This exercise combines jumping power, coordination, and visual perception in a playful way. By combining ball throws and jumps, players learn to control their movement and visual focus simultaneously. The aim is to improve rhythm, timing, and responsiveness.
Training goal
- Improvement of ball coordination and hand-eye coordination
- Promotion of spatial perception and visual focus
- Training of rhythm and timing while performing footwork
- Increase in stable jumping power and movement economy
Load
- Duration: 20–30 seconds per round
- Break: 20–40 seconds depending on intensity
- Repetitions: 3–5 per variation
- Scope: 2–3 Series
Coaching Keys
- Keep your eyes on the ball – maintain visual focus
- Perform jumps rhythmically and compactly (no large swinging movements).
- When throwing balls: clean throwing path (no sideways deviations)
- Stable core – Jump from the ankles, no unnecessary upper body movements
- Better to make small, controlled movements than to rush through the exercise.
Progressive approach
- Getting started: Only throw the ball without jumping – focus on catching it safely.
- Intensity: Throw the ball with slight forward and backward steps instead of jumps.
- Intermediate stage: Small jumps with both legs without the ball to get a feel for the rhythm.
- Combination: Ball throws + jumps with longer breaks.
- Advanced: High throws/tappings + ball throws with shorter breaks.