A foam wedge (a cushion is perfect at home), suitable footwear (bare feet not allowed).
Under 11’s (years 5 & 6) – 20 seconds
Under 13’s and Under 15’s (years 7, 8, 9 & 10) – 30 seconds.
Speed Bounce is a two-footed jump in which you must take off and land on both feet.
You should cross the wedge/cushion as many times as possible within the allocated time period.
The number of correct bounces is be recorded. It is not an offence to clip or brush the wedge.
A practice trial is allowed – about 5 to 10 bounces provides ideal opportunity to spot potential problems with technique. Two trials are allowed.
Adding any sort of side-to-side movements to your training will offer great physical benefit.
Lateral movements offer great benefit to an increase in strength, stability, and coordination, and also help minimise the risk of injury by improving balance and proprioception and improving overall hip, knee, and ankle joint stability. The primary focus when working on these movements are improving strength and stability in our hip abductors and adductors.
The lateral drills Mr Davies shows in the video are an excellent way to improve performance for those who require high levels of agility in their sport. Specifically, those who play field and court sports—such as football, rugby, hockey, netball, tennis as well as gymnasts. Remember – each of these sports are available on our curriculum at Ysgol Bro Dinefwr.
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