10 Hand-Eye Co-ordination Drills Using a Ball

Hand-eye co-ordination plays a role in everything from catching and throwing to controlling a ball, responding to movement and completing more complex sporting skills. The good news? You don't necessarily need complicated equipment to challenge it.

A ball, a little space and a willingness to drop it a few times can give you plenty to work with.

These hand eye coordination ball drills are designed to introduce different challenges involving throwing, catching, tracking, movement and reaction. Start simple, find the level that challenges you and progress from there.

What is hand-eye co-ordination?

Hand-eye co-ordination is the ability to use visual information to help guide movements of your hands. When you watch a ball travel towards you and position your hand to catch it, you're using visual information and movement together.

In sport, these demands can become much more complex. You may need to track an object while moving, react to another player or control your body at the same time.

That's why hand-eye co-ordination training can include everything from a basic wall toss to multi-ball and partner drills.

1. Single-Hand Toss & Catch

Start with one ball in one hand.

Toss the ball to approximately eye level and catch it with the same hand. Complete several repetitions before changing sides.

Once that feels comfortable, vary the height of the toss or introduce a small amount of movement.

Challenge: Try completing the drill using only your non-dominant hand.

2. Alternating Hand Toss

Start with the ball in your right hand.

Toss it across your body and catch it with your left. Then send it back in the opposite direction.

Keep the movement controlled rather than trying to go as fast as possible immediately.

As you become more comfortable, increase the speed or height of the toss.

3. Wall Toss & Catch

Stand an appropriate distance from a clear wall and throw one ball against it.

Catch the rebound and repeat.

You can progress this hand eye coordination ball drill by throwing with one hand and catching with the other, alternating hands or increasing the pace.

Always make sure you're using an appropriate wall and have a clear training space.

4. Bounce & Catch

Instead of throwing the ball directly into the air, bounce it into the ground and catch it as it rises.

Experiment with different angles and heights.

Once you've got the basics, try alternating hands or moving laterally between catches.

5. Under-the-Leg Toss

Add a little more body movement.

Lift one leg and toss the ball underneath it before catching it with the opposite hand.

Alternate sides and focus on staying controlled.

This combines a ball-tracking challenge with balance, timing and body control.

6. Two-Ball Alternating Toss

Ready for another ball?

Hold one ball in each hand. Toss the first ball, then introduce the second so you're managing two separate trajectories.

Don't worry if the balls end up everywhere at first.

Multi-ball exercises are supposed to challenge you.

7. Shoulder Tap Toss

Toss one ball into the air. While the ball is travelling, tap your opposite shoulder before catching it.

Once that becomes manageable, change the action between toss and catch.

Try a head tap, knee tap or alternating movement.

The idea is to give your body another task while still tracking the ball.

8. Lateral Toss & Move

Set two markers several steps apart.

Toss the ball as you move laterally between the markers.

The goal isn't simply to catch the ball. You're now coordinating upper-body ball control with lower-body movement.

Start slowly before increasing your pace.

9. Partner Drop Catch

You'll need a partner for this one.

Have your partner hold a ball out in front of them and release it without giving you a countdown.

Your job is to react and catch the ball.

Change the starting position, distance or hand being used to create different challenges.

10. Four-Ball Challenge

If you've worked through simpler hand eye coordination exercises, bring more balls into the mix.

Four-ball drills can involve lateral passing, alternating catches, bouncing patterns or a combination of movements.

The aim isn't to jump straight into something complicated. Build towards it.

Start with one ball. Add a second. Then keep progressing.

How can you make hand-eye co-ordination drills harder?

One of the best things about ball-based co-ordination training is how easily the same drill can be changed.

You might:

• Add another ball

• Change hands

• Use your non-dominant side

• Introduce movement

• Add training markers

• Change the height or direction of the ball

• Introduce a partner

• Increase the pace

• Combine two movements

Rather than always searching for an entirely new exercise, see how many ways you can progress one you already know.

What equipment do you need?

You can begin many hand eye coordination ball drills with a single suitable ball.

Adding multiple balls and flat markers opens up more possibilities for movement, footwork, multi-ball exercises and partner challenges.

That's exactly why the C.CADDY Co-ordination Kit includes four rubber balls, six flat training markers, a 24-page Training Guide and access to our online Training Vault.

It gives you the equipment, but more importantly, it gives you ideas for what to actually do with it.

Start simple and keep progressing

Hand-eye co-ordination training doesn't need to be complicated.

Pick one drill. Give it a go. Once it becomes comfortable, add another challenge.

You will probably drop the ball.

Probably more than once.

Pick it up and go again.

Ready for more? Explore the C.CADDY Training Vault or shop the C.CADDY Co-ordination Kit to start putting these drills into action.