Partner Reaction Drills to Improve Co-ordination and Reaction Time

Training with another person changes the way you move. When you train alone, you often know what's coming. You choose the exercise, start the movement and control the pace. With a partner, things become less predictable. That's what makes partner reaction drills so useful.

A partner can provide visual cues, verbal commands, unexpected throws and changing movement patterns that force you to react rather than simply repeat. Here are some partner reaction drills to try.

Partner Ball Drop

Stand opposite your partner.

Your partner holds a ball and drops it randomly.

React and catch.

Progress by increasing the distance between you.

Partner Point and React

Set up four C.CADDY markers.

Your partner points to a marker.

React and move towards it.

Return to the middle and wait for the next instruction.

To make it harder, your partner can change the direction at the last second.

Partner Call and Catch

Your partner throws the ball while calling a number.

You must perform the corresponding action before catching it.

For example:

1 = touch your knee
2 = touch your shoulder
3 = clap
4 = turn

This combines reaction, memory and coordination.

Mirror Drill

Stand opposite your partner.

One person leads.

The other mirrors.

Move laterally, forwards and backwards while changing direction unpredictably.

Swap roles after 30 seconds.

Partner Bounce Reaction

Your partner bounces a ball towards you from different angles.

React and catch.

You can make the drill progressively harder by increasing the speed or distance.

Partner Under-the-Leg Toss

Stand opposite your partner.

Toss the ball under your leg and have your partner react and catch.

Swap sides and hands.

This is a fun coordination challenge that can also be turned into a competition.

Partner Blind Catch

Stand opposite your partner.

Your partner gives you a verbal cue before throwing.

For example, "left", "right", "high" or "low".

React to the instruction and catch.

As you progress, remove the verbal cue and rely purely on the visual information.

Partner Reaction Race

Place two markers several metres apart.

Both partners start in the middle.

A third marker or coordination ball becomes the target.

One person calls the direction.

Both players react and race towards the correct marker.

This introduces competition and makes the drill more game-like.

Partner 4-Corner Reaction

Set four markers around the player.

The partner calls a sequence of colours or numbers.

The player reacts and moves to each marker in order.

Start with two calls, then three, then four.

Partner Ball Exchange

Stand facing your partner.

Pass a ball back and forward.

At random intervals, your partner changes the type of pass, bounce, chest, overhead or side pass.

React and adapt.

Why Partner Reaction Training Works

The biggest difference with partner training is unpredictability.

You don't always know exactly what's going to happen.

That forces you to pay attention.

You need to watch your partner, process the cue and decide what movement to make.

This can make partner reaction drills useful for athletes because many sporting situations require players to respond to other people rather than predetermined movements.

AFL coaching resources, for example, describe game-based skill as involving perception, decision-making and technique under pressure, highlighting the importance of responding to sport-specific information rather than simply repeating isolated movements.

Make It Fun

Partner training also creates an opportunity to turn training into play.

Set challenges.

Keep score.

Create your own rules.

See how many successful catches you can make.

Then change the drill.

This is where coordination training can become much more engaging.

C.CADDY is designed around this idea, giving you simple equipment that can be used for individual training, partner challenges and team-based movement.

Whether you're an athlete, coach, parent, gym-goer or simply someone looking for a new way to move, grab a partner and start experimenting.

Train together. React together. Play together.

Explore the C.CADDY Co-ordination Kit and discover more drills through the C.CADDY Training Vault.