Drill Type: Catch & Throw Drill


This multi-skill defensive drill teaches players many skills within the same drill!   Flat mitts are recommended, but you can do this drill with regular mitts as well.

Set Up

Set up 4 players roughly 20′ apart from each other in shape of a square (they are the corners).


  1. Going clockwise, underhand toss to next player where she traps the ball between throwing hand and back of mitt.
  2. This continues for YOUR determined amount of time, then they reverse direction working on the back hand “flip” and still trapping ball in same manner.
  3. Put another box in the middle of them, with 4 more players doing the same drill.
  4. The Inner box should in theory make it around before the outer box does with the ball, but you can push them to compete for time and always with no drops.

Coaching Tips

  • When doing back hand flip they must stay low and not come up. This gives them better focus through concentration and knowing that there is another box that they are competing with are compelled to do it faster than the other box.
  • You can add a 3rd “outer” box or have the remaining players do any number of drills or sit-ups or push ups etc.




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