Wall Toss Catching Drill

A low-equipment drill that works just as well practising alone at home as it does at training — all it needs is a flat wall or rebound net.

Purpose

Builds catching technique, landing foot awareness, and pivoting, without needing a second player, a goalpost, or much space.

Setup

Stand 2–4 metres from a solid wall or rebound net, with enough clear space around you to land and pivot safely.

Instructions

1. Throw the ball firmly against the wall.
2. Catch it on the rebound with both hands, identifying which foot lands first — see footwork.
3. Pivot on that landing foot to face an imagined passing target.
4. Reset and repeat, varying the throw angle and height each time.

Common mistakes

Standing too close to the wall doesn't give enough time to prepare the catch properly; standing too far away turns it into a passing drill rather than a reactive catching one. Adjust distance to keep each catch genuinely challenging but achievable.

Progressions

• Easier: Throw underarm and catch from a stationary, set position.
• Harder: Add a short approach run before each catch, or use a smaller or heavier ball to increase difficulty, or have a partner call out which foot to land on only after the throw is already in the air.

Related drills

Pair with the triangle passing drill once a second and third player are available, and with the footwork landing and pivot drill for more focused footwork repetition.