Throw the ball up and catch it while moving

The players move freely within the specified space with their own tennis ball. While moving, the ball is repeatedly tossed upward and then caught securely. The players keep running and combine throwing and catching with their own movement. Attention shifts between the ball, their own movement, and orientation in space. This creates a simple but versatile coordination task in which ball control and movement are linked together.

Training Goal

The exercise promotes basic coordination skills and confidence in handling the ball while moving.

• Improve hand-eye coordination when throwing and catching
• Develop ball control while moving
• Promote perception and orientation in space
• Coordinate movement and ball actions with each other
• Improve reaction and adaptation skills in changing positions

Coaching Keys

• Keep moving: Throwing and catching are combined with continuous movement.
• Throw the ball up in a controlled way: Choose the flight path so the ball can be caught safely again.
• Watch the ball early: Track the ball with your eyes during its flight phase and match your own movement to it.
• Move to the ball: Correct your position if needed instead of reaching for the ball only with your arms.
• Perceive the space: Even while focusing on your own ball, keep an eye on the surroundings and the other players.
• Connect movement and ball action: Catching and throwing should become increasingly fluid as part of the running movement.

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