This drill develops quickness, reaction time, and explosiveness by combining sprinting and catching. Players react to tossed balls, race to retrieve them, and sprint back to the baseline under competitive scoring. The activity builds speed, coordination, and readiness for sudden movements during match play.
Setup
Coach stands in the middle of the service box with a basket of balls
2–4 players line up side by side on the baseline
Rules & Objectives
Coach tosses one ball into the air for each player
On the toss, all players sprint forward to catch their ball
Players must return quickly to the baseline
Scoring:
First player back = 2 points
Second player = 1 point
Third (or last) = 0 points
Reset and repeat for multiple rounds
Repetition
Run the drill in sets of 8–10 tosses
Progression 1: Toss balls higher so players must catch them out of the air
Progression 2: Allow players to collect multiple balls before returning
Progression 3: Vary toss directions to increase reaction challenge
