Four-week throwing plan
The 28-Day Pop Time Plan
Build a faster, cleaner throw.
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.
No quick fix.
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.
Do the weeks in order. Each week keeps the useful work from the week before and adds the next step.
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
What you get
Videos, a schedule, and tools to track your work.
The athlete can train alone or with a partner. Each video and weekly plan shows what to do next.
- 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.
The plan is for athletes who can train safely, follow video lessons, and honestly track their work.
- 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
The equipment list is still being confirmed. It will be posted before the program can be bought.
Training schedule
Leave time for your body to adjust.
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
Know what the plan needs from you.
Before sign-up opens, the checkout page will list the price, how long access lasts, device needs, and purchase terms.
Do you offer online training?
Online development programs are being built as separate step-by-step resources. The Online Programs page shows what is available and keeps checkout closed until each program is complete and ready to support athletes well.
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?
No. Results depend on the player’s starting point, effort, growth, and training consistency. The plan gives athletes clear steps and a way to track change, but it cannot promise a number.
Sign-up status
Checkout details are almost ready.
The final price is not set. Contact the academy for launch news and the final Kajabi checkout link.
Start with a clear plan
Train the transfer. Move the feet. Build the full throw.
Follow a four-week plan that helps each practice throw build the same skill.