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Exercise handout — move better, feel better.
Controlled Catch Drills
Toss and catch a ball focusing on wrist stability during catch. Good for return to ball sports.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- small ball
No equipment? Try: tennis ball, lacrosse ball, soft ball
Dosage
1
Sets
120 sec
Reps / Time
0 sec
Rest
controlled continuous
Tempo
Step-by-Step Guide
Set up
- Stand in open space
- Hold tennis ball or similar
- Start with gentle tosses
Step 1 of 5
Toss ball up 1-2 feet
Step 2 of 5
Catch it with open hand
Step 3 of 5
Focus on wrist staying stable
Step 4 of 5
Absorb catch with slight give
Step 5 of 5
Toss again immediately
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Soft catch
- Wrist stable
- Absorb don't fight
- Stay relaxed
Common Mistakes to Avoid
- Catching too stiff
- Wrist buckling
- Tossing too high
- Rushing
Safety Information
Good progression toward ball sports.
Progressions
Higher tosses, firmer ball, add movements
Regressions
Softer ball, lower tosses
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.