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