Activity summary
This activity helps players develop their movement and reaction skills, as they lunge to catch a ball one-handed, before returning to their starting position to mimic returning to the T.
Activity setup
- This activity is done in pairs, 1 feeder, 1 catcher, using a sponge ball.
- The catcher stands about 1 m in front of the feeder, with their back to them.
What to do:
- The feeder drops the ball over their partner’s shoulder in any direction.
- The catcher reacts to the “blind” drop and tries to lunge to catch underneath the ball with their racket hand.
- The catcher returns to their starting position between each go.
- Repeat each activity five times and then switch roles.
Activity video
Watch this video to see the session in action.
Coaching Tips
- Stay on the balls of the feet, relaxed and ready to move quickly; use a split step to accelerate.
- Engage the core to stay balanced and stable.
- Use peripheral vision to track the ball as it comes into view and react quickly.
- Control the lunge by stepping far enough to keep the knee aligned over the foot; keep the back knee slightly bent in the lunge to avoid overreaching.
- Keep soft hands for a relaxed catch, tracking the ball closely.
- Push back through the front leg to return to the start position smoothly.
Make it easier
- Allow the catcher to use either hand, or two hands to catch the ball.
Make it harder
- Ask the thrower to make the throws more challenging, so the player moves further and faster.
Safety
Remember, you can use the STEP framework – Space, Time, Equipment, and People – to adapt any activity, making it easier or more challenging to suit your players.
Always check that there's enough space for everyone to take part safely, and make sure all under-18s are wearing protective goggles during the session.