Drop It: Sprint and Catch After One Bounce

In pairs, one student drops a tennis ball without warning and the other sprints to catch it before the second bounce. It warms up the body and trains reaction to a visual signal.

How to play

1. Easy jog in pairs with ankle, knee and hip mobility (2 min).
2. Two meters apart: the partner holds the ball at shoulder height and drops it without warning; catch it after one bounce (2 min).
3. Move back to 3–4 m and start from a standing split stance (2 min).
4. Change the start position: sideways, facing away with a turn, and seated (2 min).
5. Switch roles and take the challenge: the longest distance you can make three times in a row (2 min).

Rules

• Drop the ball by opening your fingers, no arm fakes.
• No diving to catch it.
• All pairs work in parallel lanes, facing the same direction.
• If the ball gets away, walk to get it without crossing other lanes.

Variations

Adaptations

• Students with low vision: use a large, brightly colored ball and the partner says "go" on the drop.
• Limited mobility: catch from a wheelchair at a short distance, or touch the ball before the second bounce.
• Hesitant students: choose their partner and start at 1 m until they get three in a row.

Learning goals

• React quickly to a visual stimulus.
• Accelerate with short, fast steps.
• Warm up the body progressively.

Equipment for a class of 25

• tennis balls: 15

Teacher tip

Old tennis balls barely bounce, so set them aside first. Common mistake: the dropper moves the shoulder early; tell them to just open their fingers.

More activities like this

More warm-ups for Middle School