Recovery circuit with three gentle games: foot tennis, skill rondo and hand baseball
Linkalde exercise
How it works
- Who starts
- A1, the first serve of the foot tennis; R1, with the ball in the rondo; P, who pitches in the baseball.
- Who takes part
- Three groups of four players, each in its own zone (A, B and C), plus a coach who keeps time.
- What the ball does
- Foot tennis: pass over the line between teams. Rondo: pass between the outside players. Baseball: pitch, hit with the palm and return from the field.
- How to score
- No official scoreboard; what goes well is counted for fun.
- When it ends
- Each game lasts eight minutes and the circuit ends after three sets.
- How it restarts
- The serve or the pitch restarts each game after a point or a miss.
- How players rotate
- Every eight minutes the groups change zone, from A to B, from B to C and from C to A.
Number of players
12-18 players
Format
Circuit of three recovery games
Recommended
3 × 27 min
Rest 60s · Low intensity
Space
Half pitch
Goal
Aid muscular and mental recovery after a high load with playful games of very low intensity and plenty of communication.
Description
Half pitch with three zones about seven metres apart, one per game, and a group of four players in each. Zone A, 2v2 foot tennis in a 14x12 m rectangle split by a low line of cones: the ball is passed over the line with a maximum of two touches per side and one bounce. Zone B, 3v1 skill rondo in a 12 m square, where the three outside players pass the ball in two touches and whoever loses the ball, or is tagged, swaps with the player in the middle. Zone C, hand baseball with a tennis ball in 14x12 m: a pitcher, a batter who hits with the palm and two fielders who collect and return it. It is played at very low intensity, with an eight-minute set in each game.
Step by step
- 1
The three games start at the same time: in A, A1 serves over the line to A3; in B, R1 passes; in C, P pitches to the batter.
- 2
In A, A3 returns the ball over the line; in B, R2 passes to R3; in C, the batter hits towards the field.
- 3
After eight minutes the groups change zone, from A to B, from B to C and from C to A.
Rules
No game is played fast or with contact. In foot tennis, a maximum of two touches per side. In the rondo, two touches. In baseball, each batter hits three pitches and then the position rotates. The coaches keep the time and the points are not counted officially.
Equipment
- Balls
- Tennis ball
- Cones
- 2 poles
- Bibs
Physical focus
Recommended times by goal
- Recovery: 3 × 9' · rest 1' · Low intensityOrientativo
Rotation and restart
Every eight minutes the three groups change zone (A moves to B, B to C and C to A), with one minute of active rest walking.
Coaching points
- Play relaxed and at a very low pace.
- Breathe deeply and talk during the game.
- Move without jumps or explosive efforts.
- Use the change of zone to stretch and drink.
Common mistakes
Competing at full tilt and raising the intensity.
How to correct: Remember that the aim is to recover: gentle pace and no jumps.
One group finishes early and stops.
How to correct: Carry on with another rule until the coach changes.
Taking a long time to change zone.
How to correct: Change walking, without long pauses.
Questions for the players
- “In which game do you notice the least load in your legs?”
- “What new rule would you propose to make it more fun without raising the pace?”
Levels
- A · easyOnly one playing zone per group and simpler rules, with no limit on touches.
- B · standardThree zones with the touch limits of the description.
- C · advancedThe groups invent a new rule for each game in every set.
If you have fewer or more players
- With 9 fewer: Three groups of three: foot tennis 1v2, rondo 2v1 and baseball with a single fielder. (Recovery circuit with three groups)
- With more: Groups of six: tennis 3v3, rondo 5v1 and baseball with four fielders. (Recovery circuit with three groups)
- With odd numbers: The extra player acts as referee or ball collector in the zone indicated.
Age
Variations
- Other games. One game is replaced by foot volleyball, a blind pass or a basketball game with the hands, always gentle.
- Different timings. Six-minute sets with a longer active rest if the group arrives very fatigued.
Source: Dossier Athletic (adaptado)