This strength and coordination task is all about control, timing, and athletic movement — using just a football or similar-sized ball.

Starting in a low squat or hover position with knees off the ground, the child holds the ball in one hand and threads it underneath their body to catch it on the other side — with a clean toss and catch required. Each successful pass and catch equals one rep. If the ball touches the ground, they reset from one.

The aim is to complete as many clean reps as possible in 20 seconds — but the focus is on control, not just speed. A great challenge for building upper-body strength, balance, and reactive movement in a way that feels more like play than training.

At RD Coaching, we turn effort into games — helping kids grow strong, focused, and resilient through creative movement.