Stance and Setup

Foundation · Free lesson

about 40–50 minutes

Catching Lesson 1: Stance and Setup

Free preview

Level: Foundation (HS and up) · Time: about 40–50 minutes · Need: a glove (catcher’s mitt if you have one), balls, a mirror or phone to film, a partner

Goal: Use the right stance for each situation and set up low, balanced and ready to catch.
Why it matters: Everything a catcher does starts from the stance. A good setup gives the pitcher a clear target, helps you receive low pitches and lets you move fast to block or throw.

1. Watch first (about 12 min total)

Video	Channel	Length	Why we chose it
When to use EACH Catching Stance	Catching Made Simple (Coach Bougie)	5:20	A catching coach shows each stance and when to use it.
ProTips: Baseball Catcher Tips: Primary and Secondary Stance	DICK'S	1:40	A short, clear look at primary and secondary stance.
Catcher Stances	Catching IQ	5:18	Signal, primary and secondary stances side by side.

2. Do this: drills, sets and reps

Drill	How	Sets × reps	Cue
A. Stance switch reps	Start in the signal stance, then move to primary (no runners), then secondary (runners on or two strikes). Hold each for 3 seconds.	3 × 10 switches	“Signs, set, ready.”
B. Hold-the-squat	Hold your primary stance with the glove out front and chest up. Rest, then repeat.	3 × 30 seconds	“Chest up, glove out.”
C. Mirror or film check	Film from the side and the front. Check that your feet are about shoulder-width or a little wider and your weight is balanced.	5 reps	“Balanced, not on the heels.”
D. Target-set drill	Partner calls a location. Set your body and glove to that spot before the toss.	2 × 12 reps	“Set early, stay quiet.”

3. Common mistakes and fixes

Mistake	What you see	Fix
Sitting on the heels	Slow to move, falls back	Weight balanced over the middle of the feet.
Glove arm locked straight	Stiff catches, dropped balls	Soft elbow. Glove relaxed out in front.
Giving signs where others can see	Base coach reads the signs	Knees in, hand deep against the cup area, glove covering the side.
Same stance every time	Late on blocks and throws with runners on	Use the secondary stance with runners on or two strikes.

4. How to measure progress

Hold time: Hold primary stance with good posture. Goal: 30 seconds, 3 times.
Film check: Out of 5 filmed reps, how many show a balanced stance? Goal: 5 of 5.
Switch speed: Signal to secondary without losing balance. Goal: 10 clean in a row.
Move on to Lesson 2 when: your film looks the same on rep 1 and rep 10.

5. At-home version

Stance holds in front of a mirror while watching TV.
Practice signs with a parent or teammate trying to read them from first and third base angles.
Hip mobility: slow deep squats, holding the bottom for a few breaths.

Challenge: Film 10 stance switches. Every one should look the same.

Videos