Strength in Numbers #176
Catch22 – Offense No Defense Conundrum at the Catching Position
In baseball, the catcher’s role is integral to a team’s defensive and strategic success. Very rarely do you find an offensive catcher that plays good defense, and I have found catchers are spending more and more time at the plate than behind it.
One of the most visible and impactful components of a catcher’s performance is their ability to control the running game by throwing out base runners. This defensive skill significantly relies on the catcher’s throwing arm’s strength, accuracy, and efficiency. Proper throwing arm training for catchers is essential to improving game outcomes and maximizing a team’s win expectancy.
What pains me most is that catchers have the worst rate of return from Tommy John Surgery across all baseball positions. Just over 50% of all injured catchers are ever as good again.
We have to do something about that and acknowledge what a strong throwing arm can mean to not only stay off the shelf but also rise to the top.
In this article, we will go through some important insights regarding catchers’ throwing arms and training methodologies focused on building throwing arm strength and coordination in the catching position.
PERFORMANCE MEASURES: POP TIMES ACROSS LEVELS
One of the most critical performance metrics for catchers is pop time, which is the elapsed time from when the pitch hits the catcher’s mitt to the moment the throw reaches the fielder’s glove at second base. This measure includes the catcher’s glove-to-hand transfer time, the arm’s throwing velocity, and the accuracy of the throw.
Youth Levels: At the youth level, average pop times can range from 2.5 to 3.0 seconds as players are still developing throwing mechanics and arm strength.
High School and Collegiate Levels: Advanced catchers typically have pop times between 2.0 and 2.2 seconds, reflecting improvements in mechanics and arm power.
MLB Levels: At the professional level, elite catchers routinely achieve pop times under 2.0 seconds. For example, the MLB average is around 1.90 seconds, with top performers like J.T. Realmuto often clocking pop times as low as 1.80 seconds.
At higher levels, every fraction of a second matters, as even small delays in pop time can allow fast runners to steal bases successfully.
TECHNICAL ASPECTS OF THROWING OUT BASERUNNERS
A catcher’s ability to throw out runners involves a combination of technical, physical, and mental skills.
Key technical components include:
1. Efficient Glove-to-Hand Transfer: Quick and clean transfer mechanics are critical for minimizing wasted time. Poor transfers can add milliseconds that give runners an advantage.
2. Footwork: Proper foot positioning and explosive lateral movements are crucial for aligning the body and generating momentum toward the base. Efficient footwork ensures that the throw is not only fast but also accurate.
3. Throwing Mechanics: Optimal mechanics include a short and compact arm motion, avoiding excessive windup. This minimizes time and allows for quicker release without sacrificing velocity.
4. Throwing Arm Strength: Velocity and accuracy are paramount. Elite catchers generate high arm speeds while maintaining precise aim, ensuring the ball reaches the infielder’s glove in a straight line (We will touch on this later in this article).
5. Game Awareness: Catchers must anticipate runners’ leads, recognize tendencies, and work in sync with the pitcher to deliver a quick and coordinated response.
THE IMPACT OF DEFENSIVE CATCHING ON TEAM SUCCESS
A catcher who excels at controlling the running game can drastically alter the opposing team’s offensive strategy. By reducing successful stolen base attempts, a strong defensive catcher can limit the number of runners in scoring position, ultimately lowering the opposing team’s chances of generating runs.
If a runner is on second base, they are a half-run, and they raise the stakes even higher if they swipe third. This directly impacts Win Expectancy (WE), a statistic that quantifies the probability of a team winning based on the current game situation. Research has shown that catchers who throw out runners at a high rate (known as their Caught Stealing Percentage, or CS%) can significantly increase their team’s WE.
For example:
1. Situations where a runner is caught stealing, the team’s win expectancy can increase by as much as 10%.
2. Conversely, if a runner steals successfully, the opposing team’s WE increases, especially in close games or late innings.
THROWING ARM TRAINING CONCEPTS FOR CATCHERS
Out of all baseball players, pitchers included, catchers throw more in-game than any of them. To improve performance, throwing arm training for catchers must address several key areas:
1. Strength and Coordination Training
Building arm strength through targeted resistance training that includes resistance band exercises, helps catchers generate higher velocity. Overhead carries and rotational core exercises also enhance shoulder and trunk stability, essential for throwing mechanics.
2. Throwing Velocity
Velocity directly impacts pop time, as faster throws allow less time for runners to cover the distance to the next base. Training programs that focus on improving throwing velocity through plyometric drills and dynamic movement patterns can make a measurable difference, however, one of the key features is maximizing hip shoulder separation coming out of the crouch. The best “X” factor catchers have greater opportunities to throw out runners from their knees.
3. Accuracy and Repetition
While velocity is crucial, accuracy is equally important. Release point training to create consistency helps maintain arm angle across a variety of game situations (e.g., snap throws to second or third base). This helps catchers refine their aim and minimize throwing errors.
4. Injury Prevention
Catchers are at risk of overuse injuries due to the repetitive stress of throwing. Programs that incorporate recovery protocols, such as soft tissue work, mobility exercises, and throwing arm monitoring, ensure longevity and sustained performance. Tools like ArmCare.com provide insights into throwing arm fatigue and help prevent overtraining, and identify imbalances and fatigue.
Like pitchers, it is good to perform post-exams on catchers’ throwing arms after heavy throwing days that could occur in practices or games to get an idea of how each independent throwing muscle handles throwing workloads.
FINAL THOUGHTS
The catcher’s throwing arm plays a pivotal role in controlling the pace and strategy of a baseball game. With properly designed training programs that improve arm strength, throwing velocity, and accuracy, catchers can drastically reduce stolen base attempts, enhance their defensive impact, and contribute significantly to their team’s success.
As baseball evolves, the importance of targeted throwing arm training for catchers cannot be overstated—an all-hit catcher results in an all-quit team.
Arguably, the most important defenders on the field must be the greatest defenders of their throwing arms.
It’s not a catch 22 – without your arm, you are a DH and that’s not a draftable position.
Strength Matters Most.
Ryan
Ryan@armcare.com