An accurate return begins with a clean pick-up and a controlled throw. Players gather a slow ball, face a broad target and send it back underarm from a comfortable distance. The task is to connect the two movements without rushing. If throws travel wide, let the player face the target and complete a gentle underarm return before adding the pickup. Reconnect the two actions once they can look up and release without rushing. Allow about 8 minutes for the station, including explanation, turns and rest.
Set up the drill
Mark a throwing line and a wide ground target several comfortable steps away. Put waiting players behind the throwing line.
Equipment: Soft balls, hoop or cone gate.
How to run it
- Pick up a stationary ball.
- Look at the target.
- Step naturally towards it and release a gentle underarm throw.
- Wait until the lane is clear before the next turn.
- Collect all balls together on a stop signal.
Choose accuracy before force.
A common mistake—and the fix
Throwing while looking down loses the target. Pause after the pickup and look before releasing.
Move the target closer or make it wider.
Start with a slow rolled ball before the pickup and throw.
What to measure
Count balls landing in or passing through the target out of five.
Use the first round as the player’s starting point. Keep distance, ball and target size the same when comparing another round. These counts are practice observations, not selection standards or promises of improvement.
Before you start
No person stands inside the target. Use foam balls indoors and avoid windows or fragile surfaces.
Use a soft ball for the version described here. Explain the stop signal, check the surface and keep waiting players clear. Adapt or stop if a player feels pain, distress or fatigue. Read the full safety and supervision guide.
Questions about this drill
What does underarm target help players practise?
This drill links a clean gather with a controlled underarm return. Watch the player face the target and release smoothly rather than throwing as hard as possible.
How can I adapt this drill for a less confident player?
Bring the target nearer or make it larger. Keep the throwing lane clear before each return.
What should I look for before increasing the challenge?
Watch for a smooth underarm release towards the target. Prioritise direction over throwing force.
