Gloves Up
All drills

Launch

Distribution. About 8 minutes.

Keepers tonight
KKeeper working SServer or team-mate AAttacker KWaiting
The overarm throw
  1. Side on. Front arm points at your target.
  2. Long arm, ball comes over the top.
  3. Release, follow through, finish facing them.
How it is set up

Setup. Keeper in goal with the balls. A target player wide on each side, 25 to 30 metres away, each with a 5 metre cone gate to run into.

How it runs. A server feeds the keeper a catch. The moment it is caught, a target player sets off into their gate. The keeper throws overarm so the ball arrives in the gate, in front of the runner, without bouncing more than once. Six throws to each side, then rotate. Count the ones a team-mate could have controlled in their stride.

Coaching points

  1. Side on, long arm. Front shoulder points at the target, throwing arm stays straight and comes over the top like a bowler.
  2. Step into it and finish with your chest facing the target and your throwing hand pointing at it.
  3. Throw in front of the runner, where they are going to be.
  4. Catch, look, throw. The quicker it leaves, the less time the other team has to get back.

Make it harder. Move the gates further away. Then add a defender who tries to intercept. Then the keeper must throw within three seconds of the catch.

With 4 keepers. Keeper, server, two targets.