This exercise is much like Deathball, except with the benefit that it may be performed solo. Find yourself a small, hard bouncy ball. A good rule-of-thumb is that if you drop it, it should bounce at least four feet vertically. Such a bouncy ball can easily be obtained from a vending machine. Next, go find a large, flat, vertical surface (such as a wall) with an even surface in front of it. A garage door with a cement apron in front works well for this (ideally, a squash court is perfect for this if you have access to one). Vary your distance and bounce the ball off the wall, or off the ground, ground to wall, wall to ground, etc.

The key is to never let it stop! Don’t just bounce it and catch it – it becomes too easy. Keep it going at all times, kick it, hit it with your fists, bounce it off your forehead, do whatever you need to in order to keep the ball moving. Always keep moving. Personally, I recommend doing this exercise barefoot if you can, as it will toughen and strengthen your feet (this is especially advantageous if you are a martial arts practitioner). It will also reduce the risk of rolling your ankle, since the thickness of a shoe sole makes you less stable in lateral movements. This exercise becomes an incredible workout and will improve your ability to track moving objects.