Ball drop - from behind

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 set-up: • 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. 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.