Solo High Ball Self-Feed

Setup

Open grass with clear airspace and one ball. No wall - a wall is useless for aerial work because you cannot get the height.

How to run it

1. Throw the ball as high and as straight up as you can, then move your feet, call loudly for it and jump into the space to take it at full extension.
2. Keep your elbows bent with your hands up if taking it above your head, or elbows close if bringing it into your chest, and turn slightly as you catch so any fumble goes backwards.
3. Deliberately throw some of them behind you so you have to move backwards before jumping forwards, which is the realistic version and the hard one.
4. Do 5 sets of 8 catches with 60 seconds rest.
5. Land on two feet with bent knees every single time - that habit is what protects you when someone contests you in a game.