1.1 THROWING AND CATCHING
(a) EVEN PAIRS, ONE ASSISTS, ONE WORKS
Various catching and throwing exercises in pairs. Accent can be placed on learning new techniques, training old techniques and fitness
One ball per pair and one or two cones where appropriate. There is a fixed assister who does not move and a “worker.” After 30-60 seconds, change functions.
- The worker and the assister stand ten metres apart (a cone may be placed next to the former). The worker runs in the direction of the assister and receives the ball.
- Once again the two players are roughly ten metres apart. The worker runs towards the assister who delivers the ball at head height. The worker must catch the ball and return it to the assister while in the air (ie jump before receiving the ball and only land after having given the return pass).
- As B, but the worker receives and passes the ball from the highest point possible.
As B, but the worker receives the ball 50
centimetres above head-height. The worker again returns the ball but with
a pass from above the head.
Assist workers should be given the opportunity to practice the exercises using only one hand.
- A cone is placed six metres in front of the assist player. The worker runs to the cone and then makes a veering-off movement. The assister plays the ball to the outside hand of the worker so it can be caught with one hand. The ball is then played back to the assister in one movement. The worker runs back to the cone and veers off to the other so that the ball is played to the other hand, where it must be caught and returned
- As E, but the ball is played back with a straight arm, overarm pass.
- As E, but the ball is played back with a straight arm, underhand pass.
- As E, but the ball should be played back in one of the following creative manners: with a bounce, behind the head or behind the back.
- Exercises E to H but now at greater distance. There is now greater emphasis on power.
- Exercises E to H but now the ball is played an extra time two-handed from the cone before each veering-off movement.
- Exercises E to H but instead of veering-off in a V-shape, the worker runs to and from the assist in a straight line. The path of the worker is thereby more or less the same as that of the ball, making the pass more difficult.
- The worker moves about four metres in front of the assister in a defensive movement with knees bent and low centre of gravity. The worker catches and throws the ball with one hand and then ‘shuffles’ (as if defending) to the other side. Approximately five metres further on, the other hand is used to catch and throw, always in a defending position. The exercise is particularly designed to develop the upper leg muscles.
- The assister and worker stand about four metres from each other. The assister plays the ball rapidly at head height to the worker, who jumps and plays the ball back as quickly as possible.
- As J, but the assister gives the ball over the head of the worker who must jump and flick the ball back (ie without catching it fully) with two hands.
- The worker lies flat out on the ground with arms stretched above the head. The assister is a few metres away. The worker always returns the ball to the assister from a lying position. The objective of the exercise is to work with back and upper arm muscles.
- The worker sits or lies on the ground. The assister stands eight metres away and passes the ball. The worker stands up as quickly as possible to throw the ball back.
- The worker begins at cone B and runs to C where the ball is received from the assister, A. After catching the ball, the worker jumps and with a quarter turn of the body passes one-handed to A. The worker returns to B etc.
- As N, but now starting from cone D (catching and throwing with the other hand therefore)
- Starting from B, the worker runs to cone D, catches the ball and passes, after a jump in the air involving almost a half-turn, back to A using the right hand. Then back to B and the same movement is repeated, but this time passing with the other hand.
- The assister plays the ball in an arc into space. The worker catches the ball at its highest point and plays it directly back.
- The assister plays the ball in an arc over the head of the worker, who runs backwards to catch the ball as quickly as possible with one hand (alternating between left and right).
- The worker runs in a circuit around cones B and D, always receiving the ball at C, which is then played behind the back to the assist player (don&rsquot;t make the distance A to C too big). The worker therefore uses both left and right hands.
- As S, but the worker passes with an overarm throw above the head.
He or she catches the ball, while running, with one hand, and returns the ball to the assist player before going back to the starting position. Next time, the same movement, but passing with the other hand.
When learning this movement it may be useful for the worker to stop after receiving the ball, before passing it back to the assist player
Exercises I to M are primarily directed toward fitness training.
The above exercises can be very useful with the emphasis on condition, provided the players have mastered the technique. The trainer then focuses on tempo and does not make individual corrections. Ideally the variations should follow quickly one after the other.
- In the exercises where the worker runs to and fro in front of the assister (in circuits around the cones for example) the worker may simply run in circles around the assist player. Considerations of dizziness make regular changes in the direction of the circle advisable.
- All of the exercises become more difficult if the assist player is allowed to move. This variation should be particularly borne in mind if the exercises are used as fitness training.