Inside the Routine: A Catcher’s Game-Day Preparation with Carlos Narváez


We thought this was too valuable not to share (and it's great that it happens to be with one of the guys in Boston!).

Want to know what it looks like to prep like a big leaguer behind the plate? Red Sox catcher Carlos Narváez gave us a look into his game-day routine, and it’s a clinic on intentionality, rhythm, and doing the little things right. This isn’t fluff — it’s a real-world model for catchers who want to feel sharp and ready every time they put the gear on.

Here’s the breakdown, catcher to catcher:

Start With the Mind, Not the Mitt

Narváez starts his day the same way every time: fuel, hydration, and a focused mindset. He’s big on visualizing success — receiving well, blocking dirt balls, throwing runners out — all before he steps on the field. It’s not overcomplicated. Just calm focus and intent.

Get the Body Online

Before picking up a mitt, he hits a movement circuit: light foam roll, band work, mobility flows. Think hips, ankles, shoulders — all the spots that need to fire cleanly once you're in the squat. The goal? Move well and feel loose without overdoing it.

Catching Work: What He Actually Does

This is where things get dialed in. His catching prep isn’t flashy, but it’s layered with purpose:

  • Barehand Receiving – He starts without a glove to isolate movements and pocket timing.

  • Glove Receiving – Targets bottom of the zone, sticking pitches with minimal movement.

  • Blocking Drills – Knee-down and traditional, tracking balls in the dirt and building posture control.

  • Transfer/Throw Work – Quick hands, tight feet, straight lines to second base.

  • Pop-Up Reads – High tosses to simulate tracking behind the plate with chaos around him.

  • Bullpen Sync – Reps with the day’s pitcher to get tempo and flow locked in.

Every drill has a clear focus — nothing wasted.

Last Touches Before First Pitch

After skill work, he pulls back into his own space — music on, scouting info reviewed, breathing reset. One final movement pattern (some sprints, dry blocks, dry throws) and he’s ready to compete.

What Catchers Can Steal From This

You don’t need to be in a big-league clubhouse to prep like one. Narváez’s routine is built around a few simple principles:

  • Be intentional with your mind and body

  • Stack your work in layers (don’t rush to game-speed)

  • Know your focus for each drill

  • Finish with a clear switch into “go mode”

Small things done well — that’s the separator.

Got a young catcher trying to find a routine? Steal pieces from this and adapt it to their level. The structure scales, and the mindset applies at every age.

Let me know if you'd want a PDF checklist or drill library to plug into your training days.

Kyle, KGS Baseball

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