Reaction Ball Drop Catch

The reaction ball drop catch is a quick-hands drill. You drop an uneven reaction ball, let it bounce in an unpredictable direction, and catch it. It trains hand-eye coordination, reaction time, and staying in an athletic ready position.

Stand with your feet about shoulder-width apart, knees slightly bent, and your hips and ankles soft. Hold the reaction ball at about chest height in front of you with both hands, elbows relaxed at your sides. Use an open space with a clear floor and no obstacles around you.

Release the ball straight down and let it hit the floor. Watch the rebound, move your feet or hands to meet the ball, and catch it with both hands before it bounces again. Reset to your starting position and repeat.

Breathe normally and keep your midsection gently braced without holding your breath. To make it easier, drop the ball from lower or allow one extra bounce before the catch. To make it harder, catch with one hand only, stand on an unstable surface, or have a partner drop the ball for you.

Fault: Reaching with only the arms while the feet stay glued to the floor. Fix: Move your feet first so your hands can finish the catch near your body.

Fault: Throwing or pushing the ball down instead of releasing it. Fix: Open your hands and let the ball fall straight toward the floor.

Fault: Looking away or blinking as the ball bounces. Fix: Keep your eyes on the ball from release all the way into your hands.

Fault: Standing tall and stiff with locked knees. Fix: Stay in a slight athletic bend so you can change direction quickly.