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Athletics 365 section 2 Challenges

2. Static Balance, Strong Stable Core & Postural Control - seated balance

Developing a strong stable core and good posture is important for every event, every movement and in every sport. Athletes should practice sitting and moving with a good upright posture.

It is assumed that all challenges are completed, where appropriate, in both directions and with both hands. Athletes should always maintain good posture and core positioning for each challenge

Red

                 

Stage 1 Red Challenges

2a) Balance for 10 seconds with 1 foot and 1 hand touching the floor.

2b) Balance for 10 seconds with 1 foot or 1 hand touching the floor.

2c) Balance for 10 seconds with no hands or feet touching the floor with knees bent. 

Yellow

                 

Stage 2 Yellow Challenges

2a) Balance with eyes closed for 10 seconds with no hands or feet touching the floor.

2b) With both hands and feet off the floor and knees bent, pick up a cone from one side, swap hands and place it on the other side.

2c) Balance for 10 seconds with no hands or feet touching the floor ,while receiving a small force. 

Green

Stage 3 Green Challenges

2a) Balance with eyes closed for 10 seconds with no hands and no feet touching the floor, while receiving a small force.

2b) Pick up a cone from one side, bring it across the body and place it down on the other side with the same hand.

2c) As Green 2b, but with eyes closed.

Purple

Stage 4 Purple Challenges

2a) Hold a dish shape for 5 seconds (use uneven surface to increase challenge).

2b) As Yellow 2b, but with cones at an arm's length away.

2c) Complete the same task as Purple 2b, without swapping hands in the middle. (Footage Coming Soon)

Blue

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Stage 5 Blue Challenges

2a) Hold a V shape (v-sit) for 10 seconds (use uneven surface to increase challenge).

2b) With both hands and feet off the floor and knees bent, retrieve cones from in front, to both sides and from behind.

2c) As Blue 2b but with eyes closed.

Black 

Stage 6 Black Challenges

2a) Balance on an uneven surface for 10 seconds, while receiving a small force.

2b) As Blue 2b, but with eyes closed and receiving a small force.

2c) Rotate 360° (without putting feet or hands down) on the floor and then on a bench.

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