Pass Progression

Setup

One ball and a partner, on open grass. Start at one arm's length apart.

How to run it

1. Stand at one arm's length and swing the ball across your body to your partner while they reach out to catch it early.
2. After 15-20 clean reps each side, move to 1.5m apart, then to 3m, keeping the same smooth swing rather than throwing harder.
3. Once 3m is comfortable, walk 30m down the pitch passing laterally, then jog it, then run it while deliberately varying your speed.
4. Chase smoothness and rhythm in every movement rather than power - that is the whole point of the progression, and 15-20 quality reps per stage beats a hundred sloppy ones.