Exercises with Formiball: reflexes, coordination and reaction times
@leluma.psychomot.
Formiball allows you to transform a simple exercise into an exercise of reaction, coordination and decision-making.
With each impact, the ball lights up randomly in one of its three colors. The principle is simple: Associate an action with each color and react as quickly as possible.
For example :
🔴 Red → right
🔵 Blue → left
🟢 Green → both hands
But this is just one example. A color can represent a direction, a movement, a cone, a hand, a foot, or any instruction imagined by the coach or the participant.
It's up to you to create your own rules.
How to use Formiball?
Throw Formiball hard enough against the floor or a wall to trigger its light signal.
Its deliberately uneven bounce adds a second difficulty: you must simultaneously Observe the color, make a decision, and adapt to the trajectory of the ball.
The more you progress, the more you can increase the speed, distance, or complexity of the instructions.
👉 Advice : Colors are naturally more visible indoors or when the ambient light is not too bright.
1. Right-hand/left-hand reaction
Level: easy
Throw Formiball against the ground or a wall and catch it according to the color:
🔴 right hand
🔵 left hand
🟢 two hands
Start slowly, then gradually reduce the time between each throw.
Work : eye-hand coordination, attention, reaction to visual stimuli.
2. Reaction with displacement
Place three reference points in front of you: left, center, and right.
Match each color to a marker:
🔴 move to the right
🔵 move left
🟢 movement to the center
Launch Formiball, identify the color and reach the corresponding marker before continuing the exercise.
Work : reaction, movement, change of direction and coordination.
3. Foot/color coordination
Formiball can also be used for footwork exercises.
Example :
🔴 right foot
🔵 left foot
🟢 free or alternating
Control or touch the ball with the foot corresponding to the color.
To increase the difficulty, add a movement or a second instruction.
Work : eye-foot coordination, motor control and decision-making.
4. Exercise with a partner
Position yourself facing a partner.
He throws Formiball without announcing the direction or color. You must quickly identify the light signal and follow the corresponding instruction.
The partner can gradually change the speed, height, and direction of the throws.
Work : adaptation, attention, coordination and reaction to an unpredictable situation.
5. Reaction + physical movement
Match each color to a movement:
🔴 squat
🔵 touch the ground
🟢 leap
Throw Formiball, immediately perform the corresponding movement and then retrieve the ball.
The possibilities are numerous: core strengthening, lateral movement, change of support, rotation...
Work : coordination between visual stimulus and motor response.
6. Coordination pathway
Place hoops or cones of different colors around the practitioner.
When Formiball lights up, it must identify the color and move to the corresponding marker.
The exercise can be very easily adapted according to age and level.
Work : spatial awareness, coordination, attention and motor adaptation.
👉 This is, in fact, the type of use that is particularly interesting in psychomotor skills.
7. Goalkeeper: color = direction
For the goalkeepers, associate each color with a direction:
🔴 RIGHT
🔵 LEFT
🟢 center
The goalkeeper must identify the color and immediately perform the required movement or action.
For advanced levels, the signal can be combined with a second ball or a technical action.
Work : Information gathering, movement, coordination and reaction.
8. Peripheral reaction
The player does not directly focus on Formiball.
He looks ahead or performs a first task while his partner bounces the ball in his field of vision.
As soon as the color appears, it must identify the signal and perform the corresponding action.
Work : Visual attention, peripheral perception, and reaction.
9. Dual task
To increase the difficulty, combine Formiball with a second activity.
For example: movement between cones + Formiball, dribbling + Formiball, balance exercise + Formiball or technical movement + light signal.
The practitioner must continue their first task while remaining able to detect the color and react.
Work : shared attention, coordination and adaptation.
10. Create your own exercise
This is probably one of Formiball's most interesting strengths: There is not just one way to use it.
You can associate the three colors with virtually any instruction:
🔴 = right / 🔵 = left / 🟢 = center
🔴 = right hand / 🔵 = left hand / 🟢 = two hands
🔴 = sprint / 🔵 = squat / 🟢 = jump
🔴 = red plot / 🔵 = blue plot / 🟢 = green plot
Football, basketball, handball, combat sports, fitness, psychomotor skills, physiotherapy…
Simply adapt the three colors to your objective.
The Formiball challenge
Do you want to test yourself?
Choose three instructions and carry them out. 10 consecutive reactions without error.
Too easy?
Increase the speed, add a move, or combine two tasks.
Then start again. 🔥
Exercises for children and adults alike
Formiball can be used at different levels.
For children, the instructions can remain very simple and playful: recognizing a color, touching a marker or using the correct hand.
For athletes, exercises can become much faster and incorporate movements or gestures specific to their discipline.
And for professionals, Formiball can be integrated into exercises designed by... coaches, physical trainers, physiotherapists or psychomotor therapists, according to their own objectives.
👉 [Discover Formiball for professionals]
One ball, three colors, hundreds of possibilities
Formiball was intentionally designed around a simple principle:
SEE → DECIDE → REACT
No screen or application required.
A ball, three colors and your imagination are all you need to create new exercises.