Physical course - The square
Goal
Equipment
- 7 markers (in the picture: 3 red, 3 yellow, 1 blue)
- 1 cone
- 4 poles
Preparation
- Playing Area: 10x20 meters / 11x22 yds
- Players: 18
- Duration: 10 minutes
- Series: 2 of 4 minutes each with 2 minutes of recovery
| Summary | Secondary Objectives |
|---|---|
|
Cognitive circuit for training speed and quickness |
Vestibular information, Speed, Acceleration technique, Cognitive, Running with a change in direction, Accelerating run, Cognitive |
Organization
Placing the four poles on the corners, form a 10x10-meter/11x11-yard square inside the playing area. Identify each corner of the square with a sequential number starting from 1. Place the blue marker in the center of the square, which we will call “BASE.” Place a cone 10 meters/11 yards outside the square, at the center of one of its sides (starting point). In the space between the cone and the square, form two parallel lines of markers, 3 meters apart. The colors of the markers within the two lines should be alternated, as in the picture. Position the row of players at the cone. The exercise will be performed in sequence, one athlete at a time.
Description
- The course begins with a command from the coach, who indicates the color of the markers to be attacked
- The player, having received the sequence, sprints, attacking the markers of the indicated color with quick changes of direction
- Upon exiting the markers, the player runs toward the BASE (blue marker)
- As they approach the BASE, the coach indicates the number of the pole to reach
- Once the player has reached the BASE, they must sprint towards the indicated pole
- Once they have reached the pole, the player returns to the back of the group running slowly to recover
Example
- The coach starts the exercise with the command “YELLOW”
- The player sprints and touches all the yellow markers
- After that, the player runs towards the BASE
- When the player is near the BASE, the coach indicates the number “1”
- Once the player reaches the BASE, he quickly turns and sprints towards the pole marked with the number 1
Variations
- Increase the size of the square, extending the players' sprint
- Upon arrival at BASE, have the players wait 2 seconds before indicating the number of the pole. Players must remain in place while moving in order to be responsive to the coach's call
Coaching Points
- Continuously vary the color of the markers and the number of poles. The coach's commands must be unpredictable for the players, as this stimulates their cognitive and attentional abilities
- Each player must perform the exercise at least three times per set
- Encourage players to maintain near-maximum speed throughout the exercise
