Split step meets diagonal catching motion: a drill for tracking, rhythm, stability, and explosive footwork.
Diagonal drop catch in a low stance
Diagonal catch in step position: tracking, reaction, and rhythm in one exercise.
Drop–Catch Flow: Visual tracking with knee bend control
The exercise combines visual perception, rhythm, diagonal movement patterns, and whole-body stability.
Eye-hand coordination with height changes – focus, rhythm, balance
The perfect warm-up for the court—train your focus, timing, and balance with the high-low ball drill!
One leg, one ball, full control – focus on visual stability
Coordination, focus, and balance in one movement—the one-leg challenge overhead.
Jump & Focus – Ball coordination with jumps
Ball coordination meets jumping power: Players train rhythm, visual focus, and spatial awareness in a playful way.
Drop balls straight down and catch them low in a cross-legged stance
Standing on one leg, drop two balls and catch them low and crosswise.
Drop balls crosswise and catch them low while standing on one leg
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 ...
Throwing, kneeling, tapping, catching – in one fluid movement
The player stands upright and throws a ball straight upwards, well above head height. Immediately after the throw, the player tensions the opposite knee (e.g. ...
Drop balls crosswise and catch them low (neutral stance)
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 ...
From one-legged stance to kneeling stance: counterbalanced full body control
From the one-legged stance on the right leg, the opposite left knee is pulled up and held diagonally forwards (approx. 45 degrees) in the air. ...
Mobility Flow: open the hips, stabilize the torso
In the one-legged stance, the knee is first pulled up with both hands and then rotated backwards and upwards in a free-floating, wide circular motion.
Systematic shadow work – optimizing footwork in four directions
The player performs phantom-like striking movements (without the ball) out in all four directions.
Dynamic lunge with upper body rotation and bar
A challenging exercise in which the player uses a pole to perform dynamic, open lunges with maximum upper body rotation and controlled leg changes in ...
One-handed ball throw with chest tap
Coordinative warm-up exercise in which a ball is thrown with one hand above eye level, the chest is tapped diagonally and the ball is then ...
Dynamic lunge into extension with rotational jumps
This dynamic exercise, in which the player transitions into jumps with upper body rotation using a lunge and pole lead, effectively promotes core stability, coordination, ...
Dynamic lunge into extension with side steps
This dynamic exercise, which combines an explosive lunge with pole movement and quick side-steps, specifically improves your explosiveness, agility, core stability and balance on the ...
Snatching balls in a deep lunge
Alternate between jumping into a deep lunge and grabbing the ball in front of your body as you land. Repeat the whole thing 6-8 times.
You are using a limited edition of the CoachesClub as a PTR member.
