When the refree is undecided and there is a toss up between two players. Basically the ball is tossed in the air between two players and the first person to grab it owns it.
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It is good to be speedy when you are a shooter, because if your team suddenly gets the ball off the other team, you will need to sprint into the goal circle so someone can pass to you.
It is also good to be speedy and agile in the goal circle, so that you can duck around players and get in front of your defenders.
Being speedy as a shooter will also help you to quickly jump forward and catch a rebound.
In the goal circle there are lots of quick speedy passes or bounce passes, and so you always need to be on your toes and ready to jump in front and call for the ball.
When the refree is undecided and there is a toss up between two players. Basically the ball is tossed in the air between two players and the first person to grab it owns it.