Catchers – Knee Throw or Foot Throw?


Throwing from your knees or throwing from your feet?


Which do I prefer?




So many of my students and their parents ask me when they should start throwing from their knees. The answer is a simple one, NOW!!


It is never too early to start developing advanced skills.


Now keep in mind that younger players just learning the position will go through many challenges. They are just learning their abilities, growing into their bodies and growing mentally as they become young women. However, if they learn how to throw correctly from an early age, they’ll more quickly be able to make the needed adjustments.


So which is fastest– feet or knees?


Most catchers are quicker from their knees. They are lower to the ground which allows them to get a better push from their legs which almost always leads to a lower throw and allows them to deliver the ball more quickly!


Keys for knee throwing:

1. Turn the body.

2. Drive the Glove hand towards your target.

3. Push off the back foot.

4. Finish on both knees.



Having said that, every catcher needs to be proficient at both. They need to be able to react to the pitch and choose the best throw for the situation. For example, a pitch that pulls them up out of their squat is better delivered from the feet just like a low pitch is more conducive to a knee throw.


The moral to story? A good catcher is going to have a complete set of tools in her tool box.


A great catcher will be able to choose the right tools.


About the Author: Claudia Cooper,played at North Carolina State from 2006–10. She had the second highest OBP for the Wolfpack during her Junior season and rounded out that year with a perfect 1.000 fielding percentage. After graduation, she spent the 2010–11 season as a student assistant at her alma mater. Since leaving NC State, Coop has been a staff instructor at Elite Training Academy, coaching individuals, small groups and teams. Book her here.


Comments? Questions? Suggestions? Contact