DIAGONAL FORWARD, BACKWARD

Using four cones to make a 3m square start at one corner.

Sprint diagonally forward, backwards, diagonally forwards and backward to the starting point.

The aim is to perform this activity quickly and efficiently.

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

Keep centre of gravity low and avoid contact with the cones.

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

BENEFITS
BENEFITS

Move quickly and efficiently

Identify the concept of acceleration

Technique

Spatial awareness

Proprioception

Balance and control

Coordination/ Rhythm

Ability to receive kinaesthetic feedback and adjust accordingly

Peer feedback

Observation skills

BEGINNERS ADVICE
BEGINNERS ADVICE

Begin slower to allow the body to become organised and acquainted with the pattern, then build up speed and confidence.

Practice the transition from forward to backwards.

CHALLENGE
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
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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