Two effective stretches for addressing an internal rotation deficit in a catcher are the knee-to-knee stretch and the supine dynamic hip internal rotation stretch. These stretches help increase hip rotation, allowing the catcher to better perform the ankle sway, which begins at the head of the femur.

For a catcher, stretching hamstrings is crucial. To stretch hamstrings, stand up and keep your legs straight while bending over to touch your toes and hold the position. For the thighs, stand up and bend one knee backward while holding it up and pulling to get a good stretch. Stretching hamstrings and thighs are very important for a catcher.

Simple and easy way to stretch some of the tightest muscles in the body. Squeeze the glutes of the knee that is on the ground, then push the hips forward. To progress, raise your arms overhead. Typically, catchers are big guys who – for their size – move free and easy, especially in the aforementioned areas.