Bluearth Coordination and Agility - Jogging Forward and Backward

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Coordination & Agility

Movement Challenges & Games

Dynamic Movement Control

Core Movement

Skill Activities

Moving in the Environment

Skipping / Running
Sprinting / Marching
Lunging / Jumping
Hopping

SKIPPING	RUNNING
1. Skipping Forward and Backward	1. Jogging Forward and Backward
2. Skipping for Length	2. Jogging Fwd, Bwd and Lateral
3. Skipping for Height	3. Jogging Fast Leg, Heel Flick
4. Rope Skipping	4. Karioka Step

SPRINTING	5. Jumps, Cone Weave, Fwd, Bwd	MARCHING
1. Sprinting	6. Run and Touch	1. High March, Arms Abducted
2. Bow Tie Agility Drill		2. High March, Arms in Front
3. Diagonal, Forward, Backward		3. High March, Rotate
4. Lateral, Forward, Backward		4. High Knee March and Rotate

LUNGING	JUMPING	5. Jump Squat to Lunge
1. Walking Lunge	1. Jump for Rhythm and Frequency	6. Rhythm Jumping
2. Lunge and Scoop	2. Tuck Jumps
3. Lunge and Rotate	3. Fwd, Bwd, Lateral Jumps
	4. 180 Degreee Spin Jump

HOPPING	5. 180 Degree Hops
1. Hops in Place
2. Hopping Laterally
3. Hops with Leg Cycle
4. Hopping for Length

JOGGING FORWARD AND BACKWARD

Over a set distance running forward, then backward.

Set the body before starting in a relaxed stance, spine is long from the crown of the head to the base of the spine.

Begin the movement by moving arms and legs naturally, elbows bent moving parallel to the body, keeping the spine long and the chest in an upward and forward direction without excessive curving in the lower back (Lordosis).

Keep the head straight and still, eyes focussed in the direction of movement. The head is an extension of the spine.

Each foot strike (the foot hitting the ground) is quiet, and occurs at the ball of the foot.

The movement is as smooth and fluent as possible.

Movement can be performed individually or in pairs.

BENEFITS

Spatial awareness

Proprioception

Balance and control

Coordination/Rhythm

Ability to receive kinaesthetic feedback and adjust

Foundation for further skill of sprinting

BEGINNERS ADVICE

Begin in a relaxed stance, being aware of a long spine, focus forward.

Push off with an intention to maintain a natural run, moving in a straight line.

Run toward the designation line, moving in a straight smooth manner.

Running backwards to the designated starting point requires the same body positioning as forward running - spine long, control placement of feet, head forward but looking over the shoulders occasionally to check for safety and that the straight path of the runner has been maintained.

CHALLENGE

Begin slowly then increase the pace without losing the integrity of the movement.

Aim to increase focus on the required body positions mentioned above.

Work in pairs, allowing one student to provide feedback.

ADJUSTMENTS / WHAT TO LOOK FOR

Awareness of head positioning. It is common for students to look around as they are performing the run.

Heavy placement of feet, similar to stamping, especially as the runner reaches the end.

Concaved chests. Be aware of lifting the chest and moving through the run with the chest forward.

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VIDEO: Jogging Forward and Backward

Skipping / Running

Sprinting / Marching

Lunging / Jumping

Hopping

JOGGING FORWARD AND BACKWARD