By Abigail Gannaban · Last updated October 30, 2026
Pop time drops when the exchange is clean and the feet are compact, not just when the arm gets stronger. This drill trains both alone on a ball rebounder: toss into the net, receive the return like a pitch, run CATCH, TURN, TAKE into the throwing hand, step through upside-down "T" footwork, and throw back into the net. The rebound net feeds the next ball, so a catcher gets throw-down reps without a pitcher or a middle infielder.
What is the catcher throw down progression?
It's a three-step progression: exchange, then footwork, then the throw. Darren Fenster, writing for USA Baseball in a catcher drill progression published by Little League University, notes that catchers are measured against the Major League pop-time standard of 2.0 seconds, but that a clean transfer comes first. His exchange runs in three parts (catch, turn the glove toward the bare hand, take the ball out with a four-seam grip), slowly at first, then merged. Next come the feet: an upside-down "T" drawn behind the plate, starting on the crossbar and moving down the stem toward second. Throws come last, only once the footwork is consistent.
How do you run the drill on a ball rebounder?
Set the net upright so the return comes back about chest high, get into your action stance, and build the three stages in order. The values below are our adaptation of Fenster's progression for solo work.
| Setup item | Value | From |
|---|---|---|
| Ball rebounder | The Varsity Multi Sport Ball Rebounder, net upright for chest-high returns | Our adaptation |
| Distance | About 15 to 20 ft from the net | Our suggestion |
| Stage 1 | CATCH / TURN / TAKE, no footwork; toss the return back underhand | Fenster (USA Baseball) |
| Stage 2 | Exchange plus "T" footwork, no throw; reset and toss again | Fenster (USA Baseball) |
| Stage 3 | Exchange, footwork, then a firm throw into the middle of the net | Fenster; net target is ours |
| Reps | Sets of 10 per stage, moving on only when every rep is clean | Our suggestion |
Draw the "T" in chalk or tape behind where you squat. Start with both feet on the crossbar and move down the stem as you throw, gaining ground toward the net the way you would toward second.
What are the most common exchange mistakes?
The most common mistake is flipping the ball from the glove into the hand instead of taking it out. Fenster's cue is to turn the glove so its opening faces the bare hand, then take the ball with a four-seam grip using the bare hand. The second is rushing: merge CATCH, TURN, TAKE only after each part is clean, and speed up at the very end. If throws sail, look at the feet before the arm; Fenster stresses that throwing is as much about footwork and legs as the arm.
What does the rebound net train, and what still needs a field?
The rebound net trains the exchange and footwork rhythm, the parts Fenster says pop time is built on. It doesn't give you a full-length throw to second base, a middle infielder's tag, or a stopwatch reading. Use the net for daily exchange and footwork reps, then take the throw to a field with a teammate and a timer to see the result. All Ball Pro makes steel-frame, multi-sport ball rebounders, also called rebound nets, in St. Louis, Missouri, so the same Varsity also serves fielding and throwing work for the rest of the team.
FAQ
What is a good pop time for a high school catcher? It varies by age and level; the benchmark coaches cite is the Major League standard of 2.0 seconds, from the pitch hitting the glove to the throw reaching second.
Can a catcher practice throw downs alone? Yes, for the exchange and footwork. A ball rebounder returns the ball so you can repeat catch, transfer and footwork; full-distance throws and timing need a field.
Should catchers work on footwork before arm strength? Yes. USA Baseball's progression builds the exchange first, then the "T" footwork, and only then the throw to second.
A clean exchange and compact feet are where pop time comes from, and a rebound net lets you rep both alone. See The Varsity Multi Sport Ball Rebounder.