This is a fun way to train the green and red light abilities while increasing overall power, speed, and concentration to completing tasks, following rules and social skills with peers and working with a coach (teacher).
Red Light, Green Light & Quickness (ASD) ULT/UMT
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout Blocks
Acceleration ULT/UMT (ASD)
Horizontal Loading
This will increase whole body coordination and stability while giving body awareness in space and time.
This is a fun workout that will help you go when the light turns green.
Green Light Means Go!
ULT
Unilateral Vertical Skip
Develops bottom to top coordination and enhances acceleration and quickness at push off moving in the forward direction.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 | Controlled | 1m (h:m:s) |
| 2 | 5 | Controlled | 1m (h:m:s) |
ULT
Unilateral Horizontal Skip
Develops acceleration and quickness at push off moving in the forward direction.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 | Controlled | 1m (h:m:s) |
| 2 | 5 | Controlled | 1m (h:m:s) |
Deceleration ULT/UMT (ASD)
Horizontal Loading
This will train the body's "breaking system" to slow down or come to complete stop when completing everyday daily tasks.This will increase sensory motor integration and as well as effective mobility and motion during deceleration.
Red Light means Stop
ULT
SL Deceleration Landing
Develops bottom to top coordination and enhances neuromuscular control in the sagittal plane at impact.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 | Controlled | 1m (h:m:s) |
| 2 | 5 | Controlled | 1m (h:m:s) |
Red Light on Count of 1 Step
ULT
Forward Backward Start Stops
Develops agility by priming the body for acceleration and deceleration in the front to back directions.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 | Controlled | 1m (h:m:s) |
| 2 | 5 | Controlled | 1m (h:m:s) |
Red Light on the count of 5
Quickness ULT/UMT (ASD)
Horizontal Loading
This will increase ability to quickly react and change positions.
This bring together Sensory Motor Integration and Inter/Intramuscular Coordination.
The colored plates can be subbed out colored tape.
ULT
Coach Call Run out
Develops reaction time while improving both gross and fine motor coordination.
| Set | Time | Rest |
|---|---|---|
| 1 | 10s on h:m:s | 1m (h:m:s) |
| 2 | 10s on h:m:s | 1m (h:m:s) |
| 3 | 10s on h:m:s | 1m (h:m:s) |
| 4 | 10s on h:m:s | 1m (h:m:s) |
ULT
Prone Hand Over the lines Side
Develops fine motor control at the hands and primes the body for coordinated use of them.
| Set | Reps | Rest |
|---|---|---|
| 1 | 10s on | 1m (h:m:s) |
| 2 | 10s on | 1m (h:m:s) |
| 3 | 10s on | 1m (h:m:s) |
| 4 | 10s on | 1m (h:m:s) |