Below you will find several of heading progressions that are used to develop willingness, posture, tracking, and timing in the air.
1. Juggling: The player is in complete control of the exercise. They can throw it as high as they wish inorder to feel safe and comfortable. This can begin with players at any age. Other ideas include using balloons or Nerf balls. Notice the posture. Shoulder are back and hips are forward so that the juggler does not have to bend the neck back as far as if they stood straight up. Consequently, the ball is behind the player's body as they lean backwards. It is better for the juggler to lean back and chase the ball backwards as they develop their heading versus bending at the waist (sitting down) and losing control in front of them. The posture is such that if the juggler did not head the ball, the ball would drop behind their heels.
2. Underhand Alioops Against A Wall: Both helping with posture and timing to make contact with a ball in the air, the underhand toss is a good starting point for many young players. Catch and Toss while in the air, or as we say, "Catch on the Way Up, and Toss on the way Down." (video at bottom of page)
3. Overhead Alioops Against A Wall: Again, like the underhand alioops, this is meant to develop timing in the air. However, we take posture to the next level. Notice that as the player lifts the arms to catch and toss the ball, the shoulders naturally go farther back. This is vital to the next stage of heading the ball while in the air. The player in this exercise should move their feet so they catch the ball as far back as possible (just above the forehead and not out in front of them).
5. Overhead Alioops With Partner: This takes the Overhead Alioops to the next level as tracking a ball that is tossed from a distance becomes critical. The player should focus on catching the ball with a posture of shoulders back and hips forward. Attempt to reach back as far as possible for the catch and toss. The player should have to step backwards after landing because their weight is back.
6. Jumping Headers: The final progression. With the same tracking, timing, and posture used in the Alioops, the player now heads the tossed ball. We call a player standing straight up the 'neutral position'. Notice that the player does not head the ball forward of the neutral position. Like ball striking where the 'power position' of contact with the ball is behind the heel, the power position for heading is behind this neutral position. If the player heads the ball in front of the neutral position, they are heading the ball with a body that is generally decelerating because the body does not want to continue to accelerate too far forward because of the threat of over-stretching muscles. The header is not a movement that is as long as typically coached. The movement itself is really no more than a foot in length (more of a jab of the ball). The greater the movement backwards, the greater the pre-stretch (refer to ball striking blog) and consequently the more efficient recoil forward for a more powerful header.
