Bluearth Coordination and Agility - Bow Tie Agility Drill

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Coordination & Agility

Movement Challenges & Games

Dynamic Movement Control

Core Movement

Skill Activities

Moving in the Environment

Skipping / Running
Sprinting / Marching
Lunging / Jumping
Hopping

SKIPPING	RUNNING
1. Skipping Forward and Backward	1. Jogging Forward and Backward
2. Skipping for Length	2. Jogging Fwd, Bwd and Lateral
3. Skipping for Height	3. Jogging Fast Leg, Heel Flick
4. Rope Skipping	4. Karioka Step

SPRINTING	5. Jumps, Cone Weave, Fwd, Bwd	MARCHING
1. Sprinting	6. Run and Touch	1. High March, Arms Abducted
2. Bow Tie Agility Drill		2. High March, Arms in Front
3. Diagonal, Forward, Backward		3. High March, Rotate
4. Lateral, Forward, Backward		4. High Knee March and Rotate

LUNGING	JUMPING	5. Jump Squat to Lunge
1. Walking Lunge	1. Jump for Rhythm and Frequency	6. Rhythm Jumping
2. Lunge and Scoop	2. Tuck Jumps
3. Lunge and Rotate	3. Fwd, Bwd, Lateral Jumps
	4. 180 Degreee Spin Jump

HOPPING	5. 180 Degree Hops
1. Hops in Place
2. Hopping Laterally
3. Hops with Leg Cycle
4. Hopping for Length

BOW TIE AGILITY DRILL

Using four cones to make a 3 m square, students run diagonally forward, laterally across, diagonally backwards and laterally across. The path of the runner is in the shape of a sideways bow-tie.

The aim is to perform this activity quickly and effectively.

Move as fast as possible around each cone, attempting to change direction efficiently in one movement by driving off from the outside foot then quickly accelerating.

In order to move effectively the centre of gravity must be kept low, and the body must be ready to move quickly.

Groups of 3 students. One performs, one rests whilst the other is ready to go.

BENEFITS

Move quickly and efficiently

Identify the concept of acceleration

Technique

Spacial awareness

Proprioception

Balance and control

Coordination/Rhythm

Ability to receive kinaesthetic feedback and adjust accordingly

Peer feedback

Observation skills

BEGINNERS ADVICE

Using the directions above, attempt to move through the cones as fast as possible.

Begin slower, to organise the body then build up speed and confidence.

CHALLENGE

Increase/decrease the distance depending on what the intention is (change of direction/ sustaining speed/technique).

Build the amount of repetitions from 1-5.

Aim to increase focus on the required body positions mentioned above.

Work in pairs, allowing one student to provide feedback.

Working in 3's with all student moving together throughout the cones.

Students may consider a different formation of the cones, or different pattern within the grid, or change of movement.

ADJUSTMENTS / WHAT TO LOOK FOR

Sharp turns at the cones 'bow-tie' pattern as the path of the runner, as opposed to a wide sweeping turn which can be viewed like a number '8' as the path of the runner. Attempt to push from the outside foot to change direction.

Prepare for the change of direction upon approach to the cone by preparing the correct outside foot for the turn.

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VIDEO: Bow Tie Agility Drill

Skipping / Running

Sprinting / Marching

Lunging / Jumping

Hopping

BOW TIE AGILITY DRILL