Name: gdo@cgfgaa.ie

ACTIVITY 1

AGILITY - FREEZINGHURLING / FOOTBALL — FITNESS EXERCISE

This is an exercise to develop agility andstopping skills

Organisation

The players run around the playing arearandomlyOn a signal the players must freeze andhold their position until the coach signalsthem to run around again

Key Points

Ensure the players have enough room tomove around safelyStop with knees slightly bent, one foot infront of the other for balance; arms shouldbe bent at the elbows, in opposition to thelegs, e.g. right leg forward, left arm forwardAfter stopping move off quickly in a newdirection

Equipment

An inventory of equipment to support ABCexercises is available in the Resourcessection

USER NOTES

Use a whistle or play music like musical statues

1 / 11

ACTIVITY 2

BALANCE - WALK LIKE AN ANIMALHURLING / FOOTBALL — FITNESS EXERCISE

This is an exercise to develop balance andco-ordination skills

Organisation

The players mimic the movements ofcommon animals such as the dog, thelimping dog, the crab, the snake and therabbitTo further progress these exercises get theplayers to change from mimicking oneanimal to another on a signal or once theyhave reached a marker or coneIntroduce animal relay races to furtherchallenge the players

Key Points

Ensure the players have enough room tomove around safelyChange pathways to avoid other playersNo bumping

Equipment

An inventory of equipment to support ABCexercises is available in the Resourcessection

USER NOTES

2 / 11

ACTIVITY 3

BALANCE - TIGHT ROPEHURLING / FOOTBALL — FITNESS EXERCISE

This exercise to develop balance skills isgenerally suitable for players of

4-6 years

Organisation

The players walk a rope placed along thefloorChallenge them to walk the rope backwardsor sidewaysFurther challenge them to complete the taskwith their eyes closed

Key Points

Stand UprightRaise your arms to the sides to helpmaintain your balance

Equipment

An inventory of equipment to support ABCexercises is available in the Resourcessection

USER NOTES

Use a skipping rope or a line on the floor i.e. in chalk or lines on tiles or wooden floors etc.

3 / 11

ACTIVITY 4

BALANCE (LEVEL 1) - BODY BALANCE IHURLING / FOOTBALL — FITNESS EXERCISE

This is an exercise to develop balance andcoordination skills

Organisation

The players balance on their hands and feetOn all fours lift one arm up and out to thefront, then the otherNow lift one leg off the ground, then theotherLift the opposite arm and leg at the sametime and vice versaFinally lift the arm and leg at the same sideand vice versa

Key Points

Make each movement at a slow steadypace

Equipment

An inventory of equipment to support ABCexercises is available in the Resourcessection

USER NOTES

A partner can make a call for the move to test their balance and coordination.

4 / 11

ACTIVITY 5

COORDINATION - SWING ROPEHURLING / FOOTBALL — FITNESS EXERCISE

This is an exercise to develop coordinationand jumping skills

Organisation

The player swings a rope in one hand bytheir sideEvery time the rope touches the ground theplayer must jump in time

Key Points

Ensure that the rope is a suitable length forthe player; it should reach from the groundto approximately hip height when held withthe arm by the sideStand UprightSwing the rope from the wrist

Equipment

An inventory of equipment to support ABCexercises is available in the Resourcessection

USER NOTES

5 / 11

ACTIVITY 6

COORDINATION - PICKING FRUITHURLING / FOOTBALL — FITNESS EXERCISE

This is an exercise to develop coordination,jumping and catching skills

Organisation

The players work in pairs; one player ineach pair holds a ball above their head inthe palm of one handThe second player runs from 3 to 4 metersaway and jumps to reach and take the ballfrom their partner’s handReturn the ball to the initial player andrepeat a number of times before reversingroles

Key Points

Ensure the players are of similar heightTake off from close the player holding theball and jump to catch the ball on the wayup

Equipment

An inventory of equipment to support ABCexercises is available in the Resourcessection

USER NOTES

6 / 11

ACTIVITY 7

JUMPING - LATERAL BOUNCEHURLING / FOOTBALL — FITNESS EXERCISE

This exercise to develop jumping skills isgenerally suitable for players of 4-6 years

Organisation

Jump from side to side, taking off andlanding on both feet

Initially practice in a slow and gradualmanner before challenging the players toperform at speed

Introduce a line or marker on the ground tojump across

Eventually introduce a raised obstacle

Key Points

Keep the centre of gravity over the centre ofthe obstacle

Land softly with bent knees, straight backand head up

Equipment

An inventory of equipment to support ABCexercises is available in the Resourcessection

USER NOTES

7 / 11

ACTIVITY 8

JUMPING - VERTICAL JUMPHURLING / FOOTBALL — FITNESS EXERCISE

This exercise to develop jumping skillschallenges the players to jump as high aspossible from a standing start

Organisation

Stand sideways close to a wallBend the knees and bring extend both armsback; perform a two footed jump, springingas high as possible to touch the wall withthe hand nearest the wallPractice with the opposite hand nearest tothe wall

Key Points

Ensure the players have enough room toperform the exercise safelyLand softly with bent knees, straight backand head up

Equipment

An inventory of equipment to support ABCexercises is available in the Resourcessection

USER NOTES

8 / 11

ACTIVITY 9

RUNNING - HIGH KNEE-LIFT RUNHURLING / FOOTBALL — FITNESS EXERCISE

This exercise to develop coordination andrunning skills is generally suitable forplayers of 4-6 years

Organisation

Jog on the spot using an exaggerated highknee-lift

Key Points

Run on the balls of the feet; keep the headup and the back straight

Synchronise arm and leg movement, i.e, liftthe right knee and left arm simultaneouslyand vice versa

Equipment

An inventory of equipment to support ABCexercises is available in the Resourcessection

USER NOTES

Can be done on the spot and advanced with a start and end point. also introduce Heal Flicks after a few days.

9 / 11

ACTIVITY 10

RUNNING - SHUTTLE RUNSHURLING / FOOTBALL — FITNESS EXERCISE

Shuttle runs use a series of lines tochallenge the players to run continuouslyfor a set time or distance

Organisation

Mark a series of lines at increasingdistances from the start line

Different coloured markers can be used toidentify the different lines for young children

The players run continuously out and backto each successive line

Key Points

Ensure the players have enough room toperform the exercise safely

Use short strides when turning and longerstrides when running in a straight line

Equipment

An inventory of equipment to support ABCexercises is available in the Resourcessection

USER NOTES

10 / 11

ACTIVITY 11

RUNNING - ZIG-ZAG SLALOM RUNHURLING / FOOTBALL — FITNESS EXERCISE

This exercise to develop agility and runningskills is generally suitable for players of 4-6years

Organisation

Place poles or cones approximately 3mapart in a zig-zag formation

The players dodge around each of thepoles

The players should drive off the outside legwhen rounding each pole

To vary the exercise challenge the playersto go sideways and backwards through theslalom

Key Points

Use the side-step technique

Push or drive off the outside leg to ‘dodge’around each pole

Equipment

An inventory of equipment to support ABCexercises is available in the Resourcessection

USER NOTES

If you have Cones use them or use stickers/toys etc to mark a zig zag course. Be sure to not use items that willslip under foot if being done indoors.

Powered by TCPDF (www.tcpdf.org)

11 / 11