Perception · Level 1
Ball drop catch
A partner drops a ball without warning; you sprint and catch it before the second bounce.
- Suggested dose
- 4 × 6 rep · 30s rest
- Equipment
- Tennis balls
- Works
- Quadriceps, Calves
- Pattern
- Reaction, Footwork
How to do it
- Stand 2–3 m from your partner, in ready position.
- When they drop the ball (from either hand), go.
- Catch it before the second bounce. Increase the distance as you progress.
Key points
- Read the hand, don’t guess
- Explosive first step
Common mistakes
- Starting before the cue
Why it helps your tennis
Visual reading and starting speed, as against a drop shot.
Source: Steinhöfel, reaction exercises (series C)