The Ultimate Guide to Coordination Training for AFL Players

AFL is a fast-moving sport that asks players to constantly process information and respond. The ball can come from almost any direction, while teammates, opponents and space are constantly changing around you.

Players need to run, stop, turn, jump, catch, kick, handball and make decisions, often within seconds.

That is where coordination training can become a valuable addition to AFL training.

Coordination isn't simply about catching a ball. It involves the ability to control your body, track an object, react to information, maintain balance and execute movement at the right time.

Using a C.CADDY Co-ordination Kit, players can work on these foundations through simple drills that combine movement, hand-eye coordination, reaction and play.

The kit includes C.CADDY balls and training markers, making it easy to create AFL coordination drills at home, at the oval, in the gym or as part of a team training session.

Here are 10 AFL coordination drills you can try.

1. One-Hand Toss and Catch

Start standing with your feet approximately shoulder-width apart.

Hold a C.CADDY ball in one hand and toss it across your body, catching it with the opposite hand.

Start with controlled throws around chest height. As you become more comfortable, vary the height of the throw.

You can also introduce movement by taking a step sideways or forwards after each catch.

Focus: Hand-eye coordination, ball tracking and body control.

Make it harder

Try alternating between high and low throws, changing hands or moving continuously while performing the drill.

2. Alternating Hand Bounce

Hold a C.CADDY ball in one hand and bounce it towards the opposite side of your body.

Catch it with the opposite hand and repeat.

Once the movement becomes comfortable, introduce lateral movement. Place two C.CADDY markers a few metres apart and move between them while continuing the drill.

This turns a simple coordination exercise into a movement challenge.

Focus: Hand-eye coordination, rhythm, lateral movement and control.

3. Partner Reaction Catch

Stand opposite a partner with a C.CADDY ball.

The thrower delivers the ball slightly to the left, right, high or low of the receiver.

The receiver needs to react to the throw and make the catch.

The key is to avoid making every throw predictable.

Your partner can change the direction, height and speed of each throw, forcing you to watch, react and adjust.

Focus: Reaction time, hand-eye coordination and movement.

Make it harder

Start further apart or introduce a movement requirement before the catch.

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4. Marker Fast Feet and Reaction Catch

Set up four C.CADDY markers in a small square.

Start by performing quick feet between the markers.

Your partner then calls a direction.

Move towards the nominated marker, react to a thrown C.CADDY ball and complete the catch.

This drill combines several coordination demands at once: your feet are moving, your eyes are tracking the ball and your brain is responding to an external cue.

Focus: Foot speed, reaction, coordination and movement.

5. Under-the-Leg Toss

Stand with your feet slightly wider than shoulder-width apart.

Hold a C.CADDY ball in one hand and toss it underneath your opposite leg.

Catch it with the other hand.

Once you've established the movement, alternate sides.

You can perform this drill standing still or introduce a slow forward movement.

This simple exercise requires timing, body awareness and the ability to track the ball while your body is moving through a different position.

Focus: Body awareness, hand-eye coordination and timing.

Make it harder

Increase the speed of the throws or perform the drill while moving between markers.

6. High Ball Reaction

Place a C.CADDY marker on the ground.

Start a few steps away from it with a partner holding a C.CADDY ball.

Your partner throws the ball into the air.

Move towards the marker, position yourself underneath the ball and complete the catch.

Rather than knowing exactly where the ball is going, react to its flight and adjust your body position.

This creates a simple reaction-based movement challenge.

Focus: Ball tracking, reaction, positioning and coordination.

Make it harder

Change the direction and height of each throw so the receiver has to constantly adjust.

7. Ball Tap and Catch

Hold a C.CADDY ball in one hand.

Tap the ball upwards and catch it with the opposite hand.

Repeat from side to side.

Start with small controlled taps before increasing the height.

You can also introduce foot movement by stepping between two C.CADDY markers while continuing the exercise.

Focus: Hand-eye coordination, timing and concentration.

This is a great drill to use as a quick coordination warm-up before a training session.

8. Partner Call and React

Stand opposite a partner with a C.CADDY ball.

The partner provides a verbal cue as they throw.

For example:

"Left."

"Right."

"High."

"Low."

The receiver must listen to the cue, process the information and react accordingly.

This adds an additional layer to a basic catch because the player isn't simply responding to the ball. They are also responding to information.

Focus: Reaction time, coordination, listening and decision-making.

Make it harder

Use less predictable calls or introduce a fake verbal cue that requires the player to react only to the movement of the ball.

9. Four-Marker Reaction Drill

Place four C.CADDY markers around the player, creating four different movement points.

Stand in the middle.

A partner calls one of the markers.

Move towards it, touch or move around the marker, then return to the centre.

Once you're comfortable with the movement, introduce a C.CADDY ball.

Your partner can now throw the ball as you return to the middle, requiring you to move, reset and react.

Focus: Agility, reaction, spatial awareness and coordination.

This drill can also be adapted for small groups by rotating the player, caller and thrower.

10. Catch, Move and Return

Place a C.CADDY marker a few metres away from your starting position.

Stand opposite your partner.

Receive a C.CADDY ball, move laterally around the marker and return the ball to your partner.

Change the direction each repetition.

As the movement becomes more comfortable, your partner can vary the timing and direction of the pass.

This introduces movement into what would otherwise be a simple catch-and-return exercise.

Focus: Coordination, lateral movement, reaction and ball control.

Why Coordination Matters in AFL

AFL isn't played in a predictable environment. Players constantly respond to what is happening around them. You might need to receive a handball while moving, adjust your position to an incoming kick, react to an opponent, collect a loose ball or change direction based on where the play is developing.

That means coordination involves more than simply being able to perform a skill in isolation. It is about being able to see, process, move and respond. Coordination training can give players an opportunity to practise these elements in different ways.

By using C.CADDY balls and markers, you can create drills that challenge the player to move their feet, track an object, maintain control and react to an external cue.

And because the drills can be easily changed, the same equipment can be used across individual training, partner work and team sessions.

Add Reaction to Your AFL Training

One of the easiest ways to make a coordination drill more challenging is to add an unpredictable element. Instead of always throwing to the same side, change the direction.

Instead of always moving forwards, introduce lateral movement.

Instead of telling the player exactly what to do, give them a choice.

Instead of performing a movement from a stationary position, add a marker and make the player move first.

These small changes can turn a simple exercise into a more dynamic coordination challenge.

The C.CADDY Co-ordination Kit is designed to make this easy.

With C.CADDY balls, training markers and access to the C.CADDY Training Vault, you can create a range of coordination, reaction and movement drills wherever you train.

Whether you're an AFL player looking to add another element to your individual training, a coach looking for new activities for a team session, or simply looking for a different way to move and play, coordination training can be a simple addition to your routine.

Ready to Train the 1%ers?

Looking for a new way to add coordination, reaction and movement to your AFL training?

Explore the C.CADDY Co-ordination Kit and start building your own drills at home, at the oval, in the gym or with your team.

Train different. Find those 1%ers.