Football Catching Drills

By: J.R. Niklo

Provided by: - Stack.com

Clockwork

Purpose: Catch the ball outside your body in a variety of positions.

How To:

• Stand facing your partner.
• Have your partner throw the ball at all hands of the clock in a clockwise direction. Your partner should aim to throw the ball so your arms are fully extended when you catch it.
• To advance the drill, turn your back to your partner and wait for his command to turn around.
• Sets/Reps: 1 set clockwise, 1 set counterclockwise. If there are any trouble areas, be sure to add extra reps to that area.

Side Clockwork

Purpose: Catch ball outside the body in a turned position.

How To:

• Stand with your back to your partner and look back at him.
• Have your partner throw the ball from 12 o'clock to 6 o'clock. He or she should aim to throw the ball so your arms are fully extended when you catch it.
• To advance the drill, do not look back until your partner's command.
• Sets/Reps: 1 set clockwise looking both left and right, 1 set counterclockwise looking both left and right. If there are any trouble areas, be sure to add extra reps to that area.

Around the World

Purpose: Catch the ball in awkward positions.

How To:

• Lie on your back. Have your partner circle around you, throwing the ball every other step.
• To advance the drill, lie on your stomach and flip around on trainer's command.
• Sets/Reps: 1 set clockwise, 1 set counterclockwise. If there are any trouble areas, be sure to add extra reps to that area.

Hand Flips

Purpose: Enhance hand speed and reaction.

How To:

• Spread your legs. Hold the ball with your right arm in front of your right leg and your left arm behind your left leg.
• As fast as possible, flip your right arm behind your right leg and your left arm in front of your left leg, catching the ball before it hits the ground.
• To advance the drill, close one eye.
• Sets/Reps: 2x10

Hand Circles

Purpose: Enhance grip strength, hand speed and ball control.

How To:

• Hold the ball directly in front of you.
• Let go of the ball and do a complete circle with your hand around the ball.
• Grab the top of the ball before it hits the ground.
• To advance the drill, close one eye.
• Sets/Reps: 10 clockwise and 10 counterclockwise, each hand.

Half Turns

Purpose: Enhance reaction and body awareness when the ball is in the air.

How To:

• Turn your back to your partner and look to your left.
• Wait until your partner releases the ball and snap your head to your right.
• Your partner should throw the ball just outside your right shoulder.
• Repeat other side.
• To advance the drill, catch the ball with one hand.
• Sets/Reps: 2x10 reps, each side.

Grip Taps

Purpose: Enhance grip strength, ensuring you come down with the big catch

How To:

• Get on your knees holding the ball above your head.
• Your partner taps, rips, and punches the ball. Hold tight.
• Sets/Reps: 2x30 seconds.

Distraction

Purpose: Enhance focus on the ball in the air.

How To:

• Turn to the side with your partner next to you.
• Have someone throw the ball in front on you.
• Your partner distracts you from catching the ball any way he can, without touching the ball.
• Repeat, facing other side.
• To advance the drill, close one eye.
• Sets/Reps: 2x10 each side.

Wall Bounce

Purpose: Enhance reaction and fast hands.

How To:

• Face a wall and turn your back to your partner.
• Your partner throws the ball against the wall.
• Catch the ball as it bounces off the wall.
• Can also be done with a tennis ball.
• To advance the drill, catch the ball with one hand.
• Sets/Reps: 2x10.

Criss Cross

Purpose: Enhance hand-eye coordination.

How To:

• Cross your hands with your right arm over your left arm.
• Your partner throws the ball directly in front of you.
• Repeat with your left arm over your right arm.
• Sets/Reps: 2x10, each arm on top.

Ball Balance

Purpose: To enhance focus and hand balance.

How To:

• Balance the tip of the ball on your index finger.
• Repeat with your other hand.
• To advance the drill, try the other fingers.
• Sets/Reps: 2x30 seconds, each hand.

Ball Bounce

Purpose: Enhance soft hands and timing.

How To:

• Hold a ball in each hand.
• Have your partner throw the ball to you.
• Catch the ball making as little noise as possible.
• To simplify the drill, only hold one ball.
• Sets/Reps: 2x10

Juggle

Purpose: Enhance hand-eye coordination.

How To:

• Toss and catch 3 balls keeping them in constant motion.
• To advance the drill, add another ball.
• To simplify the drill, use only two balls.
• Sets/Reps: 2x30 seconds.

Roll Backs

Purpose: Enhance ball stability and grip strength.

How To:

• Hold the ball directly in front of you.
• Roll the ball to the back of your hand, then roll it back to the original position.
• Repeat with other hand.
• Sets/Reps: 2x10 each hand.

Ball Squeeze

Purpose: Enhance grip strength.

How To:

• Hold the ball in front of you.
• Squeeze the ball as hard as you can, attempting to pop the ball.
• Sets/Reps: 2x30 seconds.

Back Claps

Purpose: Enhance hand speed and reaction.

How To:

• Hold the ball in front of you.
• Release the ball.
• Clap your hands behind your back as fast as possible, then catch the ball before it hits the ground.
• To advance the drill, catch the ball with one hand.
• Sets/Reps: 2x10

Back Drops

Purpose: Enhance proprioception and timing.

How To:

• Hold ball behind your back over your head.
• Release ball. Moving your hands as fast as possible, catch ball behind your back.
• Sets/Reps: 2x10

Ball Push-Ups

Purpose: Improve upper-body strength and stability.

How To:

• Get in push-up position with hands slightly wider than shoulder-width and a flat back.
• Holding onto a football in each hand, slowly lower chest to ground.
• Rise up.
• Exercise can also be done without football on fingertips.
• To advance the drill, slow down the movement to 5 seconds down and 5 seconds up.
• Sets/Reps: 2x20