10-Minute Catch & Throw Routine
The most important skill in baseball. A player who catches and throws cleanly will always have a place on the field.
The routine
| Time | Distance | Focus |
|---|---|---|
| 2 min | 20 feet | Two-hand catches, step and throw. Get loose. |
| 2 min | 40 feet | Full arm extension, step toward target, follow through. |
| 2 min | 60 feet | Full throwing motion — step, rotate hips, throw through the target. |
| 2 min | 80–90 feet | Long toss. Arc is fine. Build arm strength. |
| 2 min | Back to 40 feet | Cool down. Focus on accuracy — hit the chest every time. |
Throwing cues
Turn sideways. Elbow above the shoulder. Step toward the target. Throw through it, not to it. Follow through across the body.
Catching cues
Two hands. Glove up for balls above the waist, glove down for balls below. Funnel the ball to the chest after catching. Soft hands — give with the ball, don’t stab at it.
Do this every session. Catch and throw is the warmup AND the drill. Professional players do this exact routine before every game.