Scapular (Shoulder Blade) mobility and the strength of the muscles surrounding the scapula are essential for throwing. Some players (especially younger players) struggle with the protraction and retraction movements. A great exercise to introduce the movement and prepare the catcher for performing the movement with resistance is the Quadruped Scapular Protraction/Retraction Pushup. I go over these exercises and so many more inside of my Virtual Catching Program. Head to the www.thecatchinglab.co

Mobility push ups with scapula retraction and protraction. Athlete 20XX system starts from the very beginning and requires you to master many basic level exercises before we move onto developing higher level athletic elements. This makes Athlete 20XX perfect for beginners and those who are not yet very fit to start. For example, first you practice the push up with the approach to develop mobility and strength. Then we practice push ups using high-level stability principles. Only after this, we a