411
411 combines one high self toss with two quick hand-to-hand passes, training the height contrast and fast exchanges of mixed-height patterns.
Throw sequence
In 411, the challenge is switching between one high arc and two quick passes, not the throws themselves. The high ball must leave enough time to move the other ball directly between your hands, without an extra arc or delay. Make both quick passes without pausing: as soon as one hand catches the ball, send it back. If a pass forms an arc, the ball will not be ready for the next high throw. Practice a high throw and two passes separately, stopping after a clean catch. Watch the rhythm of your hands beneath the high ball: both exchanges should be equally short and decisive. When you can do this without chasing the ball sideways, connect the sequences smoothly and keep the same tempo contrast each time your hands alternate.