Baseball Catching Skills: Hip and Ankle Flexibility

Find out how keeping these key joints flexible can improve your backstop skills with these Pro Tips.

Being flexible on the baseball field can help you in multiple ways. Catchers in particular can benefit from being limber behind the plate. Former professional baseball player Dan Mooney offers a few reasons why having ample flexibility in your hips and ankles can benefit even the best backstops.


One of the main reasons why catchers should look to improve their flexibility is because of the makeup of their multiple stances. Catchers are up, down, crouching, bent over and almost always hinged at one joint or the other. Having flexible hips can help you stay comfortable, regardless of which position you find yourself in. It can also allow you to get into the proper stance when necessary.

Additionally, hip flexibility can allow you to have some sway behind the plate. “That way, as we’re receiving, we can move to the ball easily,” Mooney says. “We have our balance and we’re not falling over as we receive the ball.”


Ankle flexibility can also benefit a catcher. By having flexible ankles, you can allow your stance to sink lower, thus resulting in a lower target for your pitcher. A lower target can help keep their pitches down in the zone and away from opposing bats.

Flexible players can find plenty of triumph behind the plate. Remember these tips and stretch your success this season by improving your hip and ankle flexibility.

Once your flexibility is up to par, give your setup a tune-up with these catching Pro Tips on setting up closer to the hitter.