To catch a ball your body acts much like a computer - processing information from a
range of sources to produce skilled movement

Catching a ball is the end of a series of processes involving the brain and nervous system, which may be broken down into three stages:

• Perceiving
• Decision making
• Acting

In rugby, the ability to recognise a movement pattern is crucial, such as anticipating a pass and intercepting to score a try. Through experience gathered during practice, players are able to develop a network of information regarding movement which helps them perceive situations and act accordingly.

Once you have anticipated a movement, the next stage is to decide how to act upon it

This decision making process is pressurised by time and involves the consideration of both the current situation and past experiences.

Catching the Reflex Ball is an example of reaction time which is dependent on the speed of your decision making process

Reaction time can be measured, and during a straightforward movement such as a sprint start, a player's reaction time is in the region of 200 milliseconds (one-fifth of a second).

Think fast, play fast!

In order to act upon the decision made and perform a successful movement, players need to rehearse patterns of muscular movement, and break the movement down into controllable segments.

Learning the power clean weight lifting skill requires the breakdown of the movement
into distinct phases

The power clean is a very skilful movement and it is worthwhile to break the movement down. Learning the movement at an early age with a light weight, such as Core Strength Bar is an ideal skill acquisition ploy. The Power Clean phases are:

• Start position
• First pull
• Second pull
• Final Pull
• Drop under bar
• Catch
• Finish Position

Practice techniques so that you are ready to progress once physical maturity is reached

Every movement pattern within your fitness and rugby repertoire should be treated as a skill, learned progressively and analysed for feedback. For example, developing your ball catching technique relies on tasks such as keeping your head still, using your eyes to follow ball, while on the balls of your feet, and hands out in front ready to catch.

Skills such as body alignment and core muscle recruitment are at the top of your list

Technique

With all forms of exercise, technique, should not be sacrificed for load or intensity. All body movements should follow neutral alignment principles and players should be informed of the benefits of correct technique.

Technique drills should be kept basic - they require co-ordination and concentration so duration
should be short

All strength exercises should be learnt and taught like a skill - similar to kicking or passing. Correct technique leads to success and prevention of injury.