Stand tall, one leg in front of the other. Hinge at the hips and take hands to the ground, arms straight and strong. Back leg straight and front
Forward Roll
Begin in the lunge position with left knee on the ground. Place hands on the ground in front of grounded knee. Left hand faces forwards and right
Fixed Leg Stepping
Place the left foot on the ground longitudinally, this is your fixed point, have the right foot forward with left hand forward. Keep the shoulders
Drop Arm Spin
Stand with feet hip width apart, legs straight, back neutral, draw stomach to spine. Arms extended above head stretching to infinity. Bend knees,
Bilateral Squat to Jump to Unilateral Landing
Stand with feet hip width apart, feet parallel. Weight evenly distributed through left and right sides of the feet. Condense the body, bending into
Bent Arm Plank to Squat
Begin in plank position (push up), hands under shoulders, long spine through head and long body through the heels. Breathing out, lower the body
Keep It Moving
Students individually, in pairs, or small groups must keep an item of equipment moving in any way they desire, or as requested by the coach e.g.
Hops in Place
Stand on one leg. Keep spine long and alive and keep awareness on the three points of contact of the standing leg. Compress the ankle, knee and
Hopping for Length
Stand on one leg. Keep spine long and alive and keep awareness on the three points of contact of the standing leg. Compress the ankle, knee and