Exercise to train responsiveness, visual focus and coordinated whole-body movement
The player starts in an upright, one-legged stance. He holds two balls crosswise at eye level, i.e. the right hand over the left ball and vice versa.
After releasing both balls at the same time, there is a quick reaction into a deep squat, whereby both balls are caught in a controlled manner with a relaxed crossover position – in each case with the hand on the corresponding side. He tries to keep his balance on one leg.
Load:
5-8 repetitions with a focus on the quality of the movement.
Objective:
- Improving hand-eye coordination and reaction speed
- Training orientation with crossed starting positions
- Whole body movement with focus on clean bending movement (squat)
- Balance training by standing on one leg in a low position
- Strengthening the ankle joint through balancing movements
Coaching-Keys:
- Keep your eyes on the balls
- Consciously control the release of the cross-over position
- Adopt a stable torso posture when squatting
- Do not pinch balls, but actively grab them
Variationen:
- Balls with different weights or sizes
- Vary ball height (e.g. from shoulder height or chest height)