Blog

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Theme

Moving and coordination

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Practise

jumping, throwing, balancing, hitting

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Notes

Group session

1h

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[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
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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
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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
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[/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/
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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

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

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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
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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
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• 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
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