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UKA Coach Building A Better Coaching Environment

Athletics 365: Section 4 - Challenges

4. Developing Strong Stable Base of Support - On line with weight on balls of feet only, then on a low beam

An athlete’s base of support is whatever they are balancing on, such as their feet when standing or running. Developing a strong stable base of support will allow athletes to move more efficiently with greater balance and control.

It is assumed that all challenges are completed, where appropriate, in both a side to side and front to back stance. Athletes should always maintain good posture and core positioning for each challenge. All challenges should be completed with weight on the ball of the feet.

Red

 

Stage 1 Red Challenges

4a) Stand on a line with feet shoulder width apart, in a side to side stance, with weight on the balls of the feet and hold balance for 10 secs.

4b) Stand on a line with feet shoulder width apart, in a front to back stance, with weight on the balls of the feet and hold balance for 10 secs.

4c) As Red 4a and 4b, but with eyes closed.

Yellow

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Stage 2 Yellow Challenges

4a) Stand on a low beam with feet shoulder width apart, in a side to side stance, with weight on the balls of the feet and hold balance for 10 secs.

4b) Stand on a low beam with feet shoulder width apart, in a front to back stance with weight on the balls of the feet and hold balance for 10 secs.

4c) As Yellow 4a and 4b, but with eyes closed.

Green

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Stage 3 Green Challenges

4a) Stand on a line, and then a low beam, and maintain balance while receiving a small force from various angles.

4b) Stand on a line, and then a low beam, maintain balance and pick up alternate feet 5 times.

4c) Stand on a line, and then a low beam, maintain balance and raise alternate knees 5 times.

Purple

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Stage 4 Purple Challenges

4a) Stand on a line, and then a low beam, maintain balance, catch a ball at chest height and throw it back to a partner .

4b) Stand on a line, and then a low beam, maintain balance, lift alternate knees and touch knee to opposite elbow 5 times.

4c) Strike ball back with racket to feeder.

4d) As Purple 4c with cross body (contra - lateral) strike.

Blue

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Stage 5 Blue Challenges

4a) Stand on a line, and then a low beam, maintain balance and catch a ball at knee height and above the head.

4b) As Blue 4a, with more distal feeds (away from the body) and introducing a smaller ball.

4c) Stand on a line, and then a low beam, maintain balance, and throw and catch two balls alternately, using both right and left hands.

Black

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Stage 6 Black Challenges

4a) Stand on a line and then a low beam, maintain balance, and throw and catch a tennis ball across the body using both right and left hands.

4b) Stand on a line, and then a low beam, maintain balance and throw and catch two balls alternately, catching across the body using both right and left hands.

4c) Stand on a line, and then a low beam, maintain balance and volley a large ball back to a partner with both right and left feet. 

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