Does One-Knee Stance Mean WORSE Blocking? (What stats tell us)

Have you ever wondered if catchers using a one-knee setup are worse at blocking pitches?

It’s a hotly debated topic among baseball fans and analysts alike.

To answer this question, Baseball America published this 2023 report:

Do One Knee Setups Hinder A Catcher’s Blocking Ability? – by JJ Cooper

In it, they studied new Statcast data from 66 MLB catchers, more than half of whom were using one-knee stance exclusively. The breakdown looked like this:

One-Knee Setup: 56.06%
Conventional Setup: 36.36%
Hybrid Setup: 7.58%

And here are a few highlights from the report:

One-Knee Setups Are Just as Effective

Despite common concerns, one-knee setups don’t lead to more missed blocks. In fact, they perform quite well compared to traditional setups.

Top Performers Include Both Styles

Adley Rutschman, using a conventional setup, topped the charts with 18 blocks above average. But here’s the twist: the next best blockers, like Jose Trevino and J.T. Realmuto, all used a one-knee setup.

Worst Performers Include Both Styles

Interestingly, the worst blockers weren’t limited to one particular style, either. Francisco Mejia, Sam Huff, and James McCann, all using one-knee setups, had among the lowest blocks above average. Yet, MJ Melendez, using a conventional setup, also struggled significantly. This shows that both setups can have strong and weak performers.

Overall: Slight Edge for One-Knee

On average, one-knee catchers had 0.49 blocks above average per catcher, slightly outperforming conventional catchers who averaged 0.42. Hybrid catchers were the standout group with 3.6 blocks above average.

Hybrid Setups: A Balanced Approach

Hybrid catchers, who switch between one-knee and traditional setups, proved to be highly effective, averaging 3.6 blocks above average. This approach allows catchers to adapt their stance depending on the game situation, providing flexibility and effectiveness.

What About Youth and High School Catchers?

As the Chicago Cubs’ Roving Catching Instructor and Elite Catcher instructor Ryan Lavarnway points out in his Intro to One Knee Stance video, things can be quite different for younger catchers. There are a number of things to consider. But here’s one of the most important… Don’t switch to a one-knee stance just because it’s trendy. If you’re more effective in a traditional squat, stick with it. Practice the one-knee position and see if it improves your game. If, over time, your effectiveness with the one-knee surpasses your traditional squat abilities, then consider making the switch.

Key Takeaway: Master the One-Knee Technique

The data clearly shows that one-knee setups can be just as effective – or better – than traditional setups in blocking pitches if done correctly. (And that’s a BIG “if” !)
Because we are each built differently, it’s possible there’s no single “correct” answer. Rather, it’s best to learn both so that you can find what works best for your best for your body type.
If done incorrectly, a one-knee stance will certainly limit your mobility and effectiveness behind the plate. It’s critical to learn elite technique in order to maintain side-to-side mobility (and poptime) from a one knee stance.

Elite Catcher is a online training program that is taught exclusively by former Major League catcher Ryan Lavarnway. Inside this training program, you’ll learn elite technique for both traditional and one-knee stances at your own pace.

Right now, we’re celebrating the release of Ryan’s all-new teaching module and drills for the One Knee Stance. Until Monday Aug 5, at midnight, you can join Elite Catcher for a massive discount. Learn more about how you can master Major League catching techniques — from anywhere in the world, for the price of just a few private lessons.

About Author

Ryan Lavarnway

Ryan Lavarnway is a Major League catcher who has caught for the Boston Red Sox, Baltimore Orioles, Atlanta Braves, Oakland Athletics Pittsburgh Pirates, Cincinnati Reds, New York Yankees, Cleveland Indians, Miami Marlins, & Detroit Tigers. Lavarnway was drafted out of Yale in 2008. In 2013, he earned a World Series ring with the Red Sox. He also caught for Team Israel in the 2017 (named “Pool A MVP” ) & 2018 World Baseball Classics, and the 2020 Olympics.