This warm-up catcher drill is something that your catcher should do to get her arm warm prior to doing any other drills during practice, so that injury does not occur. It should take your catcher between ten and twenty minutes to warm up her arm.

Set Up

This catcher drill starts at approximately twenty-five to thirty feet, extends out to sixty feet as your catcher feels warm, and continues to progress out to a few throws from a long toss distance at about 125 to 150 feet. So not only is she warming up, she’s strengthening her arm each day.


  • Start at approximately twenty-five to thirty feet.
  • Toss the softball to the fielder, who returns the throw so the catcher can warm up on both throwing and catching.
  • As she feels like she’s getting warmer, expand the distance.
  • And after she has reached that 125- to 150-foot range, come back in to sixty feet and finish off again with good mechanics.

Video Demonstration


Remind your catcher to make herself do the mechanics properly throughout her warm-up every time she does. And if she does that, there is no way that she can’t end up with a stronger, more accurate arm.

One thing that you need to remember is that each position demands a different arm circle in their throw. The catcher has one of the tightest arm circles. As you watch her throw, it’s almost a direct draw back with the hand that has the ball, and a forward throw. This is unlike an outfielder, who will drop the ball down and take a big, long, full circle in their throw to generate the distances that they need.

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