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mini squash

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Theme

Moving and coordination

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[one_third]

Practise

jumping, throwing, balancing, hitting

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Notes

Group session

1h

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[accordion]
[toggle title=”Warm Up – 20mins”]

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  • put some cones or rackets on the floor in a large zigzag
  • put balls on the all the cones on the left
  • split the group into two teams and stand them at opposite ends of the court
  • one at a time the player picks up the first ball from the left and puts it onto the first cone on the right
  • repeat moving up the zigzag and until all the balls have been moved from the left to the right cones
  • high-five the next person and they come back in the other direction doing the same

https://www.instagram.com/p/BjkOEyaluUD
[/box]

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  • put some cones in a row
  • dribble a ball on the floor around the cones
  • when you get to the end, hit the ball hockey-style back to the next person in the line

https://www.instagram.com/p/BQazhudg8Ud
[/box]

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  • split the group into two teams
  • randomly scatter cones around the court
  • one team has to turn the cones up (volcanos) while the other team is trying to turn the same cones upside down (lakes)
  • call ‘stop’ after 30 seconds to see who has the most volcanoes or lakes
  • repeat

https://www.instagram.com/p/BG5Kbb3MQYL
[/box]

[/toggle]
[toggle title=”Strength, Conditioning and Coordination – 20mins”]

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  • Lay two or three hurdles out in a row
  • Play follow my leader, jumping over them and walk back to the start
  • Use various jumping and landing combinations to test strength, coordination and balance – forwards / sideways, wide stance / narrow stance

https://www.instagram.com/p/BnjePdgFc0K/
[/box]

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  • In pairs
  • One person planks (or lay on the floor) while the other person jumps over them
  • The ‘plank’ then makes a bridge and the ‘jumper’ crawls underneath them
  • Swap over
  • Race to see who can complete 5 sets the quickest

https://www.instagram.com/p/BkaS15OFopN

[/box]

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  • Lay some markers out on the floor in a line far enough apart that the players have to lunge when stepping on them
  • in pairs one person holds a lunge position while the other player has to roll a ball through their partners legs
  • the player then lunges onto the next marker
  • swap over
  • progress by using smaller or larger balls
  • progress again by using a racket to try and block the ball from going though your legs

https://www.instagram.com/p/BnmbqfiH-Dw
[/box]

[/toggle]
[toggle title=”Patterns or Progressions – 20mins”]

[box title=”” border_width=”1″ border_color=”#dedede” border_style=”solid” bg_color=”#efd5d6″ align=”left”]

  • In pairs
  • One person planks (or lay on the floor) while the other person jumps over them
  • The ‘plank’ then makes a bridge and the ‘jumper’ crawls underneath them
  • Swap over
  • Race to see who can complete 5 sets the quickest

https://www.instagram.com/p/BkaS15OFopN
[/box]

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  • To encourage hitting using your arm and racket, and not moving the body or legs
  • put a cone on your head
  • coach feeds balls
  • if the cone slips off, you know there is too much movement
  • start by hitting balls while in the lunge position
  • progress to having two feet together and stepping forward when you’re ready to hit

https://www.instagram.com/p/BlQYT86F0Uq
[/box]

[box title=”” border_width=”1″ border_color=”#dedede” border_style=”solid” bg_color=”#efd5d6″ align=”left”]

  • hitting in pairs, keeping swings small
  • targets (paper, markers or court lines) help focus the aim and coordination
  • the coach moves around and reminds the players about keeping their racket up and their lunges long

https://www.instagram.com/p/BjS5ebFFKpf
[/box]

[/toggle]
[/accordion]

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