Question:

how can I improve my quickness?

Enhance Movement Efficiency

The ability to change direction quickly and move laterally or backwards with minimal loss of speed is contingent upon two factors: (1) an athlete's ability to send a message from brain to the body about how and when to react; and (2) how well an athlete can coordinate upper and lower extremities while maintaining balance and speed of movement. Incorporating agility drills that focus on coordination and reaction time will help in enhancing movement efficiency.

Front-Back Catch

Pass the ball from in front of your body to behind it between your legs. Move your hands quickly to behind your body to catch the ball before it hits the ground. Once you have caught it, pass it back to the front of your body through your legs and catch it again.

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