Breath And Balance

Objective

• -Restore calm after intense activity
• -Improve balance and body control
• -Use safe, simple recovery tasks

Setup

1. 1Mark a 15 x 15 yards square with cones.
2. 2Place four markers inside the square for balance points.
3. 3Players begin in pairs, one pair per marker if numbers allow.

How to play

1. 1Players walk to a marker and hold a balance for three seconds.
2. 2They then swap to a new marker at walking pace.
3. 3If using a ball, the partner gently rolls it before the next walk.
4. 4Repeat the pattern until all markers have been used.
5. 5End with the group standing still and doing one deep breath together.

Progressions

• +Progressive Tempo: add a fourth maximal round
• +Ball For Every Player: shrink the working area
• +Reaction Start: two cues, one a decoy
• +Add a competitive scoreline for the last round

Regressions

• -Progressive Tempo: stay at the first two tempos only
• -Ball For Every Player: bigger area, share a ball between two
• -Reaction Start: coach counts players in
• -Simplify the area or the service until success returns

Variations

• -Progressive Tempo — Three rounds: 60% pace, 80% pace, then match pace with full recovery between.
• -Ball For Every Player — Every player works with their own ball so no one waits in a queue.
• -Reaction Start — Every repetition begins from a visual or audio cue rather than a set count.
• -Partner Race — Players work in matched pairs and race each repetition, best of five.
• -Mobility Focus — Each round finishes with a controlled mobility hold for the hips, groin and ankles.
• -Change Of Direction — Add a 90 or 180 degree turn into every repetition before the finish.
• -Team Target — The whole group works to a shared score target and repeats the round if they miss it.
• -Flip the practice to the opposite side of the pitch

Common mistakes

• -Hopping about too much
• -Rushing the balance hold
• -Rolling the ball too firm