By Abigail Gannaban · Last updated October 30, 2026
Over-the-shoulder catches are the hardest in football, because the ball comes from behind and you can't watch it the whole way. This drill gives a flag football player those reps alone: throw the ball high into a ball rebounder tilted back so it pops up and over you, turn and jog away from the net, look back over your shoulder, and catch with late hands. The drill and cues come from NFL FLAG and USA Football; the rebound net replaces the quarterback.
What is the over the shoulder catch drill?
It's a receiving drill where the player catches the ball while moving away from the passer. In NFL FLAG's How to Catch a Football guide, the receiver moves forward looking over the shoulder while the quarterback throws to a spot in front of them, catches on the move and tucks the ball. NFL FLAG notes that routes like posts and corners force these catches. Its key tip is to put the hands up at the last moment, not early.
How do you run the drill alone with a ball rebounder?
Tilt the net back so a two-handed underhand throw pops the ball up and back over your head, start beside the net, and repeat: throw, turn, jog, look, catch. The setup values are our adaptation.
| Setup item | Value | From |
|---|---|---|
| Ball rebounder | The Varsity Multi Sport Ball Rebounder, raised and tilted back for high returns | Our adaptation |
| Start | 2 to 3 yards in front of the net, facing it | Our suggestion |
| The throw | Two-handed underhand toss into the upper half of the net | Our adaptation |
| The route | Turn and jog straight away from the net, looking back over one shoulder | NFL FLAG (Over the Shoulder drill) |
| The catch | Late hands, ball caught high, then tuck | NFL FLAG; USA Football |
| Reps | 8 over the left shoulder, 8 over the right | Our suggestion |
Start at a walk until you can find the ball every time, then build to a jog. A football's shape makes its bounce off the net less predictable than a round ball's, so some returns will drift; that's real practice for adjusting to a ball in the air.
What are the hand and eye cues for an over-the-shoulder catch?
Keep the hands down until the last moment, then catch the ball high with the pinkies together. USA Football's Coaching the Wide Receiver: Catching sums it up as late hands and keeping the ball high above the shoulders, and calls these the hardest catches because the ball has to cross the receiver's eyes, so eye discipline matters most. Running with your hands up early slows you down and tips off the defender. Watch the ball into your hands, then tuck it before looking upfield.
What does the net version train, and what needs a passer?
The net version trains finding the ball over each shoulder, late hands and the catch on the move, as often as you want. It can't train a real deep route, timing with a quarterback, or catching with a defender close by. Use the rebound net for the catching technique, then take it to practice with your quarterback. All Ball Pro makes steel-frame, multi-sport ball rebounders, also called rebound nets, in St. Louis, Missouri, and the Varsity adjusts up to 8' overall for high returns.
FAQ
When should a receiver put their hands up on an over-the-shoulder catch? Late. NFL FLAG's tip is to wait until the last moment, so the receiver keeps running at full speed and doesn't tip off the defender.
What hand position is used for over-the-shoulder catches? Pinkies together with the palms up, catching the ball high above the shoulders.
Can a flag football player practice deep catches alone? Yes, for technique: toss the ball high into a ball rebounder tilted back, turn and run, and catch it over your shoulder. Real routes and timing need a quarterback.
Deep balls get easier with reps, and a rebound net lets a flag football player get them alone. See The Varsity Multi Sport Ball Rebounder.