This is an exercise to develop coordination, jumping and catching skills


  • Use a bench for this exercise
  • Jog along the bench and jump off the end to catch a pass on or before landing
  • Vary the height of the pass
  • Introduce a signal for the player to move quickly to the left or right on landing
  • Gradually introduce quarter, half, three-quarter and full turns in a clockwise and anti-clockwise direction

Key Points

  • Ensure the players are capable of performing the exercise
  • Ensure safety mats are in place
  • Land softly with bent knees, straight back and head up


  • An inventory of equipment to support ABC exercises is available in the Resources section