Balance & Coordination Videos

Tyre balance 1

Lay out tyres in a playing area.
Players simply walk,jog or run from one tyre to another.
They must however stand on each tyre with both feet stationary for 1 second before moving on to the next.

Adaptation/Progression:

How many tyres can they stand on in 30 sec.
Space tyres further apart to work on fitness.

 

Tyre jump and stick

Lay out tyres in the playing area.
Players walk,jog or run from one tyre to another.
They must stand on each tyre with both feet stationary for 1 sec then “stick” their landing for 1 sec

Adaptation/Progression:

How many tyres can they stand on in 30 sec.
Space tyres further apart to work on fitness.

 

Tyre balance + hurl ready 1) Stand on/off 2) Stick the landing

Lay out tyres in the playing area.
Players walk,jog or run from one tyre to another with the hurl in ready position.
They must A) stand on each tyre with both feet stationary for 1 sec before moving on to the next.
B) stand on each tyre with both feet stationary for 1 sec then “stick” their landing for 1 sec

Adaptation/Progression:

How many tyres can they stand on in 30 sec.
Space tyres further apart to work on fitness.

 

Tyre jump and single leg stick

Lay out tyres in the playing area.
Players walk,jog or run from one tyre to another.
They must stand on each tyre with both feet stationary for 1 sec then perform a single leg “stick” on landing for 1 sec.
It is very important that they practice landing on both left and right legs in this exercise

Adaptation/Progression:

How many tyres can they stand on in 30 sec.
Space tyres further apart to work on fitness

 

Walking Hurl Balance (walk the plank!)

Players place their hurl on the ground in front of them with bas nearest to their feet.
They then “walk the plank” out and back again.
This can be repeated as many times as needed to improve their balance.

Additional Coaching Tips:

Posture should be upright while keeping head up as much as possible.

Adaptation/Progression:

Players stand on one foot for last man standing starting on the bas moving to the handle to add more difficulty

 

Walking Rope Balance

Simply instruct the players to walk forwards and backwards along the rope whilst trying to keep the middle of foot on rope as much as possible. Posture should be upright while keeping head up as much as possible. After 6 steps in each direction criss-cross feet 6 times either side of the rope and come back to standing position atop the rope. Repeat walking backwards.

Additional Coaching Tips:
Lines of pitch can be used in absence of ropes.Lay out a standard rope or sliotar rope.

Adaptation/Progression:

Have relay races with/without hurl or football.

 

Walking Rope Balance with criss-cross

Simply instruct the players to walk forwards and backwards along the rope whilst trying to keep the middle of foot on rope as much as possible. Posture should be upright while keeping head up as much as possible. After 6 steps in each direction criss-cross feet 6 times either side of the rope and come back to standing position atop the rope. Repeat walking backwards.

Additional Coaching Tips:
Lines of pitch can be used in absence of ropes.

 

Walking Rope Balance with ball bounce

Simply instruct the players to walk forwards and backwards along the rope whilst trying to keep the middle of foot on rope as much as possible. Posture should be upright while keeping head up as much as possible. Ball can be bounced with 2 hands but ensure side that ball is bounced alternate sides each time (i.e. first on right hand side, then on left hand side).

Additional Coaching Tips:
Lines of pitch can be used in absence of ropes.

Adaptation/Progression:

Bounce with one hand instead of two but alternate each time. Use two balls (one in each hand) to make more difficult again.

 

Walking Rope Balance with ball bounce alternate hands

Simply instruct the players to walk forwards and backwards along the rope whilst trying to keep the middle of foot on rope as much as possible. Posture should be upright while keeping head up as much as possible. Ball is bounced using one hand only and alternate each time if possible (i.e. first on right hand side, then on left hand side). Players perform criss-cross with feet either side of the rope at start and end of each go.

Additional Coaching Tips:
Lines of pitch can be used in absence of ropes.

Adaptation/Progression:
Use two balls, one in each hand to progress

 

Walking Rope Balance with beanbag balance and criss cross

Players start on rope balancing beanbag on hurl. Simply instruct the players to walk forwards and backwards along the rope whilst trying to keep the middle of foot on rope as much as possible. Posture should be upright while keeping head up as much as possible. At end of forward and backward movements player performs criss-cross of feet either side of rope while still balancing beanbag on hurl.

Additional Coaching Tips:
Lines of pitch can be used in absence of ropes.

Adaptation/Progression:

Beanbag can be flicked into hand an then placed back on hurl as player moves backwards and forwards along the rope.

 

Walking Rope Balance with Sliotar balance & solo on hurl

Players start on rope balancing sliotar on hurl. Simply instruct the players to walk forwards and backwards along the rope whilst trying to keep the middle of foot on rope as much as possible. Posture should be upright while keeping head up as much as possible. At end of forward and backward movements player performs 3 solos on hurl with the sliotar.

Additional Coaching Tips:
Lines of pitch can be used in absence of ropes.

Adaptation/Progression:

Sliotar can be flicked into hand an then placed back on hurl as player moves backwards and forwards along the rope.

 

Beam Balance

Using a 4″ x 2″ piece of wood the players are simply walking along the plank with arms outstretched to the side.
Be sure they are comfortable with the technique before asking them to do relay races etc…

Players can do this forwards and backwards depending on their ability.

 

Beam balance + Hurl with lock grip and ready position

Using a 4″ x 2″ piece of wood the players are simply walking along the plank.
1st carrying their hurl with a lock grip for a few repetitions and then in ready position.
It is vital that the grip is correct. Make sure the players have their “pencil hand” beside the knuckle of the hurl.
When they are comfortable with the technique they could move onto relay races etc…

Progression:

Players can perform this balance task with the hurl held in ready position directly over the head.
To make more difficult instruct players to walk along beam with eyes closed.

 

Beam Balance Walk and Bounce Ball

Place narrow beam of wood on ground and have a few players start at one end. Simply instruct the players to walk forwards whilst holding ball. On each step they bounce the ball with both hands on either side of the beam.while trying to keep the middle of foot on beam as much as possible. Posture should be upright while keeping head up as much as possible.

Additional Coaching Tips:
Be sure they are comfortable with the technique before asking them to do relay races etc…

Adaptation/Progression:

Single handed bounce alternating left and right
They can go forwards and backwards depending on their ability.

 

Skipping with Rope

Each player has a rope and starts with it behind. Simply instruct players to do a skipping motion one jump at a time.

Adaptation/Progression:

Advance by instructing players to skip continuously. If they are able skip on only one leg and advance further by telling players to close their eyes.

 

Piggy in the Middle on 1 leg

Players in groups of 3.
One person is allocated as the ‘Piggy’ and must stay within a designated area.
Other 2 players are on either side.
Standard rules of the game apply accept players on outside must hop on one leg throughout.
Piggy can move freely inside the area and if the ‘piggy’ gets the ball, the person who lost possession replaces him in the middle

Additional Coaching Tips:
If the ‘Piggy’ is in middle for extended period of time instruct the outside players that they may only throw/hand pass using their weak side.

 

Piggy in Middle with overhead throw

Players in groups of 3.
One person is allocated as the ‘Piggy’ and must stay within a designated area.
Other 2 players are on either side.
Standard rules of the game apply except players on outside must face away from partner and throw the ball overhead.
If the ‘piggy’ gets the ball,the person who lost possession replaces him in the middle.

Additional Coaching Tips:
Encourage players to squat down with ball between legs and fully extend arms overhead when throwing.

Adaptation/Progression:

Make area in between the outside players wider to make harder.

 

Mirror Partner Balance

Players in pairs and stand facing each other.
Assign one player as the ‘Leader’ and the other as the ‘Shadow’.
Shadow must simply mimic all movements that the Leader does.
Encourage players to be innovative and do things that they don’t think their partner will be able to do.

Adaptation/Progression:

Progress by having players incorporate the ball as well…either having a ball each and performing same tasks or by continuously passing the ball back and froth.

 

Single Leg Deadlift on Hurl

Players place hurl on ground in front of them.
Each player stands on the bas of their hurl on one foot.
Players must lean forward (bending from hips) and touch top of hurl with opposite hand to standing leg whilst maintaining a stable core and keeping body in line as much as possible.
Non-standing leg is pointing out straight behind body for balance.

 

T Balance (Aeroplane) on grass

Players stretch their arms out to the side for balance.
Whilst maintaining a stable core,keep the body in line as much as possible, bring one leg up towards chest while other foot remains on the ground and then lean forward to as close to parallel with the ground as possible pushing non-standing leg straight backwards behind body.

 

T Balance (Aeroplane) on hurl

Players place hurl on ground in front of them.
Player stands on the bas of the hurl.
Players stretch their arms out to the side for balance.
Whilst maintaining a stable core,keep body in line as much as possible,then bring one leg up towards chest while other foot remains on the ground.
Lean forward to as close to parallel with the ground as possible pushing non-standing leg back behind body.

Adaptation/Progression:

Progress by first allowing players to stand on the boss (widest part of hurl) and gradually move towards narrower part of hurl as they get more proficient at balancing in the position.

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