Partner Overhead Toss and Catch Feed | Friends

Quick Intro

In this drill one partner, the feeder, tosses a light medicine ball high into the air so it drops toward the other partner. The catcher watches it from the moment it leaves the feeder’s hands, moves under it and catches it above the head, letting the arms and legs give to absorb it. Each toss lands in a slightly different spot. After an agreed number of catches the two swap.

Ball-sport players use drills like this to train the eyes and hands to read a falling ball. Tossing to yourself does not work the same way, because you already know where you threw it. The nearest solo exercise is the Catch and Throw — Partner Wall Ball, where a wall returns the ball in a much flatter and more predictable line.

What You’ll Need

A light, soft medicine ball, one to three kilograms. A soft-shelled ball that does not bounce hard is best.
Clear space of about six metres by four, with nothing overhead. Outdoors is ideal.
A flat floor or level grass.

What It Works

The front of the shoulder (anterior deltoid), which raises the arms to meet the ball and controls them as they come down.
Biceps (biceps brachii) and the forearm muscle along the thumb side (brachioradialis), which bend the elbows to cushion the catch.
Forearm flexors, which close the hands around the ball.
The upper back and neck muscles (trapezius), which hold the shoulders steady under the falling weight.
The deep stomach muscle (transverse abdominis), which braces the trunk as the ball arrives.

The feeder’s toss uses the legs and shoulders too, though more lightly.

The Technique

Feeding the ball

Stand about four metres from the catcher, facing them.
Hold the ball in both hands at hip height, arms long.
Bend the knees a little, then stand and swing the arms up together, releasing the ball as the hands pass shoulder height. The legs give most of the lift.
Aim for a high, soft arc that peaks a few metres above head height and drops near the catcher.
Call “ball” as you release.
Vary where it lands, a step to the left, right, in front or behind. Keep it within a step or two of the catcher.

A good feed is catchable. The goal is to make the catcher read and move, never to make them miss.

Catching the ball

Stand ready, feet hip-width, knees soft, hands relaxed in front of the chest.
Watch the ball from the feeder’s hands. Follow it all the way up and down.
Move early. Step under it so it will drop just in front of your forehead. Chasing it at the last moment leads to awkward catches.
Reach up with the hands spread, fingers pointing up, thumbs close together so the hands form a shallow cup.
Give as it arrives. Let the elbows bend and the knees sink, bringing the ball down to the chest in one smooth movement. Soft hands mean the ball slows over a short distance and never smacks into stiff arms.

If you misjudge the ball, step away and let it drop. A medicine ball landing on the face or a bent-back finger is the main way this drill causes harm.

How to Run It

Agree the number of catches, usually eight to ten.
The feeder tosses, the catcher catches and rolls or hands the ball back.
After the agreed number, swap roles.
Two or three rounds each makes a good block.

Making It Easier or Harder

Easier:

Toss lower and straighter, so the ball is easier to track.
Land every toss in the same spot at first.
Use a lighter or softer ball.

Harder:

Toss higher, which gives the ball more speed when it arrives.
Vary the landing spot more, up to two steps away.
Have the catcher turn away and look back only on “ball”, so they find it in the air from a standing start.

Swapping Roles

Both partners feed and both catch, for the same number of tosses. Feeding is a real skill too. A feeder who can put the ball where they intend, at the height they intend, makes the drill far more useful.

Staying Safe

Light, soft ball only. A heavy or hard ball is too risky to catch from height.
Keep tosses to a height and distance both partners can track.
Clear space overhead and around the catcher.
Let a misjudged ball drop.
Stop for pain in a finger, wrist or shoulder.

Common Mistakes

Catching with straight, stiff arms. Bend the elbows and knees as the ball arrives.
Taking the eyes off the ball. Watch it into the hands.
Waiting for the ball to come to you. Move your feet early.
Feeding too hard or too wide. Keep each toss catchable.

Fitting It Into a Session

It works well as part of a warm-up for ball sports, or as a light coordination block between harder sets. It is low in fatigue, so ten minutes is plenty. The Training With a Friend guide covers feeding a partner well, which is half of this drill.

Catch and Throw — Partner Wall Ball trains catching off a wall.
Volleyball Pepper Pass Drill keeps a ball in the air between two partners without catching it.
Medicine Ball Chest Pass works on throwing a medicine ball with power.

FAQ

How heavy should the ball be?

Start at one or two kilograms. A three-kilogram ball is the upper end for catching from a high arc.

Can we use a normal ball?

Yes. A football or basketball is a good way to learn the tracking without any weight. The medicine ball adds the work of absorbing the catch.

Why not just toss it to myself?

You know exactly where your own toss is going, so there is nothing to read. A partner’s toss lands a little differently every time.

Should the catcher wear gloves?

No. Bare hands give the best feel for the ball.