忘了从哪摘抄的，回头补上。

There are three exercises which are good to do, all on the 3-rod.  

1) INTERCEPTION: Try _very_ lightly tapping the front of the ball (with the back of your toe), then as the ball rolls back, tapping the back of the ball (with the front of your toe). Continue to gently tap the ball back and forth; this back-and-forth distance will be less than an inch-- the skill being learned here is to rapidly lift the man and swing it around to the other side of the ball to prevent it from rolling away. You will find the shape of the motion to be a series of "C" shapes around the ball.  

2) PINNING: In the second exercise again begin by tapping one side (front or back) of the ball, but this time let it roll further. Move in the same "C" shape as if to intercept it, but leave your toe lifted in the air. When the ball rolls under your man's toe, bring it down forcefully on the _top_ surface of the ball to "pin" it to the playing field, resulting in a sudden stop. Practice both versions (i.e. tap back of ball then front-pin; tap front of ball then back-pin). This develops the reflex to suddenly and confidently "catch" a ball which is too difficult to intercept by method 1). For example, this "pin" catch is very useful for a ball which is rolling away at high speed.  

3) BALL MOVEMENT: The third exercise is to pass the ball from one man on the 3-rod to another, steady the ball, and again pass it to the next man on the rod. Continue passing among all three men on the rod. The skill here is maneuvering the ball wherever you wish it to be along your rod. Also try bringing the ball to a stop at various points along the rod. You will find that the skills learned in 1) and 2) are very useful to prevent the ball from rolling away out of reach-- try and develop a feel for when it is better to use 1) vs. 2) to retrieve a ball about to roll away from you. These skills of interception, pinning, and ball-movement are applicable to all rods of a foosball table.