Coordination circuit for athletics test

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Coordination circuit for
athletics test

• by
• Angela Casarotto

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Grades age 14-15 years

• Fitness Goal Muscular strength
• and reactivity.

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Equipment Needed skipping ropes, cones,
basketballs, dumbbells (1 kg each),
steps, mats,
medicinal-balls (girls 2 kg
boys 3 kg)
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Objectives or Skills Developed

• improving coordination in some
• traditional athletics tests,
• correct execution of the
• exercises performed.

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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.
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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.
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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.
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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.
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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.
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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.
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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.