Overhead Toss & Catch

This starter drill develops hand-eye coordination and tracking skills needed for serving and overhead strokes. By tossing and catching the ball above the head, players build comfort with movements that mimic the ball toss in a serve. It also improves balance, timing, and the ability to use both dominant and non-dominant hands. This is especially effective for kids and beginners learning to control the ball in the air.

Setup

• Each player has one ball
• Space on court or training area
• No racquet required

Rules & Objectives

• Player begins holding the ball in one hand (e.g., left hand)
• Toss the ball in an arc over the head (like a rainbow)
• Catch the ball with the opposite hand (e.g., right hand)
• Repeat the motion continuously, switching back and forth between hands
• Keep eyes on the ball at all times, maintaining balance while moving under the toss
• Perform for a set time (e.g., 1–2 minutes), then rest and repeat

Repetition

• Start with smaller, lower tosses; progress to higher arcs as players improve
• Alternate starting hand to ensure practice with both dominant and non-dominant sides
• Add footwork: step under the ball before catching
• Use two players to toss balls back and forth overhead for more challenge

Coaching Points

• Builds hand-eye coordination for serving and overhead shots
• Trains players to track the ball above their head
• Improves balance and stability during upward movements
• Encourages use of both hands, enhancing overall coordination
• Excellent for kids and beginners preparing for serve mechanics

Drill Tutorial