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Week 6: coordination and footwork
Week 6: coordination and footwork
Learning Objective:
Coordination of upper and lower body;
Footwork in motion while on spot and or in motion;
Body control and balance;
Ball handling control while moving the ball around;
Strengthening both legs
Exercise 1: Coordination with Ball at the Spot
Do 2-3 sets of 30-60 seconds, rest after a full set
Start from Low Parallel Stance at the Spot
Move ball around lower leg (Left an right/ inside and outside)
Move around tight (Left an right/ inside and outside)
Move ball around waist (Right to left and left to right)
Lunges left leg forward and reverse + move ball inside/outside
Lunges right leg forward and reverse + move ball inside/outside
Start from Standing at the Spot
High knee + Move ball around tight (Left and right/inside and outside)
High knees alternate + Move ball around tight (Left and right/inside and outside)
Exercise 2: Coordination with Ball and Footwork in Motion
Do 2-3 sets of 30-60 seconds, rest after a full set
Start at Spot, use 3-5 meters in length
Lunges in motion forward/backwards + move ball inside/outside
Small steps forward/backwards + move ball inside/outside
High knees in motion forward/backwards + move ball inside/outside
Start at Spot, Parallel Stance Low, use 3-5 meters in width
Move step by step left to right and right to left + move ball around waist (Left to right and right to left)
Sliding left to right and right to left + move ball around waist (Left to right and right to left)
Move step by step left to right and right to left + move ball around tight (inside/outside)
Sliding left to right and right to left + move ball around tight (inside/outside)
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