To give yourself a chance of catching a ball you must keep your eye on it.
Once you have it and you want to throw it, you should keep your eye on where you want it to end up.
But of course even with this advice it is not always easy to control the ball, it takes practice. And to be any good it takes many hours of practice.
But even with practice you can see the ball but not yourself so at some point you will need a coach.
Once you have a coach it take many more thousands of hours to be great.
Sports people get it, why don’t many in business?