How to do the drill
- A partner gently tosses the ball above your head.
- Catch with two hands and land under control in clear space.
- Protect without swinging elbows, turn and pass to the side.
Dosage and rest
2 × 5 repetitions; 45 s rest.
Common error and correction
Rushing before landing: balance first, then pass.
Make it easier
Catch without jumping.
Next challenge
With a coach, add a passive opponent for positioning, without pushing.
Use a safe space and age-appropriate supervision. Stop if pain or dizziness occurs and tell an adult or coach.
Evidence and guidance: [rebound]
An educational adaptation. Sets, duration and sequence are editorial suggestions informed by the cited sources, not an individual prescription or a named coach’s exact programme. A coach adjusts for experience, maturity and total load.