Catching a Pop-Up

When trying to catch a pop-up, you want to get your body behind the ball and catch the ball with your momentum coming forward toward the person you are throwing to.  You also want to catch the ball right above your face.

Pop-Up Stance

Stand with your feet shoulder width apart, and your knees slightly bent.  You want to have your glove side foot slightly in front of your other foot.


Shoulder Joint-
(L)- isometric
(R)- isometric

Shoulder Girdle
(L)- isometric
(R)- isometric

Elbow and Radioulnar Joints
(L)- Flexion, Pronation
(R)- Flexion, Pronation

Wrist and Hand Joint
(L)- Extrension of the wrist, extensor carpi ulnaris- Concentric
(R)- Hand and wrist are in neutral position. Isometric

Pop-Up Prep

Get your hands up ready to catch the ball.  Have both hands there because you should always catch with two hands.  Have your throwing side foot in front of your other foot so you can throw in one step rather than two.


Shoulder Joint
(L)-Flexion  (C)
(R)-Flexion  (C)

Shoulder Girdle
(L)-elevation, upward rotation (E)
(R)- elevation, upward rotation(E)

Elbow and Radioulnar Joints
(L)- Extension, Pronation
(R)- Flexion, then slight extension, Pronation

Wrist and Hand Joint
(L)- Wrist and figers are extended.  Extensor carpi ularis, extensor carpi radialis brevis- Concentric.  Palmaris longus- eccentric
(R)- Flexion of the wrist.  Flexor carpi radialis, palmaris longus, flexor carpi ulnaris- Concentric 

Pop-Up Movement

Separate your hands and rotate your hips and shoulder so that you can throw.  Point your glove elbow to your target and have your throwing hand knuckles facing backward.


Shoulder Joint-
(L)- isometric
(R)- isometric

Shoulder Girdle
(L)- isometric
(R)- isometric

Elbow and Radioulnar Joints
(L)- Flexion, Pronation
(R)- Flexion, Pronation

Wrist and Hand Joint
(L)- Extrension of the wrist, extensor carpi ulnaris- Concentric
(R)- Hand and wrist are in neutral position. Isometric

Pop-Up Follow through

Rotate your body so that you are now facing your target.  Bring your arm forward and release the ball out in front of you.

Shoulder joint-

R-External Rotation(E)  

L-Flexion(C)

Shoulder girdle-

R-Adduction  

L-Upward Rotation

Elbow-

R-Flexion(C), pronation   

L-Flexion(C), pronation

Wrist and Hand joints-

R- Flexion/Adduction of wrist, flexor carpi ulnaris, flexion of fingers, flexor pollicis longus and flexor digitorum superificialis(C),   

L-Flexion/Adduction of wrist, flexor carpi ulnaris, abduction/extension of fingers, abductor pollicis longus and extensor pollicis longus(E)

Pop-Up Recovery

Swing your throwing side foot in front of your body and finish in a comfortable position.


Shoulder Joint-
(L)- isometric
(R)- isometric

Shoulder Girdle
(L)- isometric
(R)- isometric

Elbow and Radioulnar Joints
(L)- Flexion, Pronation
(R)- Flexion, Pronation

Wrist and Hand Joint
(L)- Extrension of the wrist, extensor carpi ulnaris- Concentric
(R)- Hand and wrist are in neutral position. Isometric

Glove on Head Drill

You always want to catch the ball directly over your nose/face.  So in this drill you wait to catch the ball until it is right on top of you and have your glove literally on your forehead.