Coordination circuit for athletics test

1. Coordination circuit for athletics test by Angela Casarotto

2. Grades: age 14-15 years Fitness Goal: Muscular strength and reactivity.

3. Equipment Needed: skipping ropes, cones, basketballs, dumbbells (1 kg each), steps, mats, medicinal-balls (girls 2 kg – boys 3 kg)

4. Objectives or Skills Developed: improving coordination in some traditional athletics tests, correct execution of the exercises performed.

5. Formation of Participants: Class is divided equally among 6 stations in the circuit: Station 1: Student, shuttling between two cones, skips the rope forwards keeping knees high (like lifting drills). Station 2: Student throws the basketball overhead against the wall over the wall bars in front of him.

6. Station 3: Student, with dumbbell in hand, steps up and down changing the leading foot after every 10 repetitions.Station 4: Student, shuttling between two cones, skips the rope, sliding rightwards and leftwards alternately.Station 5: Student throws a medicinal ball underhand over a wall bar.Station 6: Grasping dumbbells, student jumps a mat, taking off and landing using both feet.

7. Playing Area: GymTime Allotted: 1 minute at each station with 10 seconds to change stations. The entire circuit is repeated twice.Variations: Student can jump on the mat if unable to jump over.Teaching Tips or Strategies:Demonstrate all the exercises before students begin the circuit Make sure all students rotate stations in the same order.

8. Station 1: The student grasps a rope and moves between two cones, parallel to the long wall of the gym. He swings the rope over his head, jogs forward over it with high hips and emphasising the sprint action.Station 2:Student stands 4-5 metres from a wall-bar, facing it and holding the ball with both hands above the head, elbows out to the sides. Feet are hip-width apart and knees are slightly bent. He extends his arms and legs and throws the ball against the wall over the wall bars in front of him.

9. Station 3: Student, grasping dumbbell, steps up with his right foot (R) first followed by his left foot (L), then steps down with L first followed by R. After 10 repetitions, he changes the leading foot, and repeats the exercise for 1 minute.Station 4:Similar to Station 1, but they skip the rope sliding rightwards and leftwards alternately. Keeping his feet together, the student swings the rope over his head in a forward motion and moves sideways. Feet must be kept together in jumping sideways movement, but apart in lateral skipping.

10. Station 5: Student stands 3-4 metres from a wall-bar, facing it and holding a medicinal-ball with both hands in front of the thighs. Feet are hip-width apart and knees are slightly bent. Keeping arms straight, he lowers his body slowly to the half-squat position, extends the body quickly and raises the ball, throwing it towards the wall over the wall-bar. When the ball rebounds, he catches it, bending his knees and keeping his arms straight. Teaching Tip - Follow through in the direction of the throw with the entire body, if necessary.

11. Station 6:Grasping a dumbbell in each hand, the student stands facing the long side of a mat, arms downwards, feet slightly apart. He takes off and lands using both feet, swinging his arms and bending his knees. After the jump, the student turns and repeats.