Bluearth Coordination and Agility

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. Karioka Step

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

Stand with the feet shoulder width apart.

Keep head up, spine vertical and eyes fixed on a point in front of you.

Step fout and descend slowly bending at the knees ankles, and hips.

During the descent maintain weight distribution between the heels and mid-foot.

Track knees between the first and second toes.

Keep back knee directly under hip and nearly touching the ground.

While maintaining vertical spinal posture, draw back leg up and through to next step.

BENEFITS

Improves dynamic leg strength

Improves deep postural strength

Improves perception of vertical

BEGINNERS ADVICE

Stay tall throughout movement

The spine should remain in the same vertical position

Slow and controlled movement

During movement bring attention to feet

CHALLENGE

Arms abducted

Arms rotating in sagittal plane, back and down / forward and up

ADJUSTMENTS / WHAT TO LOOK FOR

Balance and alignment with mirror or partner

Use hand held objects for greater resistance

Progress to backwards lunge or jump lunge

Attempt with eyes closed

Introduce trunk rotation to closed side (hip flexion)

VIDEO: Walking Lunge