🎾 Ups & Downs
🎾 Ups & Downs
Focus: Racket skills, coordination, balance, control
Stage: Phase 1 (after warm-up)
Time: ~5 minutes
🎤 Coach Script / Setup
“Everyone grab a racket and a ball!
We’re going to see how much control you have today with Ups and Downs!
Remember… small touches, soft hands, and still feet!”
Spread children out so they each have safe space around them.
🟡 Activity Breakdown
1️⃣ Balancing the Ball (Starter)
Children place a ball on the strings.
Walk around the space keeping the ball balanced.
Coaching cues:
"Flat racket!"
"Soft hands!"
"Fast feet, slow racket!"
2️⃣ “Ups” – Bouncing the Ball Up on the Strings
Bounce the ball gently off the racket face.
Aim for small, repeated hits.
KEY RULE: Try not to move your feet — build control first.
Progressions:
Turn the racket between each bounce.
Tap the ball higher (but still under control).
Count how many in a row.
3️⃣ “Downs” – Bouncing the Ball Down to the Floor
Tap the ball downwards, letting it bounce off the ground.
Again, keep feet still for control.
Progressions:
Bounce around the body (front, side, back to front).
Swap hands while bouncing.
Bounce while slowly walking once they show control.
4️⃣ “Up–Bounce–Down–Catch” Challenge
One hit up
Let it bounce
One hit down
Catch with non-dominant hand
Repeat rhythmically like a pattern.
5️⃣ Edge Bouncing (Harder)
Perform Downs using the edge of the racket.
When confident, perform Ups using the edge too.
Great for developing touch and feel.
🪶 Feathers (Simplifications for Younger Children)
Use larger balls (inflatable, sponge, Big Red Ball).
Let them bounce using two hands on racket first.
Use a bigger target like bibs or hula hoops to bounce into.
Allow one bounce on floor before every Up.
Start with “statue feet”—if this is too hard, allow walking slowly.
⚡️ Progressions (For Older / Confident Kids)
Alternate: up, down, up, down continuously.
Keep taps below shoulder height for precision.
Edge bounces only.
Bounce around cones placed in a loop (small controlled steps).
Perform ups while turning 180° or 360° without losing control.
Use non-dominant hand for Ups & Downs.
🎾 Technical Coaching Tips
Flat racket face = stability.
Encourage soft hands and relaxed wrists.
Keep ball close to body, not reaching out.
Keep racket on the move, not static.
Teach “tap, not hit.”
🎉 Seasonal Alternatives
🎄 Christmas — Snowball Taps
Use white balls as “snowballs.”
Children tap the snowball up or down while pretending to decorate a tree.
Edge bouncing becomes “carving icicles.”
🐣 Easter — Bunny Bounce
Use pastel balls.
Ups = “Bunny hops.”
Downs = “Egg drops.”
Up–down–catch becomes “Catch the Golden Egg.”
🎃 Halloween — Pumpkin Pops
Orange balls = mini pumpkins.
Ups become “pumpkin pops.”
Downs become “squash the pumpkin!”
Edge work = “witch wand bounces.”
💘 Valentine’s — Heart Drops
Pink/red balls = hearts.
Ups = “send some love!”
Downs = “landing love notes.”