Bosu Ball Windshield WipersCatching|2min
THE SET UP: The catcher assumes a squatted position (primary or secondary stance) centered on top of a Bosu Ball (the exercise can be performed on the ground), holding an appropriate size bat or weighted apparatus in their receiving hand. THE EXECUTION: The catcher, while maintaining a slight bend in their elbow, rotates the bat or apparatus in a clockwise direction until their palm is pointing down and the bat is parallel to the ground. They then immediately rotate the bat in the counterclockwise direction until their palm is pointing up and again until the bat is parallel to the ground. This exercise should be performed in a smooth and controlled fashion and not rushed. THE PURPOSE: The purpose is for the catcher to improve the strength of the muscles that help them rotate the mitt during the receiving process. REPS & SETS: I recommend performing 2-3 sets of 10-15 reps. 2 sets of 10 if being performed as a warm-up/muscle activation exercise or 3 sets of 15 if being performed as a strength training exercise.