Activity 12:
Ball drop split step (off right leg)
Activity summary
This activity helps players develop their movement and reaction skills, as they split step into a lunge to catch a ball one-handed, before returning to their starting position to mimic returning to the T.
Activity setup
- This activity is done in pairs, 1 feeder, 1 catcher, using a sponge ball.
- Players stand about 3 m apart, with the catcher facing the front wall.
On this page
What to do:
- The feeder drops in front of their partner.
- The catcher reacts to the drop and tries to lunge to catch underneath the ball with their racket hand.
- The catcher returns to their starting position between each go.
- Repeat each activity five times and then switch roles.
Activity video
Watch this video to see the session in action.
Coaching Tips
- Stay on the balls of the feet, ready to move quickly.
- Engage the core to stay balanced and stable.
- Drive off the back leg and use hip to rotate and drive forwards with power for an explosive split step.
- Control the lunge to stay balanced, by stepping far enough to keep the knee aligned over the foot, avoiding overreaching or getting too close to the ball.
- Keep soft hands for a relaxed catch, tracking the ball closely.
- Push back through the front leg to return to the start position smoothly.
Make it easier
- Allow the catcher to use either hand, or two hands to catch the ball.
Make it harder
- Ask the thrower to make the throws more challenging, so that the player has to move more (introducing the lunge).
Safety
Remember, you can use the STEP framework – Space, Time, Equipment, and People – to adapt any activity, making it easier or more challenging to suit your players.
Always check that there’s enough space for everyone to take part safely, and make sure all under-18s are wearing protective goggles during the session.