BOX RUN MARKER CONE DRILLS

Transcription

1 1 BOX RUN Box drills are an excellent activity to improve agility and body control. Lay out the cones as per image. Line up group behind the start cone. Groups of 6-8 are ideal for each box pattern. General instruction is to sprint around the cones. Note: There are many physical skill variables to utilise that will ensure each sprint is challenging and different. Select from the below movement patterns to develop fundamental movement patterns and direction change skills. Change the running instruction for each and every sprint. Options: Sprint around the cones anti clockwise in the direction shown by the arrows. Sprint around the cones clockwise in the opposite direction. Add forwards, backwards or lateral running commands to challenge runners recall and body control abilities. Some options: - Sprint forward to the first cone, lateral to the next cone, forwards to the next cone, lateral to the next cone and backwards to finish. - Sprint forward to the far cone, lateral, backwards, lateral, backwards. - Sprint lateral to the first cone, forward, lateral, backwards, lateral. - Sprint lateral to the second cone, forward, lateral, backwards, lateral. The next person in line takes off when the person in front runs past the start finish line. Set up relay races to add competition and intensity.

2 2 STAR CHALLENGE 1 Star Challenge 1 targets forward and lateral movement skills. This cone set up is extremely flexible and can be used for many short space explosive acceleration and agility activities. Set up 5 cones 4-5m apart as shown. Line the group up 2m behind the start cone. 6-8 in each group. Number the cones 1, 2, 3 from left to right and the top cone number 4. Before you start ensure participants are aware of the cone number sequence. Set a running pattern by selecting a sequence of numbers to run to. Give the sequence as verbal instruction. Runners must recall the number sequence and sprint to each cone in the correct order. Limit the number of cones passed to 4-5. Activity 1 (shown): sprint to 1, to 3 and back to the finish. This is a 1, 3, finish command. Running options may include: Forward run all the way. Forward to 1, lateral run to 3, backwards run to the finish. Other direction examples: 3, 1, finish. 3, 4, 1 finish. 1, 4, 3 finish. The next person in line takes off when the person in front runs past the start finish line and tags next in line. Set up relay races to add competition and intensity.

3 3 STAR CHALLENGE 2 Star Challenge 2 targets rapid speed, agility and teamwork. This cone set up is extremely flexible and can be used for many short space explosive acceleration and agility activities. Set up 5 cones 4-5m apart as shown. Line the group up 2m behind the start cone. 6-8 in each group. Number the cones 1, 2, 3 from left to right and the top cone number 4. Before you start ensure participants are aware of the cone number sequence. Set a running pattern by selecting a sequence of numbers to run to. Give the sequence as verbal instruction. Runners must recall the number sequence and sprint to each cone in the correct order. Aim for a 6-10 cone sequence for any one sprint. Activity 1 (shown): 2, 3, 4, 2, 1 finish. Sprinting forwards all the way using agility and sharp direction change at each cone. Vary the direction change skill for each running sequence to develop well rounded balance. Options include: Running around every cone. Touching each cone passed with right or left hand. Jumping at each cone. Left or right foot used to pivot at each cone. Other sprint sequence examples: 2, 1, 4, 1, 4, 3 finish. 3, 4, 2, 4, 1, 3, 4 finish. The next runner takes off when the person in front runs past the start finish line. Set up relay races to add competition and intensity.

4 4 STAR CHALLENGE 3 Star Challenge 3 targets acceleration, stopping and backward running This cone set up is extremely flexible and can be used for many short space explosive acceleration and agility activities. Set up 5 cones 4-5m apart as shown. Line the group up 2m behind the start cone. 6-8 in each group. Number the cones 1, 2, 3 from left to right and the top cone number 4. Before you start ensure participants are aware of the cone number sequence. Set a running pattern by selecting a sequence of numbers to run to. Give the sequence as verbal instruction. Runners must recall the number sequence or have team mates help them by telling them which cone to sprint to next. Aim for a 2-5 cone sequence for any one sprint. Only forward and backward running is allowed. Always run forward to cone 1, 2, 3 or 4 and always running backwards to the finish. Activity 1 (shown): 1, finish, 2 finish, 3 finish. Use hand and feet commands as variation and challenge options. i.e: Right or left hand cone touch. Right or left foot used to stop at the cone in front and push back to start the backward run to home. Other direction examples: 3, finish, 1 finish. Short option. 2, finish, 1 finish, 3 finish, 1, finish, 2 finish. Longer option. The next runner takes off when the person in front runs past the start finish line and tags the next in line. Set up relay races to add competition and intensity.

5 5 RECALL RUNS ACTIVITY 1 ACTIVITY 2 Recall runs challenge direction change balance, body control and recall. Lay out the cones as per image. Add more cones as required to increase the running area to suit the size of the class. Line up half the class along the middle cones (2) with left shoulder facing outside line (3). The rest of the class stand outside the cones. Instruct participants that the centre line of cones is number 2, left line number 3 and right line number 1. Use the line numbers to set a running circuit between the cones. Participants stand ready at the start waiting for the number sequence command. Once given pause for a few seconds to give them time to plot their direction before blowing the whistle to start. Activity 1: Follow direction arrows as seen in the image. This is a 3, 1, 3 command. Activity 2: Follow direction arrows as seen in the image. This is a 3, 2, 3, 1 command. Change the numbers and corresponding running pattern for each and every sprint. Vary the foot used to turn off when changing direction with. Participants will tend to turn on their dominant side so it is important to balance turning ability. Designating a turning side also adds to the recall difficulty. Options: Turning off the left foot. Turning off the right foot. Specific foot for specific number. e.g. 1 left foot, 2 right foot, and 3 left foot. Maximal running effort. Stay low when changing direction.

6 6 AGILITY RUN This is a basic agility run lay out using cones to set a running pattern that combines acceleration with agility. Lay out the cones as per image. Line up behind the start cone. General instruction is to sprint through the cones in the direction shown by the arrows. Note: there are many physical skill variables to utilise that will ensure each sprint is challenging and different. Select from the below movement patterns to keep the running fun and well rounded. Change the running instruction for each and every sprint through. Change direction using a sharp sidestep just before the cone. Run around the cones with a swerve. Run around each cone completing a circle before running to the next cone. Touch each cone with both hands. Touch each cone with right hand. Touch each cone with left hand. The next person in line takes off when the person in front reaches the second cone. Walk back to start once completed. Adjust angles, number of cones and distances to design varied running patterns. Set up relay races to add competition and intensity.

7 7 ZIG ZAG RUNS ACTIVITY 1 ACTIVITY 4 This zig zag formation targets lateral movement, forward backward balance and sharp agility. Lay out the cones as per top image. Line up behind the start cone in groups of 6-8. Activity 1: Sprint around the cones in a zig zag pattern. Focus on a sharp direction change. Use varied movement skills when passing the cones. i.e: Touch the cones with right or left hand. Run around the cones with a swerve. Activity 2: Sprint forward to the first cone and backwards to the second. Repeat this forward and backward run until reaching the end. Note: Maintain forward lean. Drive the arms when coming forward. Vary between touching the cones and swerving around the cones when changing direction. Activity 3: Slide sideways through the sequence of cones focusing on lateral movement. Note: Make sure the feet do not cross and a sideon position is maintained. Feet are ideally shoulder width apart. Vary between touching the cones and swerving around the cones when changing direction. Activity 4: Change distances, number of cones and running angles to further challenge movement abilities. See bottom image as an example pattern. The next runner takes off when the person in front runs past the first cone for all drills.

8 8 Y CHALLENGE This Y challenge formation combines acceleration, direction change and decision making. Lay out the cones as per image. Number far cones 1, 2 and 3 from left to right. Before you start ensure students are aware of the cone number and sequence. Line up behind the start cone. All activities start with a straight line sprint to the second cone. Upon reaching the cone there are 3 direction options available: Turn left to 1 Turn right to 3 Run straight ahead to 2 The running direction is set by the coach at the start of the activity. Vary direction change options between swerving around the second cone and side stepping before it. For greater reactive decision-making call the colour or number command AFTER the runner has started sprinting towards the second cone. Give each runner a different command for greater mental challenge and decision making. The next runner takes off when the person in front runs past the second cone.