Quick answer
A rebounder sends your pass back to you, so you can train passing and receiving alone. The ten drills below go from basic forehand push and receive to one-touch passing, receiving on the move and passing off the dribble. Stand 3–6 m (10–20 ft) from the rebounder, work in sets of 45–60 seconds, and count clean reps. Do three or four drills per session, 3 times a week, and change the selection every two weeks. Keep everything on the ground: push passes only, especially indoors.
Key takeaways
- Count clean reps: a pass and a controlled receive. Sloppy reps don't count.
- Train the reverse stick as much as the forehand.
- Move your feet between passes. Standing still is not how you receive in a game.
- Distance: start at 3–4 m (10–13 ft), go to 5–6 m (16–20 ft) as you improve.
- A wall can do most of these drills too. A rebounder helps when you have no wall or train on tiles.
Setup
- A Rebounder on a flat surface, with clear space behind you so missed balls don't hit anything.
- A lane of at least 4–6 m (13–20 ft). On a rough or delicate floor, flooring tiles give a smooth lane. The Passing Kit combines the Rebounder with 4 m² (43 ft²) of tiles.
- 3–4 cones, 2 balls, a timer.
The 10 drills
| # | Drill | Distance | Sets | Main focus |
|---|---|---|---|---|
| 1 | Forehand push and stop | 3–4 m (10–13 ft) | 3 × 60 s | Clean first touch |
| 2 | Reverse stick receive | 3–4 m | 3 × 60 s | Backhand control |
| 3 | Receive and shift | 4 m (13 ft) | 3 × 60 s | First touch away from pressure |
| 4 | One-touch passing | 4–5 m (13–16 ft) | 4 × 30 s | Speed and rhythm |
| 5 | Cone shuffle receive | 4–5 m | 3 × 45 s | Feet set before the ball |
| 6 | Dribble and pass | Start 8 m (26 ft) away | 3 × 6 reps | Passing off the dribble |
| 7 | Open-up receive | 4–5 m | 3 × 60 s | Body shape to play forward |
| 8 | Two-ball rhythm | 4 m | 3 × 45 s | Quick hands, scanning |
| 9 | Pass and sprint | 5 m (16 ft) | 4 × 30 s | Receiving when tired |
| 10 | 60-second test | 4 m | 2 tries | Measure progress |
1. Forehand push and stop
Push pass to the Rebounder, then stop the return dead in front of your right foot before passing again. Stick angled slightly forward over the ball, soft hands. Aim for 15+ clean reps per minute.
2. Reverse stick receive
Push the pass on the forehand, then receive the return on the reverse stick on your left side. Move the ball to the forehand and pass again. Keep the stick low and the ball out in front, not under your body.
3. Receive and shift
Receive, then take one touch 1 m (3 ft) to the left or right before passing. Alternate sides. This is the habit of moving the ball away from a defender with the first touch.
4. One-touch passing
Pass the return straight back without stopping it. Stay low, keep the stick face angled, and start slowly. If the ball runs away more than twice in a set, go back to two touches.
5. Cone shuffle receive
Place two cones 1.5 m (5 ft) apart, level with you. Pass from one cone, shuffle to the other while the ball travels, set your feet and receive. Keep alternating.
6. Dribble and pass
Start 8 m (26 ft) from the Rebounder. Dribble towards it, and at a cone 5 m (16 ft) away push pass without stopping. Receive the return, dribble back to the start, repeat.
7. Open-up receive
Stand side-on to the Rebounder. Receive with an open body, so after the first touch you face a cone placed 3 m (10 ft) to your right. Dribble to the cone, come back, pass again. This copies receiving a pass and turning to play forward.
8. Two-ball rhythm
Keep a second ball at your feet. As the first ball comes back, leave it, pass the second ball, then deal with the first. It sounds messy, and it is, which is why it trains quick hands and looking around.
9. Pass and sprint
Pass, sprint to a cone 3 m (10 ft) behind you and back, then receive. The return should arrive as you get back. Receiving when tired is a real game skill.
10. 60-second test
From 4 m (13 ft), count clean pass-and-receive reps in 60 seconds. Do it twice and record the best score. Repeat the test every two weeks.
Sample sessions
- Beginner (15 min): drills 1, 2, 3, then the test.
- Intermediate (20 min): drills 2, 4, 5, 6, then the test.
- Advanced (25 min): drills 4, 7, 8, 9, then the test.
Honest notes
- A solid wall does most of these drills for free. The Rebounder is useful indoors, on tiles, or where there is no wall you can use.
- A rebounder does not replace a teammate. Real passes come from different angles and speeds, and a teammate moves.
- These drills use push passes on the ground. Save hits, slap hits and lifted balls for the pitch.
FAQ
How far should I stand from a rebounder?
Start at 3–4 m (10–13 ft). Move to 5–6 m (16–20 ft) once you can control most returns cleanly.
Can I hit the ball against a rebounder?
These drills are designed for push passes. Indoors and at home, never hit or lift the ball. Hitting practice belongs on a pitch with supervision.
Is a rebounder better than a wall?
Not always. A wall is free and works well. A rebounder helps when you have no suitable wall, train indoors on tiles, or want a portable setup.
How often should I do rebounder drills?
Three sessions a week of 15–25 minutes is plenty for most players, alongside team training.
What surface do I need for a rebounder?
A flat, smooth surface: a garage floor, a hall, smooth concrete or tiles. Bumpy ground makes the returns unpredictable.
Related articles
In the US? The Rebounder, Skiller and Skills Zone are also available on Amazon.
