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Lesson 12:
Dumbbell (or Kettlebell) Static Holds & Flexion/Extension
Holding the mitt up and moving it from pitch to pitch throughout a game can put a lot of "wear and tear" on the arm, in particular the shoulder musculature.
The Dumbbell Static Hold exercise is a great way to prepare the arm for that game time stress. You can also move the dumbbell (or kettle bell) with a flexion/extension and/or abduction/adduction motion to help develop the musculature.
You can progress the exercise with the addition of a Bosu Ball for balance.
Although this catcher is in his traditional secondary stance, it is recommended to perform the exercise while utilizing all of the different set ups your catcher will perform during a game.
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Mitt Magic: Receiving Fundamentals is a complete training program designed to sharpen the most important skill a catcher can master—receiving. The way a catcher receives the ball has more influence on an at-bat, inning, or even an entire game than any other skill, and this program gives you the tools to maximize every pitch. Broken into four key components—stances & set ups, fundamentals, stren...
