Progressive Distance One-Touch Wall Passing
Foundation Solo Ball
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Sets
5
Reps
20 passes
This exercise builds: 100 Passes
How It Works
- Start approximately 8 metres from the wall/rebounder with the ball at your feet.
- Pass the ball against the wall with your right foot.
- As the ball returns, move forward to meet it and play it back with one touch.
- Continue moving forward with each pass until you are approximately 0.5 metres from the wall — using 5 passes to reach the wall.
- From there, continue passing with one touch while moving backwards, gradually increasing the distance until you return to your starting position — using 5 passes.
- Complete the entire sequence with your right foot, then repeat with your left foot.
Coaching Cues
- Use quick feet to move forward and backwards efficiently between passes.
- Adjust the weight of your pass according to your distance from the wall.
- Stay balanced and meet the ball early rather than waiting for it to reach you.
Progression
- Once comfortable with the exercise, alternate feet with every pass: right → left → right → left as you move towards the wall and back.