Take a water bottle about 1/2 to 2 litter according to your size and move it around your body shifting hands and grips. Move to moving the bottle overhead and in an X over your body from the back and up and over the head and down and after you relax start to throw the bottle and catch it. Work so there is less impact when you touch the bottle and when you can blend with its movement and redirect it work to catch it on a specific end. Do this with throws overhead and from behind you to the front and note if you can relax your arms and hands and work better on hitting from this.

Relax the face and eyes for this. Remember practice is till you die and maybe even after.