Four-week throwing plan
The 28-Day Pop Time Plan
Develop a faster, cleaner throw through a structured four-week progression.
Plan length
4 weeks
Weekly plan
3 workouts per week
Progress check
Starting test + final test
Training type
Video lessons for training alone or with a partner
Build the full throw
A faster throw needs every part to work together.
Pop time is more than one move. The transfer, first move, feet, direction, timing, arm action, strength, accuracy, and effort must work together. This plan builds each part, then joins them.
Integrated throwing development.
Results depend on the player’s starting point, effort, growth, and how often they train.
transfer and footwork
Catcher transfer and throw video
Four-week plan
Build one part at a time.
Complete each phase in sequence. Every week retains prior training standards and adds the next layer of the complete throw.
Week 1
Ball Transfer
Build a clean, quick transfer before adding a full throw.
- Starting skill check
- Warm-up
- Clean transfers
Week 2
Footwork
Learn quick footwork and adjust to where the pitch is caught.
- Footwork
- Throwing direction
- Different pitch locations
Week 3
Hands and Feet Together
Put the transfer and footwork together as one smooth move.
- Order of movement
- Hand-and-foot timing
- Adding speed
Week 4
Full Throw and Final Test
Use everything from the first three weeks in full throws and a final skill check.
- Full throws
- Skill challenges
- Final skill check
Program deliverables
Video instruction, scheduled progression, and progress tracking.
Athletes can train independently or with a partner while following defined weekly objectives and documented checkpoints.
- Starting skill check
- Final skill check
- Warm-up lessons
- Movement and plyoball warm-up
- Transfer training
- Footwork training
- Hands-and-feet training
- Pitch-location footwork adjustments
- Complete throws
- Skill challenges
- Training schedule
- Scorecard
- Training log
- Drill videos
- Private video lessons
Who this is for
Catchers who can train each week between team practices.
Designed for athletes prepared to train safely, follow video instruction, and document their work consistently.
- Catchers who need a clear throwing plan
- Athletes who can train consistently three times per week
- Players who want to compare where they start and finish
- Catchers training alone or with a reliable partner
Preparation
Equipment and space
Final equipment requirements will be published before enrollment opens.
Training schedule
Progress through the workload responsibly.
Do three workouts each week in order. Use the log and scorecard to track your work and results.
Online training is not medical care. Stop if you feel pain or other worrying symptoms. Athletes under 18 need parent or guardian approval and proper supervision.
Program goals
- Learn what can make pop time faster or slower
- Practice moving the ball and feet together
- Adjust footwork for different pitch locations
- Compare the first skill check with the final one
Questions about the program
Review the program requirements before enrollment.
Pricing, access terms, device requirements, and purchase policies will be published before enrollment opens.
Do you offer online training?
CATCHPRO develops structured online programs as complete, standalone training systems. Enrollment is not currently open. The Online Programs page outlines each format and will display registration details when enrollment becomes available.
How is the 28-Day Pop Time Plan structured?
The plan lasts four weeks with three workouts each week. It starts with the ball transfer, adds footwork, connects the hands and feet, and ends with full throws and a final test.
Does the program guarantee a specific pop-time improvement?
The program does not promise a specific performance number. It provides structured training and repeatable testing; results vary with the athlete’s starting point, growth, health, effort, and training consistency.
Enrollment status
Enrollment is currently closed.
Request enrollment updates. Pricing, access terms, and enrollment dates will be published before registration opens.