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UKA Coach Building A Better Coaching Environment

Athletics 365: Section 1 - Challenges

1. Static Balance, Strong Stable Core & Postural Control Floor work (front & back Support)

Balance is important for every event, every movement and in every sport. If you are not in balance when performing a movement you will not be able to perform this movement as efficiently as possible.

It is assumed that, where appropriate, all challenges are completed in both directions and using both hands and feet. All positions should be held for 10-15 seconds. Athletes should always maintain good posture and core positioning for each challenge.

Athletes should work through all the challenges to complete this section.

Red

                 

Stage 1 Red Challenges

1a) Hold a mini front support position on hands and knees.

1b) Hold a mini front support position and lift one hand/knee off the floor.

1c) On hands and knees, reach across the body and point to ceiling with one hand and then the other hand.

Yellow

Stage 2 Yellow Challenges

1a) Hold a mini front support position and lift one hand/knee off the floor with eyes closed.

1b) Hold a mini front support position. Place a cone on the back with one hand, and remove it with the other (close eyes to increase challenge).

1c) Hold a mini back support position with stomach facing upwards and knees bent.

Green

 

Stage 3 Green Challenges

1a) Hold a mini back support position. Place a cone on the stomach with one hand, and remove it with the other (close eyes to increase challenge).

1b) Hold a full front support position (hands in line, flat back and straight legs).

1c) In a full front support position, lift one arm and point to the ceiling. Repeat with the other arm.

Purple

Stage 4 Purple Challenges

1a) Hold a full back support position, with stomach facing upwards and legs straight.

1b) Hold a full front support position. Place a cone on the back with one hand, and remove it with the other (close eyes to increase challenge).

1c) In a full front support position, transfer a tennis ball on and off the back using different hands (close eyes to increase challenge).

Blue

Stage 5 Blue Challenges

1a) In a full back support position, transfer a cone on and off the stomach from one side to the other (close eyes to increase challenge).

1b) In a full back support position, transfer a tennis ball on and off the stomach from one side to the other (close eyes to increase challenge).

1c) Starting in a full front support position, lift one arm up and rotate fluently until it returns to the starting position. Continue rotating with fluency.

Black 

Stage 6 Black Challenges

1a) Hold a front support position with only one foot in contact with the floor. Transfer a cone on and off the back using different hands (close eyes to increase challenge).

1b) Hold a full front support position with only one foot in contact with the floor. Transfer a tennis ball on and off the back using different hands (close eyes to increase challenge).

1c) Hold a full back support position with only one foot in contact with the floor. Transfer a cone on and off the stomach using different hands (close eyes to increase challenge).

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