How To Develop Clean Hands In AFL

Clean hands are a crucial skill in AFL, allowing players to effectively catch and control the ball. Whether you're a beginner or an experienced player looking to enhance your skills, this blog post will provide you with valuable tips on how to develop clean hands and improve your overall performance on the field.

Focus on Hand-Eye Coordination:

Hand-eye coordination is vital in developing clean hands. Practise drills that involve tracking the ball's trajectory, such as throwing and catching exercises or reaction drills. These drills enhance your ability to anticipate the ball's movement and make precise hand contact.

Master the Correct Technique:

Proper technique is essential for clean hands. When preparing to catch the ball, keep your hands relaxed and slightly cupped. This allows you to create a soft and secure catching surface. Position your hands out in front of your body, with your fingers spread wide, ready to receive the ball.

Anticipate the Ball's Flight:

Developing anticipation skills helps you read the play and position yourself effectively. Focus on observing the ball carrier, their body language, and the direction of the ball. This anticipation allows you to react quickly and be in the right position to make clean catches.

Soft Hands and Absorbing the Impact:

To ensure clean catches, aim to have soft hands and absorb the impact of the ball. Instead of rigidly clamping your hands together, allow them to give slightly upon contact. This softness helps cushion the ball and prevents it from bouncing off your hands.

Practising Different Types of Catches:

AFL involves a variety of catching scenarios. Practise different types of catches, including high marks, low marks, overhead marks, and chest marks. By simulating game situations during training, you'll develop the skills required to make clean catches in any circumstance.

Hand Strengthening Exercises:

Strengthening your hand muscles enhances your grip and control. Incorporate hand-strengthening exercises into your training routine, such as hand grip exercises, wrist curls, and finger extensions. These exercises will improve your hand dexterity and make it easier to secure the ball.

Vision and Awareness:

Maintaining good vision and awareness of your surroundings is essential for clean hands. Scan the field to anticipate potential challenges, such as opponents closing in or teammates in better positions. By being aware of your surroundings, you can adjust your body position and execute clean catches under pressure.

Repetition and Consistency:

Developing clean hands requires repetition and consistency. Regularly practice catching drills, both alone and with teammates, to refine your technique and build confidence. The more repetitions you perform, the more natural and instinctive clean catching becomes.

Clean hands are a valuable asset in AFL, enabling players to take control of the ball and make precise plays. By focusing on hand-eye coordination, mastering proper technique, anticipating the ball's flight, developing soft hands, practising different types of catches, strengthening hand muscles, maintaining vision and awareness, and emphasising repetition and consistency, you can enhance your ability to make clean catches and elevate your performance on the field.

Remember, improving your catching skills takes time and effort. Dedicate yourself to regular practice sessions and seek feedback from coaches or experienced players to fine-tune your technique. With determination and a commitment to continuous improvement, you'll develop clean hands that will make you a valuable asset to your team in the exciting world of AFL.

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