Activity summary
This activity improves players’ reaction times and squash-specific movement as they aim to catch a bouncing ball—dropped around a 3×3 m area—inside their T-zone.
Activity setup
- Group of 4+ players in a ~3 × 3 m rectangle: 3 feeders with any good-bouncing balls, 1 catcher in the middle.
- Feeders stand in the corners; catcher starts at the centre “T.”
What to do:
- Feeders take turns dropping the ball for the centre player—ball must bounce once.
- Catcher lunges to catch with racket hand, returns ball to feeder, then returns to the centre “T.”
- Switch the catcher after about 10 successful catches.
Activity video
Coaching Tips
- Stay light on your feet—scan early to spot which ball is dropped.
- Use a quick split step, then slow into a controlled lunge (knee over foot, soft back knee).
- Engage your core for balance in all directions; catch with soft hands on racket to cushion.
Make it easier
- Use a sponge ball; allow twohanded or anyhand catch.
- Permit more than one bounce before catching.
Make it harder
- Require onehanded racket catches only.
- Drop in random corner order or twice in same corner before moving on.
- Use walls—have feeder bounce off wall first for angle variation.
Safety
Remember the STEP framework—Space, Time, Equipment, People—to adapt difficulty.
Always ensure enough clear space, and that under-18s wear protective goggles.