Smart Workout Diary

Reach and Catch

The reach and catch drill is a light coordination activity in which you reach for and catch a soft, lightweight object. It primarily develops hand-eye coordination, shoulder control, reaction ability, and controlled reaching. It can be used in warm-ups or as low-intensity movement practice.

Demonstration

Reach and Catch — demonstration 1
Reach and Catch — demonstration 2

Instructions

  1. Choose a safe object and space. Use a soft, lightweight ball or similar object, with clear space around you.
  2. Set your stance. Stand tall with feet about hip-width apart, knees soft, and your chest lifted.
  3. Send the object within easy reach. Gently toss, roll, or have a partner send it to different reachable positions.
  4. Reach and catch smoothly. Track the object with your eyes, reach without twisting sharply, and receive it with relaxed hands and soft elbows.
  5. Reset with control. Return to a balanced stance after each catch and repeat at a comfortable pace.
Muscle Group
Shoulders
Type
Other
Equipment
Other
Difficulty
Beginner

Technique tips

  1. Keep the object light. A soft object makes the drill more comfortable and easier to control.
  2. Move from the feet when needed. Take a small step rather than overreaching or forcing a trunk twist.
  3. Stay relaxed. Keep your jaw, hands, and shoulders loose so you can react smoothly.
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