How can you improve your coordination skills?
The coordinative abilities (ability to change position, balance, orientation, differentiation, coupling, reaction, rhythmization) are also very important in volleyball. Through certain exercises in groups, alone or in pairs, the different coordinative abilities can be trained. The bouncing against a wall under time pressure is a versatile exercise, because the volleyball player has to react as quickly as possible to the bouncing ball in order to achieve an optimal starting position.
Digging in pairs or in small groups is another good exercise. Small extra rules can be added. After a person has dredged, he or she has to rotate once or several times around their own axis before the ball can be dredged again.
These two exercises are examples for the variation of simple training exercises by different parameters (time pressure, multi-tasking tasks, precision pressure, etc.). In soccer, the ability to differentiate is especially important, as it determines, for example, how hard the ball is played or shot. In general, the coordination of the feet and legs in combination with the head is particularly important.
This is because a soccer player must keep his eyes up so that he cannot see what the feet are doing. It must be possible to perform the movements blindly. Therefore slalom poles, hats and coordination ladders are very often used in coordination training in soccer.
These training devices are combined with other training units such as shooting, crosses, duels and short sprints. The more variables are combined, the more complex the exercise becomes for the players.Good exercises for training coordination can also be developed from individual pass exercises. First, the ball can be passed to each other in groups facing each other, high or flat.
By changing the passing target and introducing small additional tasks, the exercises become more and more complex and demanding. Coordinative skills are usually never trained individually, but in combination exercises. The best known coordination training is probably the running ABC.
There, different leg lifting, spreading and combination exercises are built into simple running tracks. This applies not only to the legs but also to the arms and head. In badminton, the coordinative skills are also immensely important, because here head, arms and legs are equally involved in the game.
Above all, the fine coordination when using the power of the stroke or fast stretching movements is especially important. Two players face each other and alternately pass balls to each other. Player one always plays long or short and player two always plays forehand or backhand.
The distribution of tasks can be swapped or alternative arrangements can be made. Another exercise is mainly about speed. Here, one player is equipped with a basket full of balls and plays a second player at a pace of his choice.
The second player has to try to reach every ball he gets from player one. The coordination of arms and legs is especially important when swimming. Whoever does not move legs and arms synchronously, for example in breaststroke, will be disqualified.
Drums and percussions are suitable for training coordination on land, as the movements are executed so often that the athlete gets to know his body better and can increase his perception. Other coordination exercises can then be built into the pelvis. For crawling, for example, the breaststroke can be integrated.
This can also be combined with individual movements of the four types of swimming. Many different coordination exercises can be developed from this. Since tennis is a very versatile sport, the demands on the coordination skills are also very high.
The serve is therefore already a highly complex movement. The ball has to be thrown correctly, at the same time the player brings his batting arm into position and wind strength and weather also have to be taken into account in the movement. Now it is important to hit the ball perfectly.
This can be trained by making the normal teeing off movement more difficult. By using colored cloths or balloons, a partner can indicate different exercise forms which the player has to perform additionally when hitting the ball. These can be: Lifting a leg (right or left), closing an eye, turning once in a circle before the tee shot, etc.