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. 

Catching a Throw

When catching a throw, you always want to be loose and able to move in case the throw is wild.  You always want to use two hands.  If the ball is above your waist you want to catch it with your thumbs together and fingers up.  If the ball is below your waist you want to have your pinkies together and fingers down. 

Catching Stance

Stand with your feet shoulder width apart and have your hands chest high and out in front of you.  Be in an athletic position so that you are ready for quick movements if the throw does not come toward you.


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

Catching Prep

Be on the balls of your feet and ready to move. Show the person who is throwing you the ball a good target.


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

Catching Movement

Move your hands up to meet the ball and secure it in your glove with the throwing hand.


Shoulder Joint-
(L)-flexion
(R)- flexion

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

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

Wrist and Hand Joint
(L)-  Full flexion.  Palmaris longus, flexor carpi ulnaris- Concentric.  Extensor Carpi ulnaris- eccentric
(R)- Extension of the wrist.  Extensor Carpi Ulnaris, extensor carpi radialis brevis- Concentric

Catching Follow through

Close the glove on the ball and hold the glove closed with your other hand so the ball can not come out.


Shoulder Joint-
(L)-flexion
(R)- flexion

Shoulder Girdle
(L)- abduction
(R)- abduction

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

Wrist and Hand Joint
(L)- Extrension of the wrist, extensor carpi ulnaris- Concentric
(R)- Extension of the wrist.  Extensor carpi ulnaris- Concentric

Catching Recovery

Bring the ball back toward your ear so that you are ready to transfer the ball into your throwing hand and be ready to throw.

Shoulder joint-

R-External Rotation(E)  

 L-Flexion(C)

Shoulder girdle-

R-Adduction   

L-Upward Rotation

Elbow and Radioulnar joints-

R-Flexion/Pronation   

L-Flexion/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)

Two Hand Drill

When catching a throw, you always want to use two hands.  In this drill you purposely catch the ball in the glove and close the glove with the other hand. 

Fielding a Grounder with a Backhand

  

When fielding a backhand, you always want to start with the glove on the ground and bring the glove upward depending on the bounce.  You also bring the glove upward so that you can make a transfer and throw the ball.  To turn and throw to first you just pivot with your feet instead of taking an extra step.

Backhand Stance

Be in a good athletic position with you feet shoulder width apart and your glove side foot behind the throwing side 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

Backhand Prep

Start moving toward the plate as the ball is being pitched, trying to time it up so you land when the ball is hit.  End up with you feet shoulder width apart with the glove side foot barely behind the other.  Have your hands out in front of you as the ball is coming.
Shoulder Joint-
(L)- isometric
(R)- isometric

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

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

Wrist and Hand Joint
(L)- Flexion, Brachialis muscle (concentric)
(R)- Extension, Triceps brachii (eccentric)

Backhand Movement

Have your knees and back bent moving toward the ball.  Have your glove side foot closer to the ball and put your glove right next to that 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

Backhand Follow Through

Field the ball with your head down seeing the ball into the glove.  Have your glove down on the ground and come up toward the sky. 
Shoulder Joint-
(L)-extension
(R)- extension

Shoulder Girdle
(L)- extension
(R)- extension

Elbow and Radioulnar Joints
(L)- extension
(R)- extension

Wrist and Hand Joint
(L)-  Full flexion.  Palmaris longus, flexor carpi ulnaris- Concentric.  Extensor Carpi ulnaris- eccentric
(R)- Extension of the wrist.  Extensor Carpi Ulnaris, extensor carpi radialis brevis- Concentric

Backhand Recovery

Field the ball and come up ready to throw.  Pivot your feet and turn your shoulders to throw to first.  Have your glove side elbow facing the target.
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
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)

Down to Up Drill

When performing a backhand you always want to start as low as possible.  In this drill, you start with the glove on the ground and read the bounce.  You exaggerate the skill by bringing the glove directly up toward the sky.