Exercise to train reaction, leg axis control and catch coordination
The player jumps repeatedly from stance or from a slight hop into a deep lunge – alternating between the left and right leg in front. When landing, a ball is caught with one hand in front of the body at chest height (“snap grip”).
Load:
6-8 repetitions per set, pay attention to clean execution.
Objective:
- Improving leg coordination and leg control during dynamic landings
- Training reaction speed and concentration
- Strengthening the leg muscles in movement patterns close to the game
Coaching-Keys:
- Deep, stable lunge with a clean landing (knee remains behind the toe)
- Focus on the ball, active catching movement out of the chest area
- Arms close to the body in the end position – no lateral deflections
Variations:
- Moving forward with short jumps instead of out of stance
- Catching with both hands
- Ball throw by partner with changing trajectory