Institute for Food, Nutrition and Well-being

Skill Related Fitness Intervention Warm-up (See warm-up sheet) ↓ Training (See lessons sheets) ↓ Stretches (See lessons sheets) Monday

Tuesday

Wednesday

Tuesday

Friday

Week 1

Lesson 1 & 2

Lesson 3 & 4

Lesson 5 & 6

Lesson 7

Lesson 1 & 2

Week 2

Lesson 3 & 4

Lesson 5 & 6

Lesson 7

Lesson 1 & 2

Lesson 3 & 4

Week 3

Lesson 5 & 6

Lesson 7

Lesson 1 & 2

Lesson 3 & 4

Lesson 5 & 6

Week 4

Lesson 7

Lesson 1 & 2

Lesson 3 & 4

Lesson 5 & 6

Lesson 1 & 2

Importance of Sport Vision

The sportsvision programme will enable sports people to perform and achieve their maximum potential. Just as exercise and practice increase strength and speed, visual performance might also be improved to achieve maximum results.

Warm-up Routine

(60 seconds for each activity)

Jog on the spot

Touching Toes

Squats

Plank

Stretches

(Hold each stretch for 20 seconds)

Triceps

Shoulders

Side Crunch

Back

Leg 1

Leg 2

Lesson 1 and 2 Lesson: Visual Skills – Ball Skills Lesson no: 1 and 2 Time: 35min 1) Simultaneous Ball Throw Technical Pointers

• Bent knees, feet ± shoulder width apart • Soft hands; bring balls toward body Explanation / training of skill:

• 1 min right hand to left hand, left hand to right hand • 1 min crossover • 1 min both balls out of hand Illustration of skill

Benefits:

• Improves peripheral vision, concentration and ball handling

Lesson 1 and 2 2) Crucifix Ball Drop Technical Pointers

• •

Bent knees, feet ± shoulder width apart and hands on knees When ball falls, move foot below the ball, hands will follow – do not lunge at the ball without moving the feet

Explanation / training of skill:

• •

When ball drops, move foot quickly under ball, and hand will follow – do not lunge at ball without moving feet 20 throws either hand

Illustration of skill:

Benefits:

•

Improves peripheral vision, improves foot speed

Time allowed Lesson 1 and 2

Warm up: 10min Explanation of skill: 10min Game: 15min Total: 35min

Lesson 3 and 4 Lesson: Lesson no: Time:

Visual Skills – Ball Skills 3 and 4 35min

3) Crucifix Ball Drop – Advanced Modification Technical Pointers

• •

Bent knees, feet ± shoulder width apart and hands on knees Soft hands; bring balls toward body

Explanation / training of skill:

• •

Catch ball with wrist supinated When ball drops, drop

Illustration of skill

Benefits:

• •

Improves peripheral vision, concentration and ball handling Improves foot speed

Lesson 3 and 4 4) Lateral Shuffle and Ball Catch Technical Pointers

• • • •

Shuffle side to side between the cones, touch the ground at each cone. Look forward, so back is straight Bend knees to go down or to catch ball Once ball is caught, continue shuffling side to side

Explanation / training of skill:

• • •

Subject shuffles side to side between cones Coach throws ball to subject at any time Ball thrown back to coach and subject keeps shuffling

Modification

• •

Subject shuffles side to side with back to coach. Coach calls turn when he throws the ball

Benefits:

• Improves eye-brain-body co-ordination and concentration • Improves anaerobic fitness Time allowed Lesson 3 and 4

Warm up: 10min Explanation of skill: 10min Game: 15min Total: 35min

Lesson 5 and 6 Lesson: Lesson no: Time:

Visual Skills – Ball Skills 5 and 6 35min

5) 2 vs 1 Technical Pointers

• •

Bent knees, legs shoulder width apart Soft hands

Explanation / training of skill:

• • • •

Coaches throw balls to the subject One coach throws a ball to the subject to catch As he catches and throws back to the coach, the other coach throws a ball for the subject to catch Sequence continues for 30 seconds

Illustration of skill

Benefits:

• • •

Improves concentration and co-ordination Improved movement skills and turning ability Improved anaerobic endurance

Lesson 5 and 6 6) 3 vs 1 Technical Pointers

• •

Keep head up and watch ball Turn as quickly as possible – bend knees prior to turn

Explanation / training of skill:

• • • •

Subject runs to catch ball thrown by coach and throws to keeper (K) standing between the two coaches Other coach throws the ball and subject turns to run and catch Sequence continues for 30 seconds

Benefits:

• • •

Improves concentration and co-ordination Improved movement skills and turning ability Improved anaerobic endurance Time allowed Lesson 5 and 6

Warm up: 10min Explanation of skill: 10min Game: 15min Total: 35min

Lesson 7 Lesson: Lesson no: Time:

7) Modified box drill Technical Pointers

• •

Keep head up and knees bent Soft hands and feet

Visual Skills – Ball Skills 7 35min

Explanation / training of skill:

• • • •

Subject stands in a square of 4 cones The coach throws the ball anywhere in the box for the subject to catch or field Ball is returned to the coach, who throws it elsewhere in the square Sequence continues for 30 seconds

Benefits:

• • •

Improves concentration and co-ordination Improved movement skills and turning ability Improved anaerobic endurance Time allowed Lesson 7

Warm up: 10min Explanation of skill: 10min Game: 15min Total: 35min