Coordination and Reaction Circuit - Level 3

Key Points

• Hand clap/shoulder touch/Foot taps drill:
  Clap and Touch Sequence: Stand with feet slightly wider than hip-width.
  Sequence:
  Clap hands - touch one shoulder - clap - touch the other shoulder - clap - cross over and touch opposite foot - clap - touch the other foot.
• Execution:
  Start at a manageable speed, ensuring proper coordination without breaking down.
  Gradually increase speed while staying just below your intensity threshold to maintain form and control.
• Kev Points:
  Focus on coordination patterns and smooth execution.
  Gradually increase speed to challenge yourself while maintaining control.
  Ideal for individual practice to refine reaction and coordination skills.
• Basic Start:
  Begin with easy double jumps if you're new to skipping.
• Variations:
  Progress to side-to-side hops, single-leg hops, forward/backward hops, or forward split steps.
• Challenge Yourself:
  Speed up and mix variations (e.g., single-leg hop - split step) to push your intensity threshold.
• Without Rope:
  Perform simulated jumps if a skipping rope isn't available.
• Goal:
  Push through discomfort to enhance adaptability and coordination.
• Foot Taps Drill:
  A coordination and stability exercise focused on controlled movement and glute activation.
• Key Points:
  Start Position: Bend the standing leg slightly to activate the glute and stabilize the hips.
  Movement Sequence: Tap forward - back to middle -* side -+ middle - back -+ middle (one full round).
  Speed: Begin slowly to maintain control, then gradually increase speed as coordination improves.
• Goal:
  Avoid losing control by staying just below the intensity threshold.
• Both Sides:
  Repeat the sequence for both legs to ensure balanced development.
• Drill 1: Single Ball Bounce
  Bounce one ball with one hand for 20 seconds, aiming to increase the count each time.
  Adjust bounce height based on coordination level (higher for beginners, lower for advanced).
  Switch hands and repeat after resting.
• Drill 2: Double Ball Bounce
  Use two balls, alternating bounces between hands.
  Focus on maintaining rhythm and improving weaker hand speed.
  Perform for 20 seconds and track progress.
• Drill 3: Eyes-Closed Ball Drop
  Close eyes in a ready position, drop the ball, open eyes upon hearing the bounce, and react aggressively to snatch it.
  Alternate sides and adjust ball placement (close or wide) to focus on specific movements like reactive steps or big power steps.
  Perform with intensity, building a "hunter" mindset.