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The Catcher's Daily Essentials

Warm up every day with a Major League catcher

Enrollment is currently closed

Learn and follow along with an experienced professional baseball catcher as he walks you through the daily essentials of an elite catcher, including active warm up, arm care and catcher-specific stretching.

Inside The Catcher's Daily Essentials, you'll find...

#1 - A daily active warm-up routine

Warm up with Oakland Athletics' catcher Ryan Lavarnway.

Catchers put intense physical demands on their body. When a catcher's body isn't warm and loose, it increase the chances of injury and it hurts performance.

A good warmup routine is essential for...

  1. Elite performance - Don't let people see you at less than your best. When your body is warm and loose, you'll be surprised at what it's capable of!
  2. Injury prevention - Injured catchers can't play. And sometimes, injuries even end careers forever. Don't let that happen to you! Adequate warm-up is critical to keeping your body healthy.

Watch the 10 minute video and stretch along with Ryan as he does the same warm-up routine he does before Major League games and every one of his practices.

#2 - Catcher Mobility Stretching Program

To stand-out as a catcher, to get the playing time you want, to be noticed and recruited...

...proper mobility is a non-negotiable.

Without proper mobility in the hips, core, legs, shoulder and ankles, a catcher cannot perform his essential duties at an elite level.

The problem is, many players don't naturally have the required flexibility. Even if a catcher has good mobility when he's young, that natural bend will disappear as he gets older if not maintained.

As someone who has needed to pay particular attention to this issue, I've learned from some of the best trainers in the country how to improve my flexibility.

So, here's the good news.

My struggle is your gain. The same program that took me years of working with experts to craft, is now yours in an easy-to-follow video format.

My program was designed to improve hip flexibility, sway, posture and balance in the primary and secondary receiving positions.

All these things are critical for achieving better depth in your stance. As you get deeper in your stance, you'll enhance several qualities that catchers covet... better balance, and a lower target for your pitcher.

A flexible catcher is a better receiver, with quicker reactions, and will have a more powerful throw.

#3 - Arm care programs

Everybody knows that arm care is essential for a pitcher. The truth is, it's just as important for catchers..

According to Alan Jaeger, founder of Jaeger Bands...

"There isn't any reason why a player should have a chronically sore, weak, or injury-prone arm. Unfortunately, most baseball players neglect their arms or take them for granted.

The reality of it is that a baseball player needs to have a strong, well-conditioned and healthy arm to play baseball. Period. There is no substitution.

Baseball players can simply not afford to allow their arm to be a liability - it must be an asset. In case you forgot, you can't play baseball if you can't throw a baseball.

For example, how many players do you know that are drafted as Designated Hitters? How many pitchers do you know that are drafted out of a rehab facility?

Well I have news for you: your arm is your life line if you are a baseball player, no matter what position you play. If you question this at all, then why do you think that scouts have an entire section on their player information cards devoted to arm strength, accuracy, mechanics, etc. It's because it is an integral part of your package as a player. It can be the deciding factor as to whether your arm allows you to move on to the next level (by maintaining its skill level relative to your other skills)."

To be able to handle to the repetitive stress of throwing, and to be able to throw powerfully without injury, requires strengthening the supporting ligaments in your throwing arm.




"In my experience, the guys who work hard everyday to take care of their bodies are the same guys who are always staying healthy, and the guys who don't always seem to be getting hurt"

- Doug Bernier, 16 years professional baseball player and Founder of Pro Baseball Insider

Your Instructor


Ryan Lavarnway, Catcher
Ryan Lavarnway, Catcher

Ryan Lavarnway, Catcher

Boston Red Sox, Baltimore Orioles, Atlanta Braves, and Oakland Athletics.

  • Lavarnway attended Yale University where he studied philosophy and played baseball for the Yale Bulldogs.
  • In 2007 he was named a Division 1 All-American after setting multiple single season records, and in 2008 he became the Ivy League's all-time career Home Run record holder.
  • Lavarnway was drafted by the Boston Red Sox in the 6th round of the 2008 Major League Baseball Draft.
  • Two-time Boston Red Sox Minor League Offensive Player of the Year
  • Rated by Baseball America best defensive catcher in the International league in 2012.
  • When Lavarnway made his Major League debut with the Boston Red Sox on August 18, 2011, he became the first player in MLB history to hit two Home Runs and throw out a runner in his first start as a catcher.
  • In 2013, Lavarnway earned a World Series title and ring with the Boston Red Sox.

More recently, Lavarnway was a key member of Team Israel in the World Baseball Classic is 2016 and 2017, earning himself MVP of Pool A of the Tournament.


Class Curriculum


  Before you get started
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days after you enroll
  Dynamic Warm-Up ( Every day )
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  Catcher Mobility ( 4 times per week )
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Frequently Asked Questions


When does the course start and finish?
The course starts now and never ends! It is a completely self-paced online course - you decide when you start and when you finish.
How long do I have access to the course?
How does lifetime access sound? After enrolling, you have unlimited access to this course for as long as you like - across any and all devices you own.
What if I am unhappy with the course?
We would never want you to be unhappy! If you are unsatisfied with your purchase, contact us in the first 30 days and we will give you a full refund.