Pro Blogs | DuraCatch+REST UP

PRO BLOG | DuraCatch+ | SEPTEMBER 15, 2025

By: Eddy Rodriguez

REST UP: A Catcher’s Guide to Slow & Steady Ramp Up

 

School’s back in session, and with it comes the familiar juggle of early alarms, homework deadlines, and group projects. That relaxed summer schedule? It’s officially history. Now you’re balancing academics with the return to serious baseball, and that balance starts with being smart about how you ease back into the game—especially when you’re the guy behind the plate.

Here’s something that might surprise you: after a long summer of tournaments, showcases, and travel ball, your body—especially your knees, hips, and throwing arm—needs real rest. Not “take a day off” rest, but legitimate time away from squatting behind the plate and firing to second base.

Think about it this way: Major League catchers, who are grown men with fully developed bodies, typically play for 8-10 months and then take 2-4 months completely off. They’ll spend 3-4 weeks doing absolutely nothing baseball-related, then hit the weight room before gradually starting their throwing and receiving programs about six weeks later.

Yet in the amateur world—your world—rest seems to be a foreign concept. Catchers squat year-round, from January straight through September, sometimes without any meaningful break. Your knees don’t care how motivated you are or how badly you want that scholarship. They need recovery time.

The Return Reality Check

Here’s a reality check about injuries: most happen when catchers return from extended rest periods. Why? Because there’s this urge to immediately get back to where you left off. That’s a recipe for disaster.

Your legs, hips, and throwing arm have detrained during your rest period—that’s normal and expected. Trying to skip the rebuilding process is like trying to squat your max after taking two months off from the gym. It’s not going to end well, especially when catching demands so much from your lower body.

Strategic Return Management

Managing your return to catching while handling a full academic load requires strategic thinking about every aspect of your routine:

• Prioritize sleep because your body recovers and adapts during rest, and seven to nine hours isn’t negotiable—your joints need that recovery time more than most positions.
• Fuel your body properly since you’re asking more from it now, especially your legs and core—eat like the athlete you are.
• Schedule smart by avoiding intense leg workouts the day before you’re planning to catch in showcases or tournaments.
• Communicate with your coaches about your workload behind the plate. They should understand the importance of proper progression if they truly have your best interests at heart.

Listen to Your Body

When coaches tell you to “listen to your body,” this isn’t just motivational speak—it’s injury prevention. As our mentor and throwing expert Ron Wolforth puts it, “Your body whispers before it screams. Learn to hear the whispers.”

For catchers, this is especially critical:

• Normal: Soreness in your legs and hips after catching
• Warning signs: Sharp pains in your knees, persistent lower back aches, or anything that doesn’t feel right in your throwing shoulder

There’s no showcase or tournament worth a season-ending injury, no matter how important it seems in the moment. Your long-term development is always more valuable than short-term performance.

The Marathon Mindset

Remember, baseball is a marathon, not a sprint, and catching is one of the most demanding positions in the game. The catcher who trains smartly and stays healthy will always outperform the one who goes too hard too fast and ends up injured.

Your goal isn’t to peak in September when you’re getting back into the swing of things—it’s to be calling pitches and controlling the running game at your best when it matters most, whether that’s high school playoffs, summer showcases, or beyond.

Take the rest you need, ramp up gradually behind the plate, and trust the process. Your future self will thank you when you’re healthy and performing at your peak when the stakes are highest.