Perception · Level 1
Wall and ball: alternating catches
Throw a tennis ball against the wall and catch it alternating hands.
- Suggested dose
- 3 × 45 s · 20s rest
- Equipment
- Tennis balls + Clear wall
- Works
- Forearms, Deltoids
- Pattern
- Reaction
How to do it
- 1.5–2 m from the wall, in an athletic stance.
- Throw the ball with one hand and catch it with the other.
- Progression: closer, two balls, turning before catching.
Key points
- Soft hands
- Active feet
Common mistakes
- Standing still
Why it helps your tennis
Hand–eye coordination and reaction time.
Related exercises
- Split-step and bouncesAnkle bounces chained with a split-step and a first step to the side.
- Single-leg balance with ballOn one leg, throw and catch a ball (against the wall or in the air).
- Reactive split-step with cuesSplit-step and explosive first step in the direction shown on screen.
- On-court shadow movementMovement patterns with shadow strokes: forward, back and to the sides.