Set Up

2 rucking pads tied by 4 foot rope slung over cross bar. 10 balls, markers set distances from cross bar i.e. 5m, 6m, 7m, 8m, 9m, 10m, 14m.

Player throws a ball from each marker making a note on each successful/unsuccessful throw. (Successful =hitting rucking pad)

Key Factors:

• Fingers spread
• Ball brought behind head
• Proper lead foot step forward
• Follow through

Progression:

• Stack 3 balls on 3 specific distances & measure success
• Vary types of throws (quick, lobbed etc.)

Groups:

Minimum of 1 player.

Skill progression:

Jumper intercepts balls before they hit the bag. (Catch & tap)

Use 3rd party as a LHP if available.