Coordination: Level 1, Part 2

Key Points

• Exercise Setup:
• 6 Ball Rapid Fire
• Objective:
• Each player hits 6 consecutive shots as fast as possible, alternating for a total of 12 shots.
• Setup:
• Pair up with someone of a similar skill level.
• Use spare balls to maintain flow if balls go out of play.
• Maintain a wide base and steady stance throughout.
• Execution:
• Focus on speed and coordination while hitting.
• Perform in a controlled environment, challenging reaction times and accuracy.
• Rest Period: 30-40 seconds between rounds to recover.
• Goal:
• Push beyond match-level intensity to improve coordination and reaction for court performance.
• Exercise Name:
• Ball Drop Reaction Drill
• Objective:
• Improve reaction time and speed of movement, training the body to initiate movement with the legs first rather than bending at the back.
• Setup:
• Partner drill: One partner holds two bails at shoulder height, the other stands ready with hands underneath.
• Feet in a wide stance and hands in a ready position, palms up.
• Execution:
• Partner drops one ball randomly.
• React by moving the legs first, then catching the ball with the hand.
• Perform 10 repetitions per player, alternating roles.
• Exercise Name:
• Ball Drop Reaction Drill
• Objective:
• Improve reaction time and speed of movement, training the body to initiate movement with the legs first rather than bending at the back.
• Setup:
• Partner drill: One partner holds two balls at shoulder height, the other stands ready with hands underneath.
• Feet in a wide stance and hands in a ready position, palms up.
• Execution:
• Partner drops one ball randomly.
• React by moving the legs first, then catching the ball with the hand.
• Perform 10 repetitions per player, alternating roles.