Sprint Catch Pass

From a static position, aim to sprint forward only 5 – 10 meters, and have a partner throw a suitable medicine ball towards you, ideally so you have to jump upwards, having your arms slightly bent to absorb the impact of the ball.

Aim to catch the ball, and immediately pass the ball back to your partner, prior to landing, and sprinting again for a further 5 – 10 meters.

There are a multitude of different drills that you can perform like this, in the way that you both throw the ball – side – front – rear – upwards, and in the direction that you sprint, however always aim for maximum distance with each throw.

The aim of this exercise is to produce a rapid catch and passing movement, whilst having to absorb the load of the ball as its being thrown to you.