SHADOWBALL TEAM PASS BOOSTER PROGRAMME

Transcription

1 A TEAM PASS BOOSTER PROGRAMME Download the free ShadowBall Pass Booster Program for your mobile from for Android or Iphone, see instructions inside on page 4 Unique user code No duplication of any part of this document is permitted. 1235_Shadowball_Programme_01_V2.indd 1

2 2A Table of Contents HOW TO IMPLEMENT THE PASS BOOSTER PROGRAMME Introduction Equipment Guide Using the ShadowBall Team builder app How to use a ShadowBall Setting up a Training Zone How to use the ShadowBall Pass Booster Programme Bonus material. Keys to unlocking confidence amongst your players DAY 1 CHALLENGE DAY ShadowBall 1-Minute Pass and Catch Challenge ShadowBall Spin and Catch Challenge ShadowBall Kick Backs Challenge ShadowBall Max Out Passing Distance Challenge DAY 2 SPIN PASSING ShadowBall 1 Hand Spinning push pass on the knees ShadowBall 1 Hand Spinning push pass standing ShadowBall Hit The Target running spinning pass ShadowBall Switch Back spinning pass DAY 3 FLAT PASSING ShadowBall 1 Hand Flat push pass on the knees ShadowBall 1 Hand Flat push pass standing ShadowBall Hit The Target flat pass ShadowBall Switch Back flat pass _Shadowball_Programme_01_V2.indd 2

3 A3 INTRODUCING TRAINING What is the ShadowBall? The ShadowBall is a unique rugby training ball designed to rebound off any wall and come spiralling right back to the passer. This amazing innovation in pass-and-receive technique training is endorsed by The Centre for Human Performance Sciences at Stellenbosch University, The Golden Lions, the Deaf Bok Team as well as several of the Top 100 Schools. The ShadowBall is also a regular training tool of Golden Lions wing Selom Gavor, ex-springbok 7 s captain and SuperSport commentator Gcobani Bobo, Irish Player of the Year CJ Stander and Wallabies scrum-half Nick Phipps. ShadowBalls are avaiiable in Size 4 for juniors, Size 5 Pro for ages 13 + and ShadowBall + Pro Advancer a weighted ball for those who need the extra edge. Visit for more info and to buy ShadowBalls and skills accessories. What are the benefits for coaches and players? Players can train on their own all they need is the ShadowBall and a wall surface to bounce it off Improves passing technique Improves passing accuracy Allows multiple pass-and-receive repetitions in a very short time Improves accuracy of hookers line-out throw Keeps passing skills fresh during off-season 1235_Shadowball_Programme_01_V2.indd 3

4 A4 Equipment guide The ShadowBall Pass Booster Programme pack you have received includes the following items. Make sure you have all of these items so you can complete the programme in good time. 1 large ball carry bag 22 ShadowBalls 1 Coach s Pass Booster Programme Manual 3 roles of target tape 22 agility cones Bonus Material Keys to Unlocking Confidence amongst your Players USING THE TEAMBUILDR APP You have been supplied a unique access code for the SHadowBall Team Buildr APP. This gives you access to videos of each of the drills in the Pass Booster Programme. You should watch these drills regularly in order to execute the programme correctly. To download the ShadowBall Team Buildr app: 1. Visit on the web 2. Select Sign Up then select I m an athlete (program videos for coaches and players are loaded here under the athlete section) 3. Enter the unique user code that has been given to you or shadowballacademy@shadowball.co.za to get a code 4. Find your customizeable program already installed for you 5. Follow the instructions on the website to download the tablet and mobile phone app How to use a ShadowBall Players use the ShadowBall by passing the ball against the wall so that the flat side of the ball hits the wall and the ShadowBall bounces back to the passer. The ShadowBall enables any player to now practice solo passing and catching anytime and anywhere. You will learn specific drills designed to improve passing and catching accuracy later in this programme, however, you can find more drills and information at _Shadowball_Programme_01_V2.indd 4

5 A5 SETTING UP A TRAINING ZONE To use the ShadowBall you will need a solid concrete or brick wall to pass the ball against. On your wall you will need to set up targets using your target tape. The targets are important to use when practicing passing and catching to ensure accuracy. Should you not have a suitable wall to use, visit for mobile walls offered to schools which are perfect for setting up a zone on the field. (Watch the video on the teambuildr APP) How to use the Pass Booster ProgramMe The ShadowBall Pass Booster Programme is designed to take 10 minutes for a team of 22 players. In the 10 minutes your team should be able to complete up to 300 passes and catches per player. Obviously if you have more players, or less balls, the programme will take longer to complete. In the pages that follow you will find step-by-step instructions to complete the drills in each day of the programme. The full programme should be completed by the entire team a minimum of 3 times per week.for best results, train for 10 minutes per day, 5 days a week. Results have shown that when used correctly, the ShadowBall Pass Booster programme can increase a players passing and catching abilities by 266% in 4 weeks. If you don t believe that such an increase can be achieved in such a short space of time, hear from Selom Gavor from the Golden Lions about how ShadowBall and the Pass Booster Programme have helped him up his game. (Watch the video on the teambuildr APP) Bonus Material Confidence is the key ingredient needed for players to pass and catch a ball correctly. You ve got this! For Coaches. Keys to Unlocking Confidence amongst your Players is an essential coaches guide to building confidence with your team players. A copy of this e-book is presented with each ShadowBall Pass Booster Programme to assist coaches to help build that confidence. 1235_Shadowball_Programme_01_V2.indd 5

6 6A DAY 1 CHALLENGE DAY Complete these challenges weekly and measure the progress. These challenges are designed to improve the key ball-handling abilities for rugby players. Players will have more speed, better hand/eye co-ordination and reaction time with ball in hand. 1 MINUTE PASS AND CATCH CHALLENGE Distance: 3m height of player Beginner: 3m Intermediate: 5m Pro: 8m Objective: Pass and catch the ball accurately as many times as you can in 1 minute. Rules: The ball must not bounce before you catch it. The ball needs to hit the target on the wall to be called accurate. You need to be at the correct distance. Your feet must remain behind the distance marker, you cannot move closer to catch or pass. Tips: Stay upright so you don t hurt your back. Keep your hands out after you ve passed to retrieve the ball more quickly. SPIN AND CATCH CHALLENGE Distance: 3m Size of target: 75cm x 75cm height of passer Beginner: 3m Intermediate: 5m Pro: 8m Objective: To pass against the wall target and spin around and catch the ball before it hits the ground, as many times as you can in 1 minute. Rules: To score a point, your pass must hit the target and you must catch the ball before it bounces. You must pass and catch the ball accurately from the recorded distance. Tips: Throwing the ball higher when you begin helps. When spinning, keeping your feet on the same spot or as close as possible together keeps you in place to receive the ball nicely. 1235_Shadowball_Programme_01_V2.indd 6

7 A7 DAY 1 CHALLENGE DAY (Continued) KICK BACKS CHALLENGE up to infinity Size of target: 75cm x 75cm height of player Objective: Kick the ball to the wall target and catch it before it bounces. Now change to your opposite foot and kick and catch again. Alternate left and right feet as many times as you can in 1 minute. Rules: The ball must not bounce before you catch it. The ball needs to hit the target on the wall to be called accurate. You need to be at the correct distance. Your feet must remain behind the distance marker, you cannot move closer to catch or kick. Tips: Kick the ball on the pointed end so the flat panel hits the wall. Try using the centre of the foot, inside of the foot or outside of the foot. MAX OUT PASSING DISTANCE CHALLENGE Distance: 3m + height of passer Beginner: 7m Intermediate: 9m Pro: 12m Objective: Pass and catch the ball accurately from as fas as you can without the ball bouncing. Start close to the wall and move further back. Rules: The ball must not bounce before you catch it. The ball needs to hit the target on the wall to be called accurate. Move further back each time you get 5 passes correct. Your feet must remain behind the distance markers set up. You can move in front of the cone to catch the ball. Tips: Pass from the base. More power comes from pulling your hands back. Run in to catch the ball (great cardio). 1235_Shadowball_Programme_01_V2.indd 7

8 8A DAY 2 SPIN PASSING Complete this routine twice weekly for best results. This progressive routine improves the key factors of SPIN passing technique. The drills are designed to teach players to create longer, faster and more accurate spin passes. 1 HAND PUSH PASS ON THE KNEES 40 X LEFT 40 X RIGHT Instructions: Starting from a kneeling position, face the wall side on. Grip the ball in one hand with a spin pass grip. Point the other hand straight to the wall. Pass the ball from the hip. Be sure to let spin eminate from the release of the ball. Extend the hand upwards to clap with the extended hand. Catch the ball again. Benefit: Passing from the knees eliminates sway from the body and arms. This helps to develop a strong pass from the hip using the arms and tricep. 1 HAND PUSH PASS 40 X LEFT 40 X RIGHT Beginner: Front on Intermediate: Side on Pro: Standing on 1 foot Instructions: Starting from a standing position, face the wall side on. Grip the ball in one hand with a spin pass grip. Point the other hand straight to the wall. Pass the ball from the hip. Be sure to let spin eminate from the release of the ball. Extend the hand upwards to clap with your extended hand. Catch the ball again. Benefit: This helps to get a strong pass going from the hip using the arm and tricep. This is a great drill for beginner players to master the correct direction of the spin pass on their weak hand. 1235_Shadowball_Programme_01_V2.indd 8

9 A9 DAY 2 SPIN PASSING (Continued ) HIT THE TARGET RUNNING 40 X LEFT 40 X RIGHT Instructions: Starting from a standing position, face the wall side on. Grip the ball normally with two hands using a spin pass grip. Pass normally to the target being mindful of technique. Run across the wall with the player behind you catching the ball. This drill can be completed with numbers of 1,2,3,4 or more. Benefit: This helps to develop an accurate pass and catch. Working as a team, this can help develop team passing and catching skills. SWITCHBACK 60 Instructions: Starting from a standing position, face the wall side on. Grip the ball in two hands with a spin pass grip for a right-handed spin pass. Pass the ball to the target. Before the ball returns alternate your feet and hands to catch from the left position. Then repeat this. Benefit: This drill will assist players to form strong left hand and right hand footwork and passing technique and increase the speed of passing decision-making. 1235_Shadowball_Programme_01_V2.indd 9

10 10 A DAY 3 FLAT PASSING Complete this routine twice weekly for best results. TIP: When passing FLAT pass style, hold the ShadowBall with the flat panel pointing upwards when you pass. This progressive routine improves the key factors of FLAT passing technique. The drills are designed to teach players to create longer, faster and more accurate FLAT passes. 1 HAND PUSH PASS ON THE KNEES 40 X LEFT 40 X RIGHT Instructions: Starting from a kneeling position, face the wall side on. Grip the ball in one hand with a flat pass grip. Pass the ball to the target. Use your other hand as a stopper. Benefit: Passing from the knees eliminates sway from the body and arms. This helps to develop a strong pass. Using one hand develops individual hand technique and better ball control. 1 HAND PUSH PASS 40 X LEFT 40 X RIGHT Intermediate: Between legs wrist flick Pro: Standing on 1 foot Instructions: Starting from a standing position, face the wall side on. Grip the ball in one hand with a flat pass grip OR stand legs apart and pass underhand through your legs OR stand legs apart and pass underhand through your legs using only your wrists to flick. Benefit: This helps to develop a strong pass, with more power from the wrist. 1235_Shadowball_Programme_01_V2.indd 10

11 A11 DAY 3 FLAT PASSING (Continued) HIT THE TARGET RUNNING 40 X LEFT 40 X RIGHT Instructions: Starting from a standing position, face the wall side on. Grip the ball normally with two hands using a flat pass grip. Pass normally to the target being mindful of technique. Run across the wall with the player behind you catching the ball. This drill can be completed with numbers of 1,2,3,4 or more. Benefit: This helps to develop an accuracte pass and catch and a better passing technique. Working as a team, this can help develop team passing and catching skills. SWITCHBACK 60 Instructions: Starting from a standing position, face the wall side on. Grip the ball in two hands with a flat pass grip for a right-handed spin pass. Pass the ball to the target. Before the ball returns alternate your feet and hands to catch from the left. Then repeat this. Benefit: This drill will assist players to form strong left hand and right hand footwork and passing technique and increase the speed of passing decision-making. 1235_Shadowball_Programme_01_V2.indd 11

12 A Download the free ShadowBall Pass Booster Program for your mobile from for Android or Iphone, see instructions inside on page 4 For any questions or assistance please contact: shadowballacademy@shadowball.co.za _Shadowball_Programme_01_V2.indd 12