10-Minute Catch + Throw Routine

Goal: consistent throws and clean catches, without wrecking the arm.

Setup (1 minute)

• Start close (10–15 feet)
• Pick a target (chest-height “box”)

1) Warm-up toss (2 minutes)

• Easy, arcing throws
• Focus: step → throw → follow through

2) “Catch it out front” (3 minutes)

• Glove in front of the body
• Catch → bring glove to chest → throw

3) Target throws (3 minutes)

• 10 throws each, aiming for the “box”
• If accuracy drops, move closer

4) Finish with confidence (1–2 minutes)

• 5 easy throws
• End on a good rep