RUNNING - HIGH KNEE-LIFT RUN

Transcription

1 Name: ACTIVITY 1 RUNNING - HIGH KNEE-LIFT RUN HURLING / FOOTBALL FITNESS EXERCISE This exercise to develop coordination and running skills is generally suitable for players of 4-6 years Jog on the spot using an exaggerated high knee-lift Key Points Run on the balls of the feet; keep the head up and the back straight Synchronise arm and leg movement, i.e, lift the right knee and left arm simultaneously and vice versa Equipment An inventory of equipment to support ABC exercises is available in the Resources section

2 ACTIVITY 2 RUNNING - HEEL FLICKS HURLING / FOOTBALL FITNESS EXERCISE This exercise to develop running skills is generally suitable for players of 4-6 years In a stationary position hold the arms behind the back; one at a time flick the heels up to touch the bottom Introduce the arms; perform the exercise using a ladder, putting every foot in every second space. Key Points Ensure the ladder is properly laid out; reset it if necessary before each go Stand upright with the head up Synchronise arm and leg movement, i.e. lift the right knee and right arm simultaneously and vice versa Equipment An inventory of equipment to support ABC exercises is available in the Resources section

3 ACTIVITY 3 RUNNING - TEAM PURSUIT HURLING / FOOTBALL FITNESS EXERCISE This is a team relay exercise to develop running skills Mark out a square or circular circuit using cones Divide the players into teams; team members position themselves at equal distances apart around the circuit, one from team A then one from team B and so on The objective is to catch up to the player from the other team before reaching your team mate who continues the pursuit Tag to release the next player on the team or use a baton or a ball to pass on Key Points Ensure the players have enough room to perform the exercise safely Use short strides when turning and longer strides when running in a straight line Equipment An inventory of equipment to support ABC exercises is available in the Resources section

4 ACTIVITY 4 ROLL LIFT - AGILITY ROLL LIFT HURLING INTERMEDIATE DRILL This intermediate drill challenges the players to perform the Roll Lift and change direction quickly Place five cones in a cross formation; 3m between each outer cone and the centre cone The players form a line behind one of the outer cones Place a ball at each of the other cones The first player jogs to the centre cone, roll lifting and replacing the ball at the cone They continue to each outer cone in a clockwise motion, returning to the centre cone each time Once returning to the first cone, the next player repeats the drill Task - As the players develop, the coach randomly nominates the cone they must move to ACTIVITY 5 HOOK - CHASE & HOOK II HURLING INTERMEDIATE DRILL This Intermediate Drill to practice the Hook technique challenges the players to react quickly and adapt their position to perform the Hook technique Players pair off, one ball per pair Player A is positioned 2m behind Player B; both players in the Ready Position Player B throws the ball out in a random fashion, following it immediately to attempt to strike it on the ground Player A reacts to the throw and follows to hook Player B Encourage Player A to follow up the tackle

5 and gain possession by jab-lifting the ball Switch roles after each successful hook and lift Equipment - As the Players become more proficient, introduce a smaller ball like the Quick Touch hurling ball

6 ACTIVITY 6 HOOK - CHASE & HOOK I HURLING INTERMEDIATE DRILL This is an Intermediate Drill to practice the hook technique which requires the tackler to follow the striker at pace Players pair off; one ball per pair Player A is positioned 2m behind Player B, with both players in the Ready Position On a signal from the Coach, both players run towards the ball Player B attempts to strike it on the ground, while Player A attempts to hook Encourage Player A to follow up the tackle and gain possession by jab-lifting the ball Switch roles after each successful hook and lift Task - Player A must hook Player B who runs in a line to strike a number of balls placed at regular intervals Equipment - Alternatively, use a fixed ball, such as the ball and pin apparatus

7 ACTIVITY 7 BLOCKING A BALL OVERHEAD - BLOCK IN PAIRS HURLING BASIC DRILL This is a basic drill to practice the Overhead Block technique Mark out a distance 5m wide using cones Divide the players into pairs; one ball per pair Player A throws the ball underarm for Player B to block overhead Player B allows the ball to fall to the ground and strikes it back to Player A Reverse the roles after a set number of throws Task - As the players become more proficient challenge them to block the ball to catch it in the non-dominant hand ACTIVITY 8 BLOCKING A BALL OVERHEAD - BLOCK & PASS HURLING INTERMEDIATE DRILL This is an intermediate drill to practice the Overhead Block technique requires the players to turn and strike the ball to another player after blocking Mark out a distance of 1m and 5m using cones Divide the players into groups of three; one ball per group, one player at each cone Player A throws the ball underarm for Player B at the 5m marker Player B blocks the ball overhead allowing it to drop to the ground, then strikes the ball to Player C The players rotate and the drill continues

8 As the players become more proficient challenge them to block the ball to catch it in the non-dominant hand before striking the ball to the receiver

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