Push Catch

Choose this exercise

Purpose: Test quick reflex inhibition by requiring participants to reverse verbal instructions under time pressure.

Use it when: Use as a high-energy warm-up or transition reset when a group needs physical movement and sharp mental alertness.

Skip it when: Skip when the group includes participants who cannot safely catch or deflect thrown objects, or when an elimination mechanic would cause anxiety.

Group arrangement: Whole group standing in a circle around one central thrower

Timing: UWT suggested duration based on a typical 5 to 10 minute group energizer.

Materials and tools

• 1 soft foam ball or lightweight beanbag

Before participants arrive

1. Clear a central floor space large enough for all participants to stand in a circle roughly 3 to 4 paces away from the middle.

Say this to open

Gather in a circle facing inward. I will stand in the middle with this soft ball. I will toss the ball to someone and say either 'Push' or 'Catch'. Your job is to do the exact opposite. If I say 'Catch', you must bat or push it away with your hands. If I say 'Push', you must catch it. If you perform the action I called, or drop a ball when you were supposed to catch it, you step back out of the circle.

How to run it

1. Demonstrate the rule 2 minutes

   Explain the opposite response rule. Run two slow demonstration tosses with volunteers to make sure everyone sees both conditions: throw with call 'Catch' means push away; throw with call 'Push' means catch and toss back.

2. Run round one 4 minutes

   Facilitator throws the ball to various players in random order, shouting 'Push' or 'Catch' at release. If a receiver matches the command, drops an attempted catch, or misses pushing away, they step back one pace out of the active circle. The receiver returns the ball to the center if caught. Continue until one person remains.

3. Run lightning round 3 minutes

   Bring everyone back into the circle for a second round. Increase throwing speed and shorten the pause between turns. Play down to the final participant or until time expires.

4. Close and debrief 1 minutes

   Gather the group and ask two quick reflection questions about automatic responses. Take two or three quick volunteer responses.

Debrief questions

• What made it harder to react: the spoken word or the visual sight of the flying ball?
• What mental trick did you use to stop yourself from doing what your reflexes told you to do?

Finished output: Completion of one or two elimination rounds leaving a final standing participant.

Remote

Push Catch relies on a shared physical projectile and cannot be run natively online. Run the virtual alternative 'Opposite Gestures' instead: Facilitator calls 'Up' (hold hands high) or 'Down' (touch desk/floor). Participants must perform the opposite gesture on camera within one second. Those who mirror the call lower their camera or fold their arms until the next round.

Hybrid

Run the physical ball toss with in-person participants while a dedicated camera frames the circle. Remote participants partner up on video or play along as a separate team using the 'Opposite Gestures' virtual variant, unmuting to call cues or reacting on camera.

Access and participation choices

• Use a slow, lightweight foam ball to reduce physical impact and give more processing time.
• Participants may choose to sit in the circle and catch or push, or serve as the referee tracking eliminations instead of receiving throws.

If the session gets stuck

Throws are too wild, fast, or inaccurate for players to respond fairly.

Remind the center thrower that throws must be gentle chest-level underhand tosses directly toward the receiver.

Eliminated participants feel left out or lose interest while waiting.

Invite eliminated players to act as line judges who help call whether someone pushed or caught.

Terms used here

• Inhibition: The conscious mental effort to stop an automatic or habitual physical reflex.