The players move freely within the specified area with their own tennis ball. The ball is thrown up in a controlled way. Immediately after the release, the players turn once fully around their own body axis and then have to reorient themselves to the ball as quickly as possible. Before catching, they also clap their hands once. The ball is caught and, at the same time, the movement is completely frozen: the achieved body position is held stable for a short moment. Only then is the freeze position released again and the next action begins.
The task is performed with both the right and the left hand. The direction of rotation can also be changed. The combination of throwing, turning, reorienting, clapping and catching creates a complex coordinative movement sequence under increased time pressure.
Training Goal
The exercise expands the basic task of throwing and catching with several coordinative demands. The focus is on quick reorientation after turning the body, the timing of the individual actions, and the ability to establish a stable position immediately when catching at the end.
- Improve spatial orientation after turning the body
- Quickly regain sight of the ball after briefly losing visual contact
- Coordinate several movement tasks in a fixed sequence
- Develop timing for turning, clapping and catching
- Promote reaction and adaptation ability under time pressure
- Freeze the movement deliberately when catching
- Improve balance and body control in the freeze position
Coaching Keys
- Throw the ball high enough: The flight time has to fit the complete movement sequence.
- Turn in a controlled way: Perform a full rotation around your own body axis and then quickly regain orientation.
- Find the ball again quickly: After turning, direct the gaze immediately to the ball and assess its further flight path.
- Integrate the clap: Deliberately build the clap in between reorientation and catching.
- Catching means freeze: The body movement ends at the same time as the catch. The position is held stable for a short moment.
- Position with the feet: If necessary, actively correct the position to the ball and not just react with the arms.
- Include both sides: Throw with both hands and use different directions of rotation.
Transfer to Tennis
In tennis, perception, orientation and movement often have to be reorganized within a very short time. After changes of direction or rotations, the ball must be picked up early again, its flight path assessed and your own position adjusted accordingly.
The complex movement sequence also demands the ability to organize several actions in the correct order under time pressure. After the turn, orientation has to be restored before the next task is performed and a controlled position is finally reached.
The freeze position does not stand for complete stillness in the tennis stroke. Rather, it makes the ability conscious to regain control over your own body position in time after dynamic movement – an important prerequisite for being able to execute the subsequent stroke action in a coordinated way.
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