanics
  • 34

    Arm Strength Explanation
  • Chapter 8: Arm Strength & Mechanics (Cont.) - Arm Strength Exercises
  • 35

    Hand, Wrist & Forearm - Rice Bucket Variations
  • 36

    Hand, Wrist & Forearm - Medball Drop & Catch
  • 37

    Rotator Cuff - Band Resisted Rotator Series
  • 38

    Scapular Mobility - Quadruped Scapula Protraction/Retraction Pushups
  • 39

    Shoulder, Chest & Scapula - Yoga Push Up
  • 40

    Shoulder & Bicep - Band Resisted Anterior Deltoid
  • 41

    Back & Shoulders - Band Resisted Scapular Retraction
  • 42

    Back & Scapula - Band Resisted Scapular Retraction w/ Footwork
  • 43

    Scapula, Deltoids & Rotator - Band Resisted Y's, T's and W's
  • 44

    Core & Shoulder - Band Resisted Plate Shakes
  • 45

    Core - Dead Bugs
  • 46

    Core - Seated Torso Twists w/ Medball
  • 47

    Low Back & Glutes - Superman Series
  • Chapter 9: Arm Strength & Mechanics (Cont.) - Throwing Drills for Proper Mechanics
  • 48

    Two Knee Torque Throws
  • 49

    One Knee Power Position Throws
  • 50

    One Knee - Exchange & Throw (Posture Throws)
  • 51

    Standing Rhythm Throws
  • 52

    Mitt Arm Weighted Ball Throws
  • 53

    SAMPLE WORKOUT #3 Proper Mechanics Focus
  • Chapter 10: Proper Mindset
  • 54

    Mindset Explanation
  • Chapter 11: Equipment
  • 55

    Essential Equipment List

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Drop Your Pop 2.0

Drop Your Pop 2.0 is the ultimate catcher’s training program built to help you shave time off your pop and take your defensive game to the next level. Designed for catchers who want to improve their quickness, precision, and throwing power, this course breaks down every detail of the throwing sequence—from clean transfers and lightning-fast footwork to building arm strength and proper mechanics...

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