Blocking pitches in the dirt is one of the most important and challenging skills for young catchers to master. As a former player and long-time youth coach, I’ve seen countless games decided by a catcher’s ability (or inability) to keep balls from getting past them. The good news is that blocking is a skill that can be dramatically improved with proper training and repetition.
The keys to improving blocking skills are understanding proper technique, getting quality reps, and developing mental toughness.
Proper Stance and Positioning
The foundation of good blocking starts with having the proper stance and positioning yourself correctly. As the pitch is being delivered, young catchers should have their stance athletic with knees bent and weight slightly forward on the balls of their feet. Feet should be shoulder-width apart and the chest facing the pitcher. This athletic position allows freedom to move while staying balanced.
Proper positioning is also key. I teach my catchers to set up just behind the plate, not off to the side. You want to block the ball out in front of you, not to the side. Start in the slot, positioning your body directly behind the anticipated location of the pitch. For low pitches, catching out in front allows you to get your body in front of the ball.
Equipment Considerations
Having the right protective gear that fits properly helps young catchers feel comfortable getting in front of those pitches in the dirt. The chest protector should come down far enough to protect the stomach area when blocking. If a chest protector is too short, blocking balls below the waist becomes scary.
The shin guards also play a key role for blocking. Guards that are too bulky can hamper mobility while ones too thin leave catchers feeling exposed. I recommend detachable guards that extend down far enough to protect the knee and upper part of the foot when in the blocking position.
Finally, the mask is key. It should fit snugly so that it doesn’t get in the way on low blocks. Hockey-style masks allow for the best visibility and protection.
Drills for Proper Technique
I like to break down blocking technique into a progression of drills:
Knee Blocks: From the catcher’s stance, drop to the blocking position on both knees. This teaches proper hand placement (palms up, pinkies together) and gets the feel of shifting your weight forward to get in front of the ball. Do 5-10 reps on knees.
Flip Blocks: Same blocking position but start from standing. Flip down gently to the knees to block. This engages core muscles and allows a smooth weight transfer. Do 5-10 reps starting standing.
Box Drills: Draw a large box on the ground around the catcher’s box and have catchers perform blocks at each corner of the box. Vary between front, backhand and drop-step blocks. Do 3-5 reps at each spot.
Blocking Lanes: Set up cones as targets in each blocking lane (outside, inside, middle). Coach rolls balls and catcher blocks each ball, focusing on keeping it in front. Do 5-10 blocks to each spot, making adjustments.
Full Blocking: Now it’s time to put it all together. With gear on, coach simulates pitches in the dirt and catcher focuses on correct technique on each block. Do 10-15 reps from the crouch to refine technique. Always finish on a good rep!
Develop Soft Hands
Even with good technique, the ball will get by catchers at times. That’s when “soft hands” come into play to keep the ball in front. Soft hands allow you to deaden and smother the ball on short hops rather than have it scoot past you.
Some key tips to develop soft hands:
- Keep fingers relaxed and flexed, not rigid.
- Cradle the ball gently like an egg, don’t swipe at it.
- Let the ball come to you. Don’t lunge.
- Use two hands to “smother” if needed.
Soft hands take time to develop. Have catchers do “bucket drills”, dropping tennis balls into a glove and working to keep balls from bouncing out. This teaches the gentle technique needed, especially on errant pitches that miss your mitt.
Develop Mental Toughness
Finally, the mental aspect of blocking cannot be overlooked. Getting comfortable with balls darting at your knees and jerking your body in front of pitches requires developing mental toughness.
Here are some tips I share with catchers:
- Trust your gear. Pads and helmet are there to protect you. Believe in them.
- Be fearless. Have the attitude that you will stop the ball at all costs.
- Focus on technique. When the pressure is on, rely on the skills you’ve trained.
- Never back down. Regain position quickly if a ball gets by you.
- Encourage yourself. Develop some quick mental cues like “Get Big!” to use during games.
Blocking tough pitches is challenging but so vital for defensive success. Stay positive, get plenty of quality reps, and you’ll see those skills develop! Let’s go out there and block some balls!
Building Leg Strength
Strong legs provide the foundation for good blocking. To get down and back up repeatedly, catchers need leg power plus muscular endurance.
Here are some of my favorite strength exercises to improve blocking:
Squats: Nothing builds lower body strength better than squats. Have catchers do 2-3 sets of 8-10 reps, focusing on proper form. Build up to adding weight safely. This strengthens quads, glutes and hamstrings.
Lunges: Lunges target leg strength symmetrically. Take 10 lunges to the front and 10 to the back on each leg. Work to deepen the lunge while keeping proper form.
Calf Raises: Balance on a step and do 20-25 slow calf raises on each leg. Squeeze at the top. Strong calves help handle the workload.
Wall Sits: Leaning back against a wall in the “blocking” position works legs isometrically. See how long catchers can hold a proper squat. Shoot for 30-45 seconds.
Plyometrics: Plyos like squat jumps, skaters and box jumps develop power in the legs for quick movements. Do 2-3 sets of 8-10 reps focussing on explosion.
Catchers should do leg strengthening exercises 2-3 times per week to be prepared. Protect those knees and legs!
Improving Agility and Quickness
Blocking requires cat-like agility and quickness to get the body down and in front of the ball. Young catchers can improve agility through specific drills.
Here are some of my favorites:
T-Drills: Set up a “T” with cones and have catchers shuffle side to side then back pedal through the pattern. Do 2-3 sets of 5-10 yds. Works on lateral agility.
Box Jumps: Jumping to and from boxes in multiple directions enhances explosiveness. Perform 3-5 jumps focusing on quick ground contact.
Pogo Jumps: Great for building explosiveness in the legs. Have catchers do 10-15 pogo stick-like jumps bringing the knees up high while maintaining balance.
Quick Feet Drills: Using cones or ladders, do various footwork patterns leading with either foot. Focus on quick explosions in and out. Do 2-3 sets of each pattern.
Drop-Step Drills: Simulate blocking balls side to side by drop-stepping quickly – drive off back leg and drop front hip. Do 5-10 reps on each side, sticking the landing.
Agility and quick movements are so important around the plate. Incorporate these drills into weekly catcher workouts. The feet don’t lie!
Maintaining Flexibility and Mobility
Assuming the blocking position repeatedly can tighten up the hips, knees and ankles. Maintaining flexibility through the lower body is key.
Here are some effective stretches for catchers:
Butterfly Stretch: Sit upright and bring the bottom of the feet together. Gently press the knees towards the ground. Opens up hips and inner thighs.
Side Lunge: Step out into an exaggerated sideways lunge, dropping the back knee. Feel the stretch in the inner thigh. Repeat on other leg.
Half Kneeling Hip Flexor: Kneel down on one leg, with back knee on the ground. Contract the glute and lunge forward. Stretches the hip of the back leg.
Ankle Circles: Lift one foot off the ground and make 10 circles inward and 10 outward. Increase the size of the circle for a greater stretch.
Calf Stretch: Place hands on a wall and step one foot back into a lunge. Keeping heel down, lean into the wall to stretch calf.
Flexibility prevents injuries and allows a greater blocking range. Always warm up dynamically and stretch after workouts too!
Mastering the Art of Framing Pitches in the Dirt
Framing pitches is an art, one that takes young catchers time to master. Simply blocking balls in the dirt isn’t enough – you want to present each pitch to the umpire as favorably as possible. The difference of a single called strike here and there can change the outcome of a game.
I’ll never forget a playoff game early in my catching career. Bottom of the 7th, bases loaded, full count on their best hitter. Our pitcher threw a slider in the dirt that I barely blocked. As I subtly brought the ball back into the zone, the home plate ump rung him up for strike three! My teammate on the mound said after the game that slight sleight-of-hand may have saved his career.
Here are some tips I share with catchers on framing low pitches:
- Receive the ball quietly. No lunging, stay relaxed.
- Keep your body in front of the ball as it enters the mitt.
- Let your glove hand move with the ball, don’t fight it.
- After catching, smoothly bring the ball back up into the strike zone.
- Present a quiet, calm glove to the umpire on borderline pitches. Let him make the call.
- On balls in the dirt, sell it with your body. Show you kept it from getting away.
- Limit excessive glove movement on obvious balls; don’t “pull one over” on the ump.
Master framers make even the most wild pitches look catchable. It protects the pitcher and expands the strike zone. Use your mind and mitt creatively!
Controlling Rebounds and Building a Quick Release
Even when blocked successfully, pitches in the dirt often rebound away from the catcher’s body. Controlling these rebounds cleanly leads to quicker throws and preventing advancements on the base paths.
As a former base stealer, I knew that pouncing on any mishandled block could mean the difference between safe and out. A clean catch and quick release keeps me honest.
Here’s how I teach young catchers to control rebounds and build a fast release:
- Anticipate rebounds and prepare hands to field balls in front. Don’t relax after blocking.
- Use soft hands to cradle the short hop, with fingers pointed down.
- Bring the ball into your body quickly. Don’t allow it to bounce away.
- Glove the ball out in front whenever possible, not between your legs.
- With runners on, come up throwing in one smooth motion.
- Vary your throwing stance – from knee, haunches or standing. Keep runners guessing.
- Work on a quick transfer from glove to throwing hand. The fastest hands win.
- Drill backhand flipping balls from mitt to throwing hand. It should be second nature.
- Do rapid fire throwing drills to ingrain a quick release and eliminate wasted motion.
Sharpening these rebound skills takes endless reps to make it feel natural. But it will pay big dividends with controlling the run game and keeping your pitchers confidence high!
Managing Emotions and Bouncing Back from Mistakes
Blocking pitches in the dirt can be a tense, high-pressure situation for any catcher. A miscue can cost your team runs and rattle a pitcher’s confidence. That’s why managing emotions and quickly bouncing back from mistakes is so important behind the plate.
Early in my career I let mistakes compound mentally. I’d slump my shoulders, hang my head, and lose focus after a ball clanked off my mitt. Body language matters! It not only signals “defeat” to your teammates, but also emboldens the offense to be aggressive.
Here is the advice I now give young catchers on maintaining poise:
- Have a short memory. Flush mistakes quickly and move forward. Dwelling on them only causes more.
- Stay emotionally even keel. Don’t get too high or low. Keep composed through ups and downs.
- Use self-talk to regain focus like “next pitch” or “I got this”. Don’t let negative thoughts creep in.
- Communicate with your pitcher after mistakes. A visit to the mound or quick word can get you both back on track.
- Project strength through body language. Keep your head up, shoulders back and exude confidence.
- Channel nerves into determination, not anxiety. Let adrenaline sharpen focus, not distract from it.
- Celebrate success briefly, then dial right back in. Blocking the next pitch is what matters.
Playing with poise and promptly rebounding from miscues will gain your team’s trust. Stay mentally tough and good things will follow!
Conditioning Outside of Practice
Catchers endure more cumulative physical punishment than any position player. Enduring that grind requires year-round conditioning focused on strength, flexibility and stamina. Relying solely on in-season practices won’t cut it.
When I first started catching, I figured showing up to our 3 practices per week would keep me conditioned properly. I was dead wrong. Once the daily pounding began, my body quickly broke down with dead legs, sore knees and constant fatigue.
Here is what I wish I knew back then about staying catcher-ready:
- Do leg strengthening 3 times a week year round. Maintain that base.
- Get in a dynamic full body warm up before each practice. Prep your body.
- Focus on joint mobility with regular deep stretching for hips, knees and ankles.
- Perform squatting exercises at home to keep creaky knees and hips loose.
- Go for long walks or easy jogs on non-practice days. It aids recovery.
- Monitor pitching volume to avoid overuse. Rest is needed.
- Get routine massages during season to flush soreness. Worth the investment.
- Watch your nutrition and hydration closely. Recovery starts from the inside.
- Listen to your body and rest injuries properly. Don’t try to tough it out.
- Commit to strength training for the core and upper body too. Full body fitness matters.
Make catcher-specific conditioning a habit, not just a seasonal thing. Your body will hold up better and you’ll feel that difference as the long season grinds on. Stay hungry!
