Ball Squat Progressions + Games
Each player sits up straight on a ball, feet shoulder width apart. Simply stand straight up on coach’s call.
Players to the same accept with arms overhead. Progress by asking players to do a number of repetitions while maintaining same technique.
Make a game out of it by getting players in pairs and asking them to gently roll to partner who must try to squat down on ball to stop it. A goal can be added in for further variety.
Additional Coaching Tip:
Players must keep their knees off the ground at all times during the activity.
Encourage players to keep their hands off thighs by instructing them to place their thumbs under their chin…this will also encourage good posture and forward facing stance.
Partner squat under hurl
Players in pairs. One player has a hurl and holds it straight out in front at just below shoulder height.
Partner simply performs a squat under the outstretched hurl using it as a depth gauge.
Ensure good technique (i.e. feet shoulder width apart, bend from hips and sit back into movement, keep chest and head up) throughout.
Additional Coaching Tips:
Encourage players to keep their hands off thighs by instructing them to place their thumbs under their chin…this will also encourage good posture and forward facing stance.
Adaptation/Progression:
Progress by having player holding hurl hold it at a lower level (but never too low for the squatting player to have to sacrifice good technique).
Lateral squat movement under multiple hurls
Several players stand in a line with their hurls outstretched in front of them at shoulder height.
One other player starts at one end facing the same way as the other players.
Player performs a squat movement (i.e bending at hips as if sitting into a chair, chest and head up, arms out in front for balance) under the first hurl and stands back upright again.
Player repeats same movement all the way down the line until he gets to the end.
Once he gets to end he becomes part of the line and final player at other end repeats process.
Adaptation/Progression:
Progress by instructing players moving under the hurls to move laterally the whole length of the line without standing up (however always allow players to do so if they need to).
Laying Eggs in Square
Have footballs dispersed around playing area. Players move freely (or performing different movements with/without ball) around the playing area. On coach’s call, players perform squat movement using the balls on the ground a depth gauge (pretend they are a chicken laying an egg).
Additional Coaching Tips:
Emphasis is on technique as opposed to speed at all times.
Toes to your nose,heels on the ground,head up
Progression/Adaptation:
Make harder by instructing players to place arms outstretched above heads whilst moving and performing the squat. Increase level of difficulty by placing sliotars around playing area that players must squat down to touch instead of/as well as footballs. Very important that this is not accomplished by veering away from correct technique.
Partner ball rolls and squat stops
Players in pairs with ball between 2.
Each player takes turn to roll ball to partner.
Receiving player has to try to stop the moving ball by sitting on it in a squat position.
NOTE: players must keep their knees off the ground at all times during the activity.
