How to start Australian rules football with a handball

What you need to know

A soft Australian football

Borrow a foam or soft training ball small enough to balance on your palm. Leave a hard match ball and kicking out of this first practice.

A willing partner

Agree that the receiver will show ready hands before each handball. Keep deliveries gentle and below face height.

Clear, permitted grass

Use dry, level ground with room beyond the receiver, away from people, pets, windows and traffic. Stop if anyone enters the area.

Grippy shoes and water

Wear shoes and clothes you can move in, and bring water. Ask a future club about its own footwear and kit requirements.

An Australian football handball sends the ball from one palm with a strike from the other fist. Aim for five catches with a partner.

Set up the handball

Warm up with easy walking and arm movements. Stand about two metres apart, or closer if needed. The receiver shows ready hands. Lay the ball lengthways on your flat non-dominant palm at waist height, front tip slightly raised. Put that side’s foot forward and soften your knees.

Make a fist with your other hand, thumb outside your fingers. Strike the ball gently at its back, near the crossing seams if present. Aim between your partner’s waist and chest. Keep the ball supported until contact. Let your fist follow through gently into your open palm. Do not toss the ball or punch your supporting hand hard.

Catch, reset and count

The receiver watches the ball with hands in front, palms up and elbows in, then brings the catch towards the chest. Keep feet planted; let an awkward delivery fall rather than jumping. This is a practice catch, not a match mark.

The receiver can walk the ball back or handball towards you. Reset the gap each time. Aim for five gentle catches each, with rests. If it falls short, move closer before adding force. If it rises high, steady the supporting palm and soften the strike. Retrieve misses when the space is clear. Stop for pain or slippery footing.

Note the number caught and one change that helped. For a next step, ask an Australian football club about an adult beginner skills session, supplied kit and fees. In Australia, AFL Nines is a tackle-free competition option; ask whether a local group suits beginners. If you have no partner, soft ball or clear space, arrange a coached introduction first.